Foods to Improve Egg Quality: Top 5 Essentials

Bringing a child into the world is wonderful. To experience it in the best way, prepare your body with high-quality foods that support fertility.

Some foods help regulate key hormones like FSH, which is involved in egg maturation.

Can diet improve egg quality?

Yes—nutrition is an important factor in reproductive health. While age and genetics matter, a diet rich in antioxidants, healthy fats, and specific micronutrients can support oocyte (egg) quality, especially during fertility treatment.

5 foods that may support egg quality

Some high-quality foods recommended when starting fertility treatments include:

🥑 Avocado

• High in monounsaturated fats, vitamin E, and folate.

• Supports circulation and a healthy hormonal environment.

• Helpful for women with low ovarian reserve or undergoing IVF.

🍚 Quinoa

• Complete plant protein, plus iron and zinc.

• Helps stabilize insulin levels and supports hormonal balance.

• Works well as a base for hot or cold dishes.

🥜 Peanuts

• Provide vitamin E, antioxidants, and healthy fats.

• Support hormone production and protect ovarian cells from oxidative stress.

• Choose natural versions without added sugar or salt.

🌱 Chia seeds

• Rich in omega-3s, fiber, calcium, and antioxidants.

• May reduce inflammation and support the ovarian environment.

• Add to yogurt, smoothies, or breakfasts as a topping.

🌰 Walnuts

• High in selenium, zinc, and healthy fats.

• Help protect eggs from cellular damage.

• Regular intake is associated with better ovarian function.

Eating tips for female fertility

✔️ Increase fresh vegetables, legumes, and whole grains.

✔️ Avoid ultra-processed foods, excess sugar, and trans fats.

✔️ Stay well-hydrated and prioritize quality sleep.

✔️ If you’re in treatment, consult a nutrition specialist to tailor your diet.

Other key nutrients

• Coenzyme Q10: supports mitochondrial energy in oocytes.

• Vitamin D: involved in regulation of reproductive hormones (e.g., FSH, AMH).

• Zinc & selenium: antioxidant support for ovulation.

• Omega-3 fatty acids: may reduce inflammation and support ovarian function.

Common diet mistakes when trying to conceive

❌ Excess ultra-processed foods, added sugars, and trans fats.

❌ Too little plant protein or oily fish.

❌ Poor hydration.

❌ Excess alcohol and caffeine.

✔️ Pro tip: Aim for an anti-inflammatory pattern—plenty of fresh vegetables, healthy fats, and minimally processed foods. Always discuss dietary changes and supplements with your fertility specialist.

What should I eat to improve egg quality?
Include antioxidant-rich foods (berries), healthy fats (avocado, nuts), high-quality proteins (eggs, legumes), and leafy greens.

How long until diet changes make a difference?
An egg’s maturation cycle is ~90 days. Maintain healthy habits for at least 3 months before trying to conceive or starting fertility treatment.

Are there supplements that support oocyte quality?
Yes. CoQ10, inositol, vitamin D, and folic acid are commonly recommended to support egg quality. Always consult your fertility specialist before starting any supplement.

Can the right diet improve ovulation?
Yes. A balanced diet supports hormonal balance, can improve ovulation, and helps create a healthier uterine environment, potentially increasing the chances of pregnancy.

At Fertility Madrid, we advocate a healthy lifestyle: good sleep, regular exercise, and a Mediterranean-style diet rich in fruits, vegetables, fish, and legumes. Whenever possible, avoid alcohol and limit caffeine.

While these measures can support reproductive health, remember the most influential factor for fertility is age (the “biological clock”), not diet alone.

If you’d like to learn more about nutrition during fertility treatments, we invite you to read our article on how specific nutrients influence assisted reproduction.

Do you have any questions or need more information?

At Fertility Madrid, we specialise in treatments such as egg donation, in vitro fertilisation and artificial insemination, among others.

Please do not hesitate to contact our professionals at our fertility clinic and they will answer all your questions without obligation.