If you’ve been told that your “biological clock is ticking” or that your ovarian reserve is low, take a deep breath. While it is a biological fact that women are born with all the eggs they will ever have, ovarian vitality is something we can absolutely influence.
Think of your ovaries not as a fading battery, but as a garden. Even in a later season, with the right nutrients and care, you can improve the health of the “soil” to help your remaining eggs reach their highest potential. Here are five research-backed ways to support ovarian function and egg quality at any age.
1. Fuel the Powerhouse: CoQ10 (Ubiquinol)
Every egg cell requires a massive amount of energy to divide and develop correctly. This energy is produced by the mitochondria—the powerhouses of the cell. As we age, mitochondrial energy production naturally slows down, which can lead to chromosomal errors.
The Fix: Supplementing with CoQ10 (specifically the Ubiquinol form for better absorption) has been shown in studies to improve mitochondrial function in egg cells, potentially leading to better embryo quality.
Tip: Aim for 200–600 mg daily, but always consult your provider first to find your specific “sweet spot.”
2. DHEA: The Hormonal “Precursor”
For women with a diminished ovarian reserve, DHEA (Dehydroepiandrosterone) is a game-changer. DHEA is a hormone produced by your adrenal glands that the body uses to create estrogen and testosterone—both of which are vital for follicle growth.
The Science: Research suggests that DHEA supplementation can increase the number of eggs retrieved during IVF and may lower miscarriage rates in older women by improving the follicular environment.
The Fix: This is a powerful hormone. You should only take this under medical supervision after a blood test confirms your levels are low.
3. Combat “Oxidative Stress” with a Rainbow Diet
Eggs are highly sensitive to oxidative stress—damage caused by “free radicals” in the body. In your 30s and 40s, the body’s natural antioxidant defence system isn’t as robust as it once was.
The Fix: Load up on Antioxidants. Think “Deep and Dark.” Blueberries, kale, beets, and pomegranates are packed with polyphenols that protect the egg’s DNA from damage.
Tip: Aim for 5–7 servings of brightly colored vegetables daily to create a protective shield around your maturing follicles.
4. Increase Ovarian Blood Flow
Your ovaries need a constant supply of oxygenated, nutrient-rich blood to produce healthy eggs. Chronic stress, a sedentary lifestyle, or even poor posture can restrict blood flow to the pelvic region.
The Fix: Acupuncture and Movement. Clinical trials have shown that acupuncture can increase blood flow to the uterine arteries. If needles aren’t for you, try Fertility Yoga or daily 30-minute walks to keep the circulation moving toward your reproductive organs.
5. Manage the “Cortisol Steal”
When you are chronically stressed, your body prioritizes the production of cortisol (the stress hormone) over reproductive hormones. This is often called the “Progesterone Steal.” High cortisol levels can shut down the communication between your brain and your ovaries.
The Fix: Implement a “Stress Audit.” Whether it’s 10 minutes of box breathing, a warm bath, or forest bathing, lowering your cortisol levels signals to your body that it is a safe time to prioritize reproduction and egg maturation.
Age is a factor, but it isn’t the only factor. By focusing on mitochondrial health, hormonal support, and blood flow, you are giving your body the best possible chance to produce a healthy, viable egg.
