Improving Egg Quality Before IVF and ICSI: Lifestyle Tips and Antioxidants That Can Help

In short: Egg quality can be supported by improving lifestyle at least 3 months before egg retrieval: 7–9 hours of sleep, a healthy diet, an ideal weight, moderate exercise, less stress and no smoking. Supplements such as CoQ10, melatonin, omega-3, vitamin D and myo-inositol may help, but they cannot make up for unhealthy habits and should be taken only after asking the doctor.

Egg quality is one of the most important factors influencing the success of IVF and ICSI treatments. Success does not depend only on the number of eggs retrieved, but also on their genetic competence and their ability to fertilize, divide normally, and develop into healthy embryos.

While a woman’s age remains the most significant factor affecting egg quality, adopting a healthy lifestyle, eating well, and considering certain antioxidants may help support ovarian function and reduce oxidative stress, which can negatively affect egg quality.

What Does “Egg Quality” Mean?

When we talk about egg quality, we are really talking about several things together:

• The integrity of the genetic material inside the egg
• The egg’s ability to be fertilized
• Its ability to develop into a healthy embryo
• Reducing the likelihood of embryo arrest or early miscarriage

As women age, or in the presence of factors such as smoking, obesity, stress, and poor sleep, oxidative stress inside the ovaries tends to increase, which may negatively affect egg quality.

When Should Lifestyle Changes Begin Before ICSI?

If possible, it is best to start at least:

3 months before egg retrieval

This is because the egg maturation cycle inside the ovary takes roughly 90 days, meaning healthy lifestyle changes need time before their effects can be reflected in egg quality.

Key Lifestyle Factors That May Help Improve Egg Quality

1. Good Sleep

Sleep is one of the most overlooked factors, despite its major role in hormonal balance.

It is generally recommended to:

• Sleep 7–9 hours daily
• Maintain a regular nighttime sleep schedule
• Reduce late nights and physical exhaustion

Poor sleep may affect:

• Melatonin hormone levels
• Hormonal balance
• Ovulation quality

2. Healthy Nutrition

A diet rich in antioxidants may help protect eggs from oxidative damage.

It is generally recommended to eat more:

• Leafy green vegetables
• Colorful fruits
• Nuts
• Healthy proteins
• Omega-3-rich fish
• Whole grains

And to reduce, where possible:

• Excessive sugars
• Processed foods
• Trans fats
• Fast food

3. Maintaining a Healthy Weight

Both obesity and being significantly underweight may affect:

• Ovulation
• Ovarian response to stimulation medications
• Egg quality

In some women, even a modest weight change of 5–10% of body weight may help improve treatment response.

4. Moderate Exercise

Moderate physical activity may help:

• Improve blood circulation
• Reduce inflammation
• Improve insulin sensitivity
• Reduce stress

Recommended activities include:

• Walking
• Swimming
• Yoga
• Regular light exercise

It is generally best to avoid:

• Excessively intense workouts
• Overtraining and extreme physical stress

5. Reducing Psychological Stress

Chronic stress may negatively affect:

• Hormones
• Sleep quality
• Inflammation within the body

Helpful practices may include:

• Meditation
• Breathing exercises
• Yoga
• Emotional support
• Reducing daily stressors

6. Quitting Smoking and Alcohol

Smoking is one of the most harmful factors affecting egg quality, as it may increase:

• Oxidative stress
• Genetic damage
• Diminished ovarian reserve

Nicotine and certain toxins may also accelerate ovarian aging.

Antioxidants and Their Role in Supporting Egg Quality

Oxidative stress can damage cells and eggs, and this is where antioxidants may help by reducing this type of cellular damage.

It is important to know that research on these supplements is still limited: large reviews (Cochrane 2020) and European guidelines (ESHRE) have not shown that antioxidants such as CoQ10, melatonin or vitamins E and C clearly increase the chance of having a baby, so they are not recommended routinely. They are generally safe at normal doses and may be considered in individual cases after discussion with your doctor.

Common Antioxidants Considered Before IVF/ICSI

1. Coenzyme Q10 (CoQ10)

One of the most commonly used supplements to support egg quality. It may help:

• Support energy production within the egg
• Improve mitochondrial function
• Reduce oxidative stress

It is often considered especially for:

• Women over 35 years old
• Cases of poor embryo quality
• Diminished ovarian reserve

2. Melatonin

A hormone associated with sleep that also has antioxidant properties. It may help:

• Reduce oxidative damage within ovarian follicles
• Support egg quality
• Improve sleep

3. Omega-3

May help with:

• Reducing inflammation
• Supporting hormonal balance
• Improving cellular health

4. Vitamin D

Vitamin D deficiency is common among women and may be associated with reduced fertility in some cases.

5. Myo-Inositol

Particularly relevant for women with PCOS (Polycystic Ovary Syndrome). It may help:

• Improve insulin sensitivity
• Regulate ovulation
• Possibly improve egg and embryo quality — although the international PCOS guideline (2023) considers the evidence limited, and inositol is not a substitute for proven treatments such as letrozole

6. Other Antioxidants Sometimes Used

These may include:

• Vitamin C
• Vitamin E
• Selenium
• Zinc
• NAC (N-Acetylcysteine)

However, their use varies depending on the individual case and the treating physician’s assessment.

Are Supplements Alone Enough?

No. Even the most carefully chosen supplements cannot fully compensate for:

• Smoking
• Poor sleep
• Obesity
• Chronic stress
• Poor nutrition

The best results usually come from combining:

• Lifestyle modifications
• Healthy nutrition
• Good sleep
• Appropriate supplements when needed, and only when recommended

Important Points Before Using Any Supplement

Some supplements may:

• Interact with fertility medications
• Not be suitable for all patients
• Require specific dosages

For this reason, it is always recommended to:

• Consult a fertility specialist before starting any supplement
• Avoid taking random doses on your own
• Have your vitamin levels and any deficiencies evaluated first

Conclusion

Improving egg quality before IVF or ICSI depends on a combination of factors, including:

• A healthy lifestyle
• Good sleep
• Balanced nutrition
• Stress reduction
• Smoking cessation
• Using suitable antioxidants when appropriate and medically advised

While there is no guaranteed method to ensure treatment success, preparing your body before egg retrieval may help create a better environment for egg development and support your overall chances during IVF or ICSI.

If you would like personalized guidance on preparing for IVF or ICSI, the team at Dr. Najeeb Layyous clinic is available to discuss your individual situation and answer your questions.

Dr Najeeb Layyous F.R.C.O.G

Consultant Obstetrician, Gynecologist and Infertility Specialist