When you’re trying to fall pregnant, you’ll probably come across countless recommendations for diet changes, supplements, and lifestyle tweaks. It can feel overwhelming to know what actually matters. As a nutritionist who specialises in endometriosis, there’s one fertility supplement I always recommend to my clients: Coenzyme Q10 (CoQ10).
Let’s look at why this supplement plays such a crucial role in fertility—especially if you have endometriosis or are over the age of 35.
Why egg health matters
Your eggs don’t just appear ready for ovulation. In fact, each egg begins its maturation journey around four months before ovulation. During this time, the egg relies on energy production within its cells to grow and prepare for fertilisation.
Here’s where endometriosis complicates things. The condition interferes with the tiny energy factories inside your cells, called mitochondria. Instead of producing a steady, reliable flow of energy, the mitochondria may produce too little, too much, or at the wrong times.
This matters because, in the final 48 hours before ovulation, the egg undergoes meiosis—a process where the DNA must duplicate and split multiple times. If there isn’t enough energy to fuel this process, mistakes can happen. DNA may not copy correctly, leading to:
- An egg that cannot be fertilised
- Embryos with chromosomal abnormalities (which can result in miscarriage)
- Increased risk of failed implantation
In short: without strong, energy-efficient mitochondria, egg quality suffers.
Why I recommend Coenzyme Q10
This is where Coenzyme Q10 comes in. CoQ10 supports mitochondrial function, helping fuel move smoothly through the cell and be converted into energy at the right times. Think of it as the traffic warden keeping everything flowing properly—or the hand that untangles the kink in your garden hose so the water flows again.
Research on CoQ10 first became popular for heart health because the heart requires enormous amounts of energy to keep pumping blood. But the same principles apply to your eggs: the healthier your mitochondria, the healthier your egg quality.
By improving mitochondrial function, CoQ10 can:
- Support healthy DNA duplication in eggs
- Reduce the risk of chromosomal abnormalities
- Improve outcomes for natural conception and IVF
Why food isn’t enough
You may wonder—can’t you just eat more foods rich in CoQ10? While CoQ10 is found in foods like beef, spinach, broccoli, and eggs, the amounts are tiny. To reach the therapeutic dose shown to improve egg quality, you’d need to eat 20 kilos of beef a day or buckets of spinach. Not exactly realistic!
That’s why supplementation is essential.
When to start taking it
Ideally, you should start this fertility supplement at least four months before you begin trying to conceive. That gives your eggs the full benefit throughout their maturation journey. If you’re already trying, don’t worry—you can still benefit, especially during IVF cycles, as the eggs harvested will have had support from CoQ10 during their development.
Important considerations
While CoQ10 is available over the counter, most supermarket or pharmacy versions are too low in dose and often contain unnecessary fillers. The therapeutic dose—usually around 600 mg daily—needs to be tailored to your weight and tolerance.
For this reason, I always recommend working with a qualified natural health practitioner to get the right dose and access practitioner-quality supplements. This ensures you’re taking CoQ10 in the form and strength your body actually needs.
The bottom line
If you have endometriosis and want to improve your fertility, Coenzyme Q10 is the fertility supplement I never skip. It helps counteract the impact of endometriosis on egg quality, reduces the risk of chromosomal abnormalities, and supports both natural conception and assisted reproductive techniques.
You still need a personalised anti-inflammatory diet to reduce systemic inflammation, but when it comes to egg quality, CoQ10 is a game-changer.
If want to have chat about how you can improve your chances of falling pregnant with nutrition and supplements, reach out—I’d love to support you. Book your complimentary Endometriosis Discovery Call to get started: https://theendometriosisnutritionist.online/endometriosis-discovery-call/.