Did you know it takes about 90 days for an egg to fully mature before it’s ready for ovulation? This three-month window is a critical period where your diet, habits, and overall health can have a real impact. Understanding this timeline is key when you’re thinking about how to increase embryo quality. The positive changes you start making today are an investment in the eggs that will be retrieved in a few months. This guide provides a practical, month-by-month plan to help you focus your energy, from laying a nutritional foundation in month one to fine-tuning your routine and managing stress as you get closer to your treatment cycle.

Key Takeaways

• Your daily habits directly impact egg health: You can create a better environment for your eggs to mature by focusing on a nutrient-rich diet, incorporating gentle exercise, prioritizing consistent sleep, and managing stress.
• Partner with your doctor for a personalized plan: Your fertility specialist can provide tailored advice on everything from supplements like CoQ10 to advanced options like genetic testing (PGT-A), ensuring your approach is right for you.
• Embrace the three-month timeline for change: Since it takes about 90 days for an egg to mature, starting lifestyle and nutritional changes at least three months before your treatment cycle gives you the best chance to see an impact.

What is embryo quality?

When you’re going through fertility treatment, you’ll hear the term “embryo quality” a lot. So, what does it actually mean? Think of it as an embryo's potential to develop, implant successfully in the uterus, and grow into a healthy pregnancy. A high-quality embryo has the right number of chromosomes and enough energy to power its own development into a fetus. It’s one of the most important factors that embryologists and doctors consider during an IVF cycle, as it directly influences the chances of a positive outcome.

Understanding your embryo quality can feel like a huge piece of the puzzle. It helps your medical team decide which embryos are the best candidates for transfer, giving you the highest chance of success. While it can be stressful to focus on grades and numbers, remember that this information is a tool to help guide your journey. It’s not a final judgment on your ability to have a baby, but rather a snapshot of an embryo's development at a specific moment in time. This assessment allows for a more informed conversation with your doctor about next steps, whether that's proceeding with a transfer, considering further testing, or discussing other options.

What makes an embryo high-quality

So what are embryologists looking for when they assess an embryo? A high-quality embryo usually shows a few key signs of healthy development. It should have a balanced number of cells that are dividing at a predictable rate. These cells should also be fairly uniform in size, without too many fragments (small pieces of cells) breaking off. As it develops into a blastocyst (around day five), a clear inner cell mass—which will eventually become the fetus—is another positive sign. These characteristics are all indicators that the embryo is developing properly and has a strong chance of implanting.

How embryologists grade embryos

Embryologists at your partner clinic have a detailed system for grading embryos. They assess them visually under a powerful microscope at different stages of development. The process of grading embryos1447-0578.recent-advances-in-embryo-transfer-in-assisted-reproductive-technology-focusing-on-the-endometrium-and-embryo) often uses a scale, like numbers (1 to 4) or letters (A to D), to score different features. They look at the number and evenness of the cells, the degree of fragmentation, and, for more developed embryos, the structure of the blastocyst. This careful evaluation helps them select the embryo most likely to result in a successful pregnancy.

Understanding embryo grades

Getting a report card for your embryos can feel intense, but the grades are simply there to help predict the likelihood of implantation. An embryo with a top grade, like '4AA' on a common blastocyst scale, is considered to have a very high potential for success. An embryo with a lower grade might have a slightly lower chance, but it’s crucial to remember that this is not a guarantee. There are many success stories from poor quality embryos. Grading is a helpful guide, but it doesn’t tell the whole story of an embryo’s potential.

How age affects embryo health

Let’s talk about the elephant in the room: age. It’s one of the most significant factors influencing fertility and embryo health, and it’s the one thing we have no control over. While it can be a tough topic, understanding how age plays a role can empower you to make informed decisions about your family-building journey. The science is pretty clear that as women and people with ovaries get older, both the quantity and quality of their eggs tend to decline.

This isn't about placing blame or creating panic. It's about acknowledging a biological reality so you can work with your medical team to create the best possible plan. Think of it this way: your eggs have been with you since you were born. Over time, they are exposed to everything you are, and their cellular machinery can become less efficient. This can impact their ability to create a healthy embryo after fertilization. Knowing this helps explain why conceiving can become more challenging over time and why certain fertility treatments might be recommended.

The reality of the biological clock

It’s a term we’ve all heard, and while it can feel loaded, the “biological clock” simply refers to the natural decline in fertility over time. As you get older, especially after age 35, the number of eggs you have (your ovarian reserve) goes down. At the same time, the quality of the remaining eggs can also decrease. This decline tends to speed up in your late 30s and early 40s. It’s a key reason why some people choose to be proactive about their future options through procedures like egg freezing, which allows you to preserve your eggs at their current age and quality.

Why chromosomes matter

So, what does "egg quality" really mean? A huge part of it comes down to genetics. As eggs age, they are more likely to have errors in their chromosomes, which are the structures that hold your DNA. A healthy human embryo needs a specific number of chromosomes to develop properly. Eggs with chromosomal abnormalities can lead to embryos that may not implant in the uterus, result in miscarriage, or lead to genetic conditions. Unfortunately, these chromosomal issues can't be fixed, but they can be identified through testing.

When to consider treatment

If age-related egg quality is a concern, it doesn’t mean your journey is over—far from it. This is where modern fertility treatments can make a real difference. Your doctor might recommend In Vitro Fertilization (IVF), which allows embryologists to fertilize eggs in a lab and monitor their development. IVF can also be combined with preimplantation genetic testing (PGT), a process that screens embryos for chromosomal abnormalities before they are transferred to the uterus. This gives you valuable information and helps your doctor select the embryo with the best chance of leading to a healthy pregnancy.

Eat to support embryo quality

While so much of the fertility journey can feel out of your hands, nutrition is one area where you can take proactive, positive steps. Think of it less as a strict "fertility diet" and more as a way to nourish your body for the demanding work it's doing. The food you eat provides the building blocks for your cells, including your eggs. By focusing on a balanced, nutrient-rich diet in the months leading up to and during your IVF treatment, you can create a healthier environment for your eggs to mature and develop.

This isn't about perfection or deprivation. It's about making small, consistent choices that add up over time. We'll walk through the key nutrients that matter most for egg and embryo health, give you a list of foods to add to your grocery cart, and cover a few things you might want to limit. We’ll also touch on a simple but powerful habit: staying hydrated. Every meal is an opportunity to support your body and your future family.

Key nutrients for your embryos

To support your eggs, focus on nutrients that protect them from cellular stress and help them grow. Antioxidants are your best friends here—they act like bodyguards for your cells, protecting them from damage. You can find them in colorful fruits and vegetables. Another key player is omega-3 fatty acids, which are crucial for overall egg health. Healthy fats, like those found in avocados and fatty fish, are essential. Think of these nutrients as the high-quality fuel your body needs to produce the best possible eggs, which is the first step toward creating healthy embryos.

Foods to add to your diet

Building a fertility-friendly plate is all about adding more of the good stuff. A great framework to follow is the Mediterranean diet, which is rich in fruits, vegetables, lean proteins, and healthy fats. Try to fill your cart with leafy greens like spinach and kale, which are packed with folate. Add beans and lentils for plant-based protein and fiber. Fatty fish like salmon is an excellent source of omega-3s, and a handful of nuts or seeds makes for a great, nutrient-dense snack. At the same time, try to reduce your intake of highly processed foods, sugary drinks, and excessive sweets, which can cause inflammation.

What to limit during treatment

Just as important as what you add to your diet is what you choose to limit. Certain substances can negatively impact egg quality and your chances of a successful treatment cycle. It’s best to avoid smoking and recreational drugs completely, as they introduce toxins that can directly damage eggs. It's also wise to significantly cut back on alcohol. While the occasional drink is debated, most doctors recommend abstaining during treatment. Caffeine is another one to watch—some studies suggest high intake can affect fertility, so try to stick to one or two small cups of coffee per day.

The importance of staying hydrated

It sounds simple, but drinking enough water is fundamental to your health and fertility. Proper hydration ensures good blood flow throughout your body, including to your ovaries and uterus. When your reproductive organs get the nutrient-rich blood they need, they can function at their best. Aim for at least eight glasses of water a day. If plain water feels boring, try infusing it with lemon, cucumber, or mint. Herbal teas can also count toward your daily fluid intake. This simple habit supports every system in your body, creating a better overall environment for a potential pregnancy.

Make lifestyle changes that count

When you’re trying to conceive, it can feel like every choice you make is under a microscope. But improving your chances of success isn’t about a complete life overhaul. It’s about making small, sustainable changes that support your body and mind through the process. Think of these as acts of self-care that can also have a positive impact on your reproductive health.

Prioritize your sleep

Getting enough rest is foundational for your health, especially when it comes to hormones. Sleep is when your body does its most important repair work and regulates the hormones essential for reproduction. Aiming for seven to nine hours of quality sleep can make a real difference. If you struggle to fall asleep—which is completely understandable—try creating a simple wind-down routine. This could mean turning off screens an hour before bed, reading a book, or taking a warm bath to create a peaceful transition into rest.

How to approach exercise

Moving your body is a great way to support your fertility journey, but this isn’t the time for intense workouts. Instead, focus on moderate exercise that feels good and helps you de-stress. Activities like brisk walking, swimming, or gentle yoga can improve blood flow to your reproductive organs, delivering vital nutrients to your eggs. Regular, gentle movement also helps balance hormones and can be a powerful tool for managing the emotional side of treatment. Listen to your body and choose activities that leave you feeling energized, not depleted.

Manage your daily stress

Let’s be clear: stress does not cause infertility. But living with uncertainty is undeniably stressful, and chronic stress can make the process feel much harder. Finding healthy ways to cope is key. This looks different for everyone, but many people find relief through practices like meditation, deep breathing, or journaling. Even spending 15 minutes in nature can help calm your nervous system. The idea isn't to eliminate stress completely, but to build a toolkit of stress-management techniques that you can turn to when you need them.

Mind your environment

Our daily environment contains substances that can affect our hormones. While you can’t control everything, you can make simple swaps to reduce your exposure. This includes avoiding smoking and limiting alcohol, both of which can negatively impact egg quality. It’s also wise to be mindful of endocrine disruptors, like BPA, which are often found in plastics. A good rule of thumb is to avoid microwaving food in plastic containers and opt for glass or ceramic instead. These small adjustments help create a healthier environment for your body as you prepare for treatment.

Consider evidence-based supplements

While a balanced diet is your foundation, certain supplements can give your body an extra nudge in the right direction. Think of them as a supporting cast for your eggs and sperm. The world of supplements can feel overwhelming, but focusing on evidence-based options helps cut through the noise. The goal is to support cellular health, protect against damage, and provide the essential building blocks for healthy eggs and sperm, which are the precursors to a high-quality embryo.

It’s important to remember that supplements aren’t a magic fix, but they can be a powerful part of a holistic approach to improving your fertility. When combined with a nutrient-rich diet and healthy lifestyle choices, they can help create an optimal environment for your embryos to thrive. Let’s look at a few key players that research suggests may make a difference.

Antioxidants like CoQ10

You may have heard of Coenzyme Q10 (CoQ10) in skincare, but it’s also a powerhouse for fertility. CoQ10 is a natural substance that helps your cells produce energy. Egg cells require a tremendous amount of energy to mature and divide properly after fertilization. As we age, our natural CoQ10 levels can decline. Supplementing with it can help support the energy production within your eggs. It also acts as an antioxidant, protecting your delicate egg cells from damage caused by oxidative stress. This dual-action support is why it’s often recommended for those looking to improve egg quality.

The roles of Vitamin D and folate

If you’re trying to conceive, a prenatal vitamin is non-negotiable, and for good reason. They contain folate (often as folic acid), which is crucial for preventing certain birth defects and supporting the rapid cell growth that happens in early embryonic development. Beyond prenatals, Vitamin D is another key nutrient to have on your radar. Often called the "sunshine vitamin," it plays a significant role in reproductive health for both men and women. Many people have insufficient levels, so a daily supplement may be recommended by your doctor to support your overall reproductive wellness.

When to take your supplements

Improving egg quality is a marathon, not a sprint. It takes about 90 days for an egg to mature before it’s ready for ovulation. Because of this timeline, you’ll want to start taking any supplements at least three months before you plan to begin a treatment cycle like IVF. This gives the supplements enough time to have a potential impact on the eggs that will be retrieved. Consistency is key, so think of it as laying a healthy foundation well in advance. Making it a part of your daily routine ensures your body has a steady supply of these supportive nutrients.

Talk to your doctor first

Before you add any new supplement to your routine, it’s essential to have a conversation with your doctor or fertility specialist. They can review your medical history and current health status to provide personalized recommendations. More is not always better, and some supplements can interact with medications or may not be right for you. Your medical team can help you create a safe and effective plan, suggesting specific dosages tailored to your needs. This step ensures you’re making the best, most informed choices for your body and your future family.

Lean on your medical team

While lifestyle changes are powerful, your medical team is your greatest asset on this journey. They have the expertise to translate your personal health history into a concrete, effective plan. Think of them as your strategic partners, helping you make sense of the science and guiding you toward the best possible outcomes. Working closely with your doctors and nurses ensures that every step you take is informed, intentional, and tailored specifically to you.

Get professional guidance

The internet is full of advice, but a fertility specialist can provide personalized recommendations based on your unique situation. They’ll review your medical history, run necessary tests, and help you understand the most effective treatment options for improving embryo quality. This partnership is about more than just procedures; it’s about creating a strategy that feels right for you. Your doctor can help you find one of Gaia's partner clinics and guide you through the complexities of treatment, ensuring you feel confident and clear about your path forward.

Optimize your hormones

Hormones are the chemical messengers that run your reproductive system, and keeping them in balance is key for ovulation and egg health. Factors like your Body Mass Index (BMI) can influence hormonal function. While a BMI between 18.5 and 24.9 is often considered optimal for fertility, it’s not a one-size-fits-all rule. The most important thing is to talk with your doctor about what a healthy weight looks like for your body. They can help you create a plan to reach a place where your hormones are best supported for a successful pregnancy.

Explore advanced screening options

If you’re undergoing IVF treatment, your doctor might talk to you about comprehensive chromosomal screening (CCS), also known as PGT-A. This is a type of genetic testing performed on embryos before they are transferred. The screening checks for the correct number of chromosomes, as abnormalities are a major reason why embryos may not implant or may lead to miscarriage. By selecting chromosomally normal embryos for transfer, this technology can increase your chances of a healthy pregnancy. It’s a powerful tool to consider and discuss with your fertility specialist.

Plan your treatment timeline

Timing can be everything in fertility treatment. For example, it takes about three months for an egg to fully mature, so many doctors recommend starting supplements and lifestyle changes at least 12 weeks before you begin a treatment cycle. This gives your body time to build up nutrients and create the best possible environment for your eggs. Work with your doctor to map out a clear timeline. This plan should cover everything from initial testing and pre-treatment preparations to the treatment cycle itself, helping you feel organized and in control.

Nurture your mind-body connection

Going through fertility treatment isn't just a physical process—it's an emotional one, too. Your mental well-being is a huge piece of the puzzle, and taking care of your mind is just as important as caring for your body. The connection between them is powerful, and focusing on your emotional health can make this challenging journey feel more manageable. It’s not about adding more to your to-do list, but about finding small, sustainable ways to feel grounded and supported. Think of it as creating a calm space for your body to do its work.

Find ways to reduce stress

Let’s be real: trying to conceive can be one of the most stressful experiences of your life. While stress doesn't directly cause infertility, it can certainly make the process feel a lot harder. Finding ways to manage that tension is key. This doesn't have to mean a complete life overhaul. It can be as simple as starting a journaling practice to get your thoughts out of your head and onto paper. You could also try guided meditation apps for just a few minutes each day. The goal isn't to eliminate stress entirely—that's impossible—but to build a toolkit of coping mechanisms that help you feel more in control and at peace.

Consider complementary therapies

Beyond your daily habits, you might find relief in therapies that support both your mind and body. Gentle yoga, for example, can help release physical tension while calming your thoughts. Many people also find acupuncture to be a relaxing and centering experience during fertility treatment. Even something as simple as spending more time in nature can have a profound effect on your stress levels. These practices aren't magic bullets, but they can be powerful tools for managing the emotional side of your journey. They offer a dedicated time to focus on your well-being and reconnect with yourself outside of clinic appointments and medication schedules.

Involve your partner

If you have a partner, remember that you’re a team. This journey can put a strain on any relationship, so it’s important to lean on each other. Find activities you can enjoy together that have nothing to do with making a baby. Go for a walk after dinner, cook a new recipe, or plan a weekend day trip. Regular exercise, even gentle activities like walking, helps with blood flow and hormone balance for both of you. Making time for connection can strengthen your bond and remind you that you’re in this together, providing a much-needed source of comfort and stability.

Build your emotional support system

You don't have to go through this alone. While your partner is your number one, building a wider support system is crucial. This could include a few trusted friends or family members you can be open with. A therapist specializing in fertility can also provide a safe space to process your emotions. And don't underestimate the power of community. Connecting with others who are on a similar path can be incredibly validating. Organizations like Resolve: The National Infertility Association offer support groups where you can share experiences with people who truly understand what you're going through, which can make you feel much less isolated.

What to expect: A 3-month timeline

Improving egg and sperm quality doesn't happen overnight. It takes about three months for an egg to mature, so the changes you make today will impact the eggs you ovulate three months from now. This timeline gives you a framework for making meaningful changes that can support your embryo quality when it's time for treatment. Think of it as a guide to help you focus your energy month by month, creating a supportive environment for your body as you prepare for your fertility journey.

Month 1: Lay the foundation

This first month is all about building a strong foundation through nutrition. What you eat directly impacts your overall health, which includes your eggs. Focus on filling your plate with nutrient-dense foods like leafy greens, fresh vegetables, fruits, and whole grains. Lean proteins from meat and nuts are also great additions. At the same time, try to cut back on things that don't serve your body, like trans fats, highly processed foods, and too much sugar. You don't have to be perfect, but making a conscious effort to improve your diet can create a better environment for your eggs to develop.

Month 2: Optimize and refine

Now that you have a solid nutritional base, month two is for fine-tuning your routine. This is a great time to think about exercise. Regular, moderate movement helps with blood flow to your ovaries, delivering all those great nutrients from your new diet right where they need to go. It’s also a fantastic way to balance hormones and manage stress. You might also talk to your doctor about adding supplements. Some studies suggest that antioxidants like Coenzyme Q10 (CoQ10) can support egg quality, but it's essential to get professional advice before starting any new supplement regimen.

Month 3: Maintain your progress

You've built some great habits, and this month is about consistency and self-care. Prioritize getting 7-9 hours of quality sleep each night. Sleep is crucial for regulating the hormones that control your cycle and egg maturation. This is also the time to get serious about stress management. Chronic stress can negatively impact your reproductive health, so find what works for you. Whether it's meditation, gentle yoga, or just spending quiet time in nature, actively managing your stress can make a real difference. Keep up with your healthy eating and movement, and give yourself credit for how far you've come.

How to track your progress

Improving embryo quality is a holistic process, and it’s more about your overall well-being than checking boxes. While you can't reverse age-related genetic changes in eggs, every positive lifestyle choice helps create a healthier environment for conception. Instead of looking for a single metric, track how you feel. Are you sleeping better? Do you have more energy? Feeling less stressed? These are all signs that you're on the right track. Remember that you're supporting your body for the best possible outcome, and these healthy habits will serve you well long after your treatment at one of our partner clinics is complete.

Start your journey today

Taking steps to improve your embryo quality can feel like a huge undertaking, but it doesn’t have to be. The most important thing is to start where you are, with small, manageable changes. Think of this as preparing your body and mind for what’s ahead, giving yourself the best possible foundation for treatment. Every positive choice you make is a step in the right direction. You’ve got this, and there are resources and people ready to help you along the way.

Your first steps

Let’s start in the kitchen. Focusing on a balanced diet is one of the most powerful first steps you can take. You don’t need a complete overhaul overnight. Instead, try adding more nutrient-dense foods to your plate. Think colorful fruits and vegetables, which are packed with antioxidants that help protect your eggs from damage. Berries and leafy greens are fantastic choices. Also, incorporate healthy fats from sources like avocados and fatty fish. These simple additions can make a real difference in supporting your reproductive health from the inside out. It’s about nourishing your body, not restricting it.

Build healthy long-term habits

Once you’re comfortable with a few dietary changes, you can focus on building other healthy habits that will support you long-term. Consistency is key. Continue to eat a wide variety of whole foods, including whole grains, lean proteins, and plenty of fresh produce. Gentle, regular exercise is another cornerstone. You don't need to run a marathon; activities like walking, yoga, or swimming can improve blood flow to your ovaries, help balance hormones, and serve as a great outlet for stress. These habits work together to create an environment where your body can thrive.

How Gaia can support you

You don’t have to figure all of this out on your own. Having a supportive partner can make all the difference, and that’s where we come in. Gaia is designed to be in your corner from start to finish, helping you plan, pay for, and navigate your treatment. We work with a network of top-rated partner clinics to provide comprehensive care, whether you’re considering IVF or egg freezing. Our goal is to give you a clear, protected, and personalized path forward, with a real human to support you every step of the way.

Related Articles

• What Affects IVF Success? The Ultimate Guide
• IVF vs. ICSI: The Key Differences Explained
• IVF - Our Guide To Treatment

Frequently Asked Questions

Can I actually improve my embryo quality, or is it just determined by my age? While age is a major factor in the genetic health of your eggs, which you can't change, you absolutely can influence the environment in which your eggs mature. Think of it as giving your eggs the best possible support system. The diet, lifestyle, and stress management choices you make can help protect your eggs from cellular damage and ensure they have the nutrients and energy needed to develop properly. It's about optimizing the potential you already have.

I'm overwhelmed by all the diet advice. What's the most important thing to focus on? Instead of getting caught up in a strict set of rules, focus on one simple principle: add more good stuff in. Don't worry about perfection. Just aim to fill your plate with a variety of colorful vegetables, leafy greens, healthy fats like avocado, and lean proteins. A Mediterranean-style diet is a great framework to follow. Small, consistent additions are much more sustainable and effective than a complete, stressful overhaul.

How long do I need to make these lifestyle changes before they can make a difference? It takes about 90 days for an egg to go through its final maturation process before it's ready for ovulation or retrieval. For this reason, it's ideal to start making any diet and lifestyle changes at least three months before you begin a treatment cycle. This gives your body enough time for those positive changes to impact the quality of the eggs you'll be using.

My embryo grades weren't great. Does that mean my IVF cycle won't work? It's completely normal to feel discouraged by embryo grades, but they are not the final word on your chances of success. Grading is a visual tool that helps embryologists select the embryo they believe has the best potential at that moment. However, it doesn't tell the whole story of an embryo's genetic health or its will to grow. Many healthy babies have come from embryos with less-than-perfect grades.

My partner isn't on board with all these changes. Does it matter what they do? Yes, it absolutely matters. Sperm quality is the other half of the embryo equation, and it's just as influenced by diet, lifestyle, and environment as egg quality is. Things like limiting alcohol, avoiding smoking, eating a balanced diet, and managing stress can have a significant impact on sperm health. It might help to frame it as a team effort where you're both supporting your overall health for the best possible outcome.