How to Improve Mitochondrial Health for Embryo Success

Editor: Arshita Tiwari on Jun 10,2025

In recent years, the role of mitochondria—the powerhouse of the cell—has gained increasing attention in the field of fertility and reproductive medicine. Research reveals that mitochondrial health plays a pivotal role in the success of embryo development, especially in women of advanced maternal age or those undergoing IVF. Mitochondria are not just energy producers; they’re central to cellular metabolism, signaling, and apoptosis, all of which directly affect egg quality, embryo viability, and implantation.

If you are trying to conceive and wondering how to improve mitochondrial health for better embryo success, this comprehensive guide will walk you through science-backed strategies, from dietary changes and lifestyle habits to mitochondria health supplements.

Understanding Mitochondria and Fertility

Each human egg contains about 100,000 to 600,000 mitochondria, more than any other cell type. These organelles are responsible for generating ATP (adenosine triphosphate), the energy currency needed for cellular division and embryo development. Poor mitochondrial function has been linked to reduced egg quality, chromosomal abnormalities, and implantation failure.

Many factors, such as getting older, facing stress, following an unhealthy diet, exposure to toxins, and inflammation can reduce how well mitochondria work. Therefore, looking after mitochondrial health is especially important for fertility planning, most importantly for women 35 years or older or who keep failing IVF attempts.

How You Can Enhance Your Mitochondrial Health

1. Try living on a Mitochondrial Health Diet.

What you eat strongly affects the proper function of your mitochondria. A diet for healthy mitochondria is designed to protect their membranes, boost energy making, and decrease stress on the cells.

Examples of Healthy Foods 

• Some healthy examples include avocados, olive oil, nuts, and fatty fish with a lot of omega-3s.
• Berries, kale, spinach, carrots, and broccoli contain a lot of antioxidants.
• You should add grass-fed meats, eggs, and legumes to your diet (for the benefit of your cell’s powerhouse).
• Examples of whole grains are quinoa, brown rice, and oats, which give you B vitamins.
• Digestive tract friendly foods are yogurt, kefir, and sauerkraut (they aid gut health and help you absorb nutrients).

Foods You Should Not Eat

• Refined food such as sugar and white bread
• You should avoid foods that contain trans fats and hydrogenated oils.
• Having too much caffeine and alcohol
• Types of artificial sweeteners and different fillers

Taking in foods rich in nutrients deflates inflammation, supports the repair of cells, and improves how ATP is made, making it easier for eggs and embryos to develop properly.

Must Read: Best Foods to Boost Fertility and Reproductive Health

2. Take Targeted Mitochondria Health Supplements

To increase reproductive health, taking supplements for mitochondria health can be very beneficial. There are compounds that have positively influenced the function of mitochondria and the outcome of fertility.

The Best Things to Take for Your Mitochondria

• Coenzyme Q10 (CoQ10) is an antioxidant that helps mitochondria, especially beneficial for women who have reached 35 years of age. Various studies reveal that it improves egg health and raises chances of successful IVF.
• ALA works to support detoxification, and to guard mitochondrial DNA from unfavorable elements in the environment.
• L-Carnitine makes it possible for fatty acids to reach the mitochondria for energy.
• PQQ helps boost the growth and production of new mitochondria in the body.
• NAD+ enhancers (such as NR and NMN) promote energy production in the cells and repair damaged DNA.
• Vitamin E and C block free radicals and stop the membranes of mitochondria from damage.

First talk to your fertility specialist before starting to use supplements.

3. Do exercises that help Mitochondria

Mitochondria can be improved naturally by exercise. Being physically active on a regular basis increases the amount of mitochondria formed and benefits the health of embryos.

The Best Exercise Routine

• You should include practice such as brisk walking or cycling in your day, for about 30 minutes.
• Strength training is best done 2–3 times every week.
• You can choose Yoga or Pilates to enhance your body’s blood flow to the reproductive3 organs.

Do not train too much, since this can lead to negative results.

4. Avoid or lessen Oxidative Stress

If the equilibrium between free radicals and antioxidants is disturbed, oxidative stress occurs and it leads to damage to mitochondrial DNA and cells age more quickly. Oxidative stress should be managed to care for the health of mitochondria.

Steps to Avoid Unnecessary Oxidative Stress

• Stay away from smoking and cigarette smoke around you.
• Try to avoid interaction with pollutants and metals (clean the air, use a purifier, and filter tap water).
• Buying organic foods helps decrease the amount of pesticides.
• Stick to natural and non-hazardous forms of cleaners and personal care.
• Sleep 7 to 9 hours every night for your body to rest properly.
• Try to use meditation, journaling, and deep breathing to help with stress.

5. Balance Hormones Naturally

A hormone imbalance can have a negative effect on mitochondrial function. One reason behind the loss of mitochondrial function in women as they age is because estrogen offers protection to mitochondria.

Tips on Balancing Hormones

• Try to keep your weight at a healthy level.
• Try not to eat too much flaxseeds or tofu since they contain phytoestrogens.
• To support the thyroid and adrenals, try to eat foods rich in selenium, zinc, and ashwagandha.
• You should use bioidentical hormone therapy only after discussing it with your doctor (especially if you are female and over 40).

6. Consider Fertility-Focused Therapies

Fertility clinics now give patients the option of using mitochondrial therapy to improve chances of successful embryos.

• Injecting healthy mitochondria from donor cells to eggs is an experimental procedure but is believed to be promising.
• Giving high levels of IV antioxidants (such as glutathione or vitamin C) can help your cells clean their own waste and keep the mitochondria functioning well.
• Learning Acupuncture increases blood supply to the ovaries and uterus, lowers stress, and might improve function of mitochondria.

Talking about these therapies with a reproductive endocrinologist is always a good idea.

7. Track and Optimize Your Cellular Health

It is possible to observe certain indicators that let you know about mitochondrial and cellular health:

• AMH (Anti-Müllerian Hormone) gives information about the amount of eggs a woman has.
• Decreased levels of FSH might mean there is mitochondrial dysfunction.
• You can get a mitochondrial DNA copy number test done at specialized labs to directly look at mitochondrial health
• Oxidative stress is detected with the 8-OHdG substance found in urine

Checking these can assist in finding the best fertility plan for you and seeing how far you have come.

Successful Real Examples

Many women who dealt with infertility have finally found success after treating their mitochondria. An example is a 38-year-old patient who tried many IVF treatments, and after beginning to use a mitochondrial health diet and taking supplements as well as practicing yoga weekly, her embryo quality improved and she became pregnant successfully. Besides boosting her chances of having children, the adjustments in her lifestyle cleared up her mental fog and regulated her hormones too.

You may also like: Top Fertility Treatments: Which One is Right for You?

Final Thoughts

Understanding how to improve mitochondrial health can be a game-changer in your fertility journey. Whether you're trying to conceive naturally or through assisted reproductive technology, optimizing mitochondrial function helps improve egg quality, support embryo development, and boost your chances of a healthy pregnancy.

This content was created by AI