Any woman who, for any reason, has paid attention to her ovaries for longer than a day knows the kind of overwhelm that comes with fertility research. You open one tab and someone is swearing by CoQ10. You open another and a doctor is telling you it’s all marketing noise. After hours of research, someone tells you that the best fertility tool is a bottle of wine. It’s all good and well meaning, but it’s a lot, so you close the laptop, stare at the ceiling, and wonder if you’re somehow failing at something your body is supposed to know how to do on its own.
I’ve been there. I’ve delayed my bedtime more than once, clicking around at midnight, reading everything I can, adding recommended supplements to my cart and then deleting them again. And I know many of you have too, because the questions that find their way to my inbox are almost always some version of the same one: What can I take to improve my egg quality?
So let me give you what I wish someone had given me: not a list of things to buy, but a grounded, evidence-based walk through the supplements that have the most scientific support behind them, what they actually do at the cellular level, and where the research honestly stands. And with this information, you can decide what kind of supplement support may be worthwhile for you.
First, a word about what egg quality actually means
Egg quality refers to the chromosomal integrity and developmental competence of an oocyte — whether it has the right number of chromosomes, whether its mitochondria are functioning properly, and whether it has what it needs to be fertilized and then develop into a healthy embryo. Age is the dominant factor. After 35, the rate of chromosomally abnormal eggs rises significantly, and this is largely because of what happens inside the egg’s mitochondria—those tiny energy-producing structures that power everything from cell division to DNA repair. When mitochondrial function declines, so does the quality of the egg [1].
This is the underlying biology that almost every egg quality supplement is trying to address. And it gives you a useful filter: if a supplement doesn’t have a plausible mechanism related to mitochondrial function, oxidative stress, or hormonal signaling, be skeptical of its purported benefits for improving egg quality.
If a supplement doesn’t have a plausible mechanism related to mitochondrial function, oxidative stress, or hormonal signaling, be skeptical of its purported benefits for improving egg quality.
With that in mind, here are the ones that have earned their place in the conversation.
CoQ10 (Coenzyme Q10)
If there is one supplement that shows up consistently across the peer-reviewed literature on egg quality, it’s CoQ10. A 2024 revisión sistemática y metaanálisis publicado en Advances in Nutrition found that CoQ10 outperformed every other antioxidant studied in women with diminished ovarian reserve—showing 2.22 times greater odds of clinical pregnancy compared to placebo, across six randomized controlled trials involving 666 patients. Melatonina, myo-inositol, and vitamins showed improvements but those results were not statistically significant nor comparable to the results of CoQ10 [1].
Why does it work? CoQ10 is a fat-soluble antioxidant that sits inside the mitochondrial membrane, where it plays a direct role in the electron transport chain; essentially, the process by which cells make energy [2]. Eggs are among the most mitochondria-dense cells in the human body. As CoQ10 levels naturally decline with age, the mitochondria in oocytes become less efficient, leading to more DNA damage and chromosomal errors during cell division. Supplementing with CoQ10 helps restore the egg’s mitochondrial function and reduces the oxidative stress that degrades oocyte quality [1].
Supplementing with CoQ10 helps restore the egg’s mitochondrial function and reduces the oxidative stress that degrades oocyte quality.
The same 2024 meta-analysis found that the optimal regimen, counterintuitively, was a lower dose: 30 mg per day for three months before a stimulated cycle, not the 600 mg doses often cited in wellness spaces. Higher doses did not show the same benefit for pregnancy rates. Women under 35 with diminished ovarian reserve appeared to benefit most, though researchers noted meaningful effects across age groups [1].
DHEA (Dehydroepiandrosterone)
DHEA is a hormone precursor, meaning your body converts it into estrogen and testosterone, and its levels decline naturally with age, alongside ovarian reserve. A 2023 evidence-based review in Reproductive BioMedicine Online found that both DHEA and CoQ10 resulted in significantly higher clinical pregnancy rates compared to control, with DHEA showing an odds ratio of 2.46 [3]. That’s meaningful.
The mechanism here is hormonal rather than antioxidant: DHEA appears to improve ovarian response to stimulation by supporting the androgen environment that follicles need to develop. It’s been used most extensively in women with poor ovarian response preparing for IVF, and the evidence in that population is reasonably strong [3].
The important caveat: DHEA is not a supplement to take without guidance. It directly affects your hormone levels, and supplementing without a baseline blood panel is genuinely not a good idea. Get your levels tested first. And note that it’s not appropriate if you have androgen excess conditions like PMOS (known until recently as PCOS).
Myo-Inositol
For women with PMOS specifically, myo-inositol may be the most important supplement of all. It is a B-vitamin-adjacent molecule that plays a central role in FSH signaling and insulin sensitivity — two things that are often dysregulated in PMOS. A 2025 systematic review and meta-analysis published in Fronteras de la endocrinología confirmed that myo-inositol supplementation improves the metaphase II oocyte rate and fertilization rate, particularly in women with PMOS and non-obese PMOS, and reduces the amount of gonadotropins needed during ovarian stimulation [4].
The suggested ratio is 40:1 myo-inositol to D-chiro-inositol. For example, 2,000 mg of myo-inositol combined with 50 mg of D-chiro-inositol, twice daily. The combination appears to work better than myo-inositol alone based on current clinical data [5].
If you don’t have PMOS, myo-inositol’s evidence for egg quality is more modest, though it does appear to reduce chromosomally abnormal oocytes in some IVF studies and is generally considered safe to supplement [4].
Melatonina
Melatonina is not just a sleep hormone. The follicular fluid surrounding your eggs contains melatonin at much higher concentrations than in the blood, suggesting a local antioxidant role in protecting the oocyte from free radical damage during the months of development leading up to ovulation [7].
The follicular fluid surrounding your eggs contains melatonin at much higher concentrations than in the blood, suggesting a local antioxidant role in protecting the oocyte from free radical damage during the months of development leading up to ovulation.
The clinical evidence for melatonin and egg quality is genuinely promising, though it is a step behind CoQ10. The 2024 Advances in Nutrition meta-analysis found that melatonin supplementation increased the number of high-quality embryos in women with ovarian aging, though unlike CoQ10, it did not significantly increase the number of eggs retrieved [1]. A separate body of research in IVF populations has shown improvements in fertilization rates and embryo quality with 3 mg per day supplementation, particularly when combined with myo-inositol [6].
The usual caution applies: melatonin is a hormone, and its effects on the broader endocrine system during fertility treatment are not fully characterized. Most researchers suggest using it for a defined period—typically two to three months before a stimulated cycle—rather than indefinitely. (For more on improving melatonin levels naturally, listen to this episode of The Natural Womanhood Podcast on sleep and fertility.)
NMN (Nicotinamide Mononucleotide)
NMN is the newest and perhaps most intriguing name in the egg quality space. It is a precursor to NAD+ (nicotinamide adenine dinucleotide)—a molecule that is foundational to mitochondrial energy production and DNA repair, and whose levels decline significantly with age. Investigación has demonstrated that NAD+ levels in oocytes drop substantially as women age into their late 30s and 40s, mirroring the decline in oocyte quality [8].
A landmark study in Cell Reports demonstrated that supplementing with NMN in aged mice restored oocyte quality and reversed many of the hallmarks of reproductive aging [9]. A 2025 systematic review from the Institute for Women’s Health at University College London, which analyzed seven high-quality preclinical studies alongside transcriptomic analysis of 46 human oocytes, confirmed that NAD+-related gene pathways are actively expressed across all stages of human oocyte maturation—meaning the biology is plausible in humans, not just in animal models [10].
The honest status of NMN in 2026: the preclinical data is compelling. Human clinical trials are underway. A 2025 retrospective analysis presented at the European Society of Human Reproduction and Embryology annual meeting showed higher fertilization rates in women supplementing with NMN, but we do not yet have large-scale randomized controlled trial data in humans [10].
Vitamina D
Vitamina D is not usually framed as an egg quality supplement, but Vitamin D deficiency—which is remarkably common, including among women of reproductive age—is associated with impaired ovarian function, disrupted menstrual cycles, and poorer IVF outcomes. A 2025 comprehensive review en Nursing Research and Practice identified vitamin D alongside folate and selenium as among the most clinically significant micronutrients for female fertility [11].
Vitamin D is not usually framed as an egg quality supplement, but Vitamin D deficiency—which is remarkably common, including among women of reproductive age—is associated with impaired ovarian function, disrupted menstrual cycles, and poorer IVF outcomes.
The mechanism is broad: vitamin D receptors exist throughout the reproductive tract, including in the ovaries and endometrium, and the vitamin plays a role in both folliculogenesis and implantation [11]. Getting your 25-OH vitamin D levels checked before supplementing is worth doing. Optimal levels for fertility appear to be above 40 ng/mL, and many clinicians working in reproductive medicine now target 50–80 ng/mL [11]. (And for more on improving Vitamin D levels naturally, listen to this episode of The Natural Womanhood Podcast on photobiomodulation.)
A note on honest expectations
None of these supplements reverse the biological clock. The research, even at its most promising, is showing modest improvements in pregnancy rates, egg numbers, and embryo quality—not miracles. And the fact that most of the research is done on women undergoing IVF also means that for women trying to conceive naturally, the mileage may vary. Even the most promising of the bunch (CoQ10), with its 2.22 odds ratio for clinical pregnancy, was studied in women with diminished ovarian reserve, which can make extrapolating the findings to other women difficult [1]. However, what these supplements can do is provide a more favorable cellular environment during the months before an egg matures. This window is real, meaningful, and worth taking seriously.
The biology that underlies all of this is humbling. An egg takes roughly three months to reach full maturity. The choices you make during that window—including whether to supplement thoughtfully and consistently—can influence the environment in which that egg develops. That is not a small thing.
Personally, if I were to prioritize: CoQ10 and vitamin D first, because the evidence is strongest and the safety profile is excellent. Myo-inositol if PCOS or insulin resistance is part of your picture. DHEA only with a healthcare professional and a hormone panel. Melatonin and NMN if you are dealing with age-related concerns and want to be proactive at the cellular level.
Take what is useful. Leave what isn’t. And talk to a healthcare professional (perhaps even one trained in medicina reproductiva reparadora) before building a supplement protocol. The best stack is always the one that fits your specific biology, not someone else’s roundup.
