Third Egg Retrieval. New Strategy Needed.

The supplement stack I built after finally doing the research, what the science says about them, and what it all cost.

Before I get into it, I just wanted to start this article by stating: I am not a doctor. Nothing in this article is medical advice. This is simply what I take, why I take it, and what the research says. You should always speak to your fertility specialist or doctor before starting any new supplement if undergoing treatment.

What I feel I can say (because the evidence is substantiated) is that by the time a woman reaches her mid-30s (ME), her monthly chance of conceiving naturally has already dropped to around 15-20%. By 40, it falls to roughly 5% per cycle. The risk of chromosomally abnormal eggs increases significantly after 35 - which is exactly why egg quality, not just quantity, becomes the conversation worth having.

I went into my first IVF round feeling cautiously optimistic. I had a strong ovarian reserve. With a relatively high AMH for my age range, I assumed that would translate into good results. But I got zero euploid embryos. ZERO. That experience sent me deep into research… podcasts, studies, forums, books and conversations with specialists to try to understand what I could actually do to improve my chances in the next round. Honestly, I wish a fertility specialist had told me some of the data in the research papers before I started my first cycle or my second OR my third, but eventually I figured it out for myself, and this is some of what I landed on. It’s by no means exhaustive, and there are copious research studies being announced every day if you care to turn on Google Alerts for fertility; Anyway, I guess I’m sharing this so you can investigate things for yourself before forking out 10’s of thousands of pounds for your first cycle.

1. CoQ10 Ubiquinone (100mg) Shop Life Extension →

This is the one with the most research behind it. CoQ10 supports mitochondrial energy production inside the egg - and eggs need enormous amounts of energy to mature and fertilise properly. Studies have shown that women who supplemented with CoQ10 before IVF had more eggs retrieved, higher fertilisation rates, and a greater number of high-quality embryos. It appears to be most beneficial for women over 35 or those with diminished ovarian reserve. The recommendation is to start at least 60-90 days before a cycle, since eggs take around 90 days to mature. I take the ubiquinone form from Life Extension.

2. NAC (N-Acetyl Cysteine, 600mg) Shop Solgar →

NAC is a precursor to glutathione - one of the body’s most powerful antioxidants… and it works by reducing oxidative stress on the eggs. In one study, women who took NAC before IVF had a significantly higher pregnancy rate (74% versus 50% in the placebo group). It has also been linked to improved embryo quality and better ovarian response. I take 600mg from Solgar, which is the dose most commonly used in research. It’s one of the more understated supplements on this list and one I’d recommend looking into if you haven’t already.

3. Alpha-Lipoic Acid (650mg) Shop ALA →

A powerful antioxidant that works in both water and fat-soluble environments in the body - which makes it unusually versatile. A 2020 pilot trial found that ALA combined with folate improved egg and embryo quality compared to folate alone, with pregnancies and live births occurring only in the group taking ALA. It has also been shown to protect eggs from oxidative DNA damage. I take 650mg from Solgar.

4. Quercetin (500mg) Shop New Leaf →

A flavonoid found naturally in fruits and vegetables, quercetin has strong anti-inflammatory and antioxidant properties. It helps protect reproductive cells from oxidative damage. It also supports hormone balance and has been shown to modulate oestrogen activity, which felt particularly relevant for me given everything I’ve learned about my own hormone levels. I take 500mg from New Leaf 180 vegan capsules, made in the UK.

5. L-Carnitine Complex Shop Nutravita →

L-carnitine plays a role in energy production in the mitochondria and helps reduce oxidative stress in reproductive cells. Studies have linked it to improved embryo quality and better outcomes in IVF cycles. I was taking the Nutravita Sport complex before my last cycle, which also contains Vitamin D3, B vitamins and biotin, so it’s doing a few jobs at once, although I don’t think my body responds particularly well to high doses of B6 because I can get a bit twitchy so i’m going to switch to pure L-carnitine now.

6. Folate / Metafolin (400mcg) Shop Solgar →

This one is non-negotiable for anyone trying to conceive. Folate (specifically Metafolin, which is the methylated, active form) supports healthy cell division, reduces the risk of chromosomal abnormalities, and is essential in early pregnancy. I specifically take methylfolate rather than folic acid because it bypasses a conversion step in the body - particularly important if you have an MTHFR gene variant (which affects how efficiently the body processes folate). Solgar’s Metafolin is 400mcg, which is the standard recommended dose.

7. Vitamin D3 with K2 Shop Better You →

Studies have found that women with sufficient Vitamin D levels have higher pregnancy rates in IVF. D3 is the active form, and pairing it with K2 helps direct calcium to the bones rather than soft tissue… so the two work better together than either does alone. Most of us in the UK are deficient, especially over winter, so this feels like a baseline rather than a bonus.

8. Butyrate Shop Amp Biotic →

This is the one people ask me about most, because it’s less well known. Butyrate is a short-chain fatty acid that feeds the cells lining the gut wall, strengthening the gut barrier and reducing toxins circulating in the bloodstream. Elevated toxins in the blood are directly linked to reduced egg quality and impaired embryo development. A healthy gut genuinely matters for fertility…and butyrate is one of the most direct ways to support it. This one feels quite personal to me with my Inflammatory bowel disease so make sure to do your own research.

9. Melatonin (3mg)

Worth noting upfront: melatonin is not available over the counter in the UK and requires a prescription. I’d recommend speaking to your doctor or fertility specialist about this one specifically. The latest research is promising though… melatonin reduces oxidative stress in the ovaries and has been shown to increase the number of eggs collected, the number of mature eggs, and the number of high-quality embryos in IVF. Many clinics prescribe a short course of 3mg at bedtime in the weeks before egg retrieval. I did it this time round, and I managed to get 5 euploid embryos, although I’m sure much like anything it was a combination of factors.

10. AG1 Greens Powder Shop AG1 →

I take AG1 as my daily greens powder… it contains a comprehensive blend of probiotics, prebiotics, vitamins, minerals and adaptogens. Given everything I’ve learned about the gut-fertility connection, having a reliable, consistent source of gut support feels important. It’s not cheap, but it replaces many individual supplements, and I notice the difference when I skip it. It does contain many of the properties included above, such as Coenzyme Q10 in its formula.

I want to be clear that none of this is a magic fix, and I say that as someone who has had rounds that didn’t work despite doing all of this. But the research is there, the logic makes sense, and after my first round I felt strongly that I wanted to give my eggs every possible advantage going into the next one. If you’re in a similar position, I hope this gives you somewhere to start.

As always - talk to your doctor before starting anything new. But also ask questions, do your own research, and don’t be afraid to advocate for yourself. Nobody is going to do that part for you.

With love, and a very organised pill box…

Louise Thompson x

Oh and if you click on the link below it will take you to part of my amazon storefront and you can shop all the products in one go there.

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