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Key Takeaways Egg quality declines with age primarily due to mitochondrial dysfunction and oxidative stress, increasing chromosomal abnormality rates from ~20% in your early 20s to over 80% by age 43 The 90-day egg quality window reflects the ~90 days it takes for a primordial follicle to mature into an ovulatory egg, lifestyle and supplement changes need this time to take effect CoQ10 (400-600 mg/day) is the most-studied supplement for egg quality, with evidence showing improved mitochondrial function, oocyte quality, and IVF outcomes Antioxidants including vitamin E, melatonin, and NAC may reduce oxidative damage to developing eggs, though human trial data remains limited for some A Mediterranean-style diet rich in omega-3 fatty acids, folate, and antioxidants can support better fertility outcomes in multiple observational studies Environmental toxins including BPA, phthalates, and cigarette smoke directly damage oocytes, reducing exposure is a modifiable factor within your control What Is Egg Quality and Why Does It Matter for Fertility