If you’re preparing for IVF, you may be wondering what steps you can take to support your fertility and give yourself the best possible chance of success. The good news is that there’s a lot you can do to optimise your reproductive health—whether you conceive naturally or proceed with IVF.

IVF is not just about the treatment itself; it’s also about creating the best possible conditions for conception. Focusing on egg quality, hormone balance, and overall wellbeing in the months leading up to your cycle can make a significant difference.

Here’s how to prepare for IVF with practical nutrition and lifestyle strategies.

1. Prioritise Nutrient-Rich Foods for Egg Quality

Egg quality is a crucial factor in IVF success, and while you can’t change the number of eggs you have, you can influence their quality. It takes around three months for an egg to fully mature, so focusing on your diet in the lead-up to IVF is key.

Key nutrients to support egg quality:

• Antioxidants (found in berries, dark leafy greens, nuts, and seeds) help protect eggs from oxidative stress.
• Omega-3 fatty acids (found in oily fish like salmon, walnuts, and flaxseeds) support healthy cell membranes.
• CoQ10 (found in sardines, spinach, and sesame seeds) plays a role in mitochondrial function and energy production in eggs.
• Folate & B vitamins (found in dark leafy greens, eggs, and beans) support DNA replication and healthy cell division.

Action step: Aim to eat a colourful, whole-food diet with a variety of plant-based and protein-rich foods. Consider a high-quality prenatal supplement to fill any gaps.

2. Balance Your Blood Sugar to Support Hormones

Blood sugar imbalances can disrupt ovulation and hormone levels, which is particularly important to address before IVF. The goal is to keep blood sugar stable to support optimal fertility hormone production.

Tips for blood sugar balance:

• Eat protein, healthy fats, and fibre at every meal to slow the release of glucose into your bloodstream.
• Reduce refined carbs (white bread, pastries, sweets) and replace them with whole grains, vegetables, and legumes.
• Start your day with a protein-rich breakfast (e.g., eggs with avocado or a fertility-friendly smoothie).
• Manage stress—cortisol spikes can cause blood sugar fluctuations, impacting hormone balance.

Action step: Learn how to keep your blood sugar steady with Balancing Blood Sugar for Fertility, a deep dive into practical, fertility-focused strategies.

3. Reduce Exposure to Hormone Disruptors

Every day, we’re exposed to endocrine-disrupting chemicals (EDCs) in our food, water, and environment. These chemicals can interfere with hormone function, which is particularly relevant when preparing for IVF.

How to reduce exposure:

• Choose organic where possible, especially for animal products and the “Dirty Dozen” fruits and vegetables.
• Swap plastic food containers for glass or stainless steel to reduce BPA exposure.
• Use natural personal care products free from parabens, phthalates, and synthetic fragrances.
• Filter your drinking water with a high-quality water filter to reduce contaminants.

Action step: Start with one small swap this week—such as switching to a reusable stainless steel water bottle.

4. Support Gut & Liver Health for Detoxification

Your gut and liver play a key role in processing hormones and toxins, both of which can impact fertility. A sluggish detoxification system may contribute to hormonal imbalances.

Tips to support detoxification:

• Eat fibre-rich foods (vegetables, flaxseeds, beans) to support gut health and hormone elimination.
• Drink plenty of water to aid detoxification—try chia seed water for added fibre and hydration (here’s how to make it).
• Include cruciferous vegetables (broccoli, kale, cauliflower, cabbage) to support liver function.
• Avoid excessive alcohol and caffeine, which place extra strain on the liver.

Action step: Try adding a handful of leafy greens to your meals each day to support your liver.

5. Optimise Sleep & Manage Stress

Quality sleep and stress management are often overlooked but are critical for IVF preparation. Poor sleep and high stress levels can affect reproductive hormone balance and blood sugar regulation. Discover how your daily habits impact fertility in How Lifestyle Choices Affect Fertility, with expert tips to optimise your wellbeing.

Simple ways to improve sleep & reduce stress:

• Aim for 7-9 hours of high-quality sleep per night.
• Create a relaxing evening routine (e.g., herbal tea, reading, dim lights).
• Try gentle movement like yoga, walking, or breathwork.
• Prioritise stress management techniques such as meditation, journaling, or acupuncture.

Action step: Set a consistent bedtime and avoid screens at least one hour before sleep to improve melatonin production.

6. Consider Targeted Supplementation

While a fertility-friendly diet provides essential nutrients, targeted supplementation can further support egg quality, hormone balance, and overall reproductive health.

Some key supplements to consider before IVF include:

• Prenatal with folate (supports DNA synthesis and egg quality).
• Omega-3 DHA/EPA (supports cell membranes and reduces inflammation).
• CoQ10 (Ubiquinol) (supports mitochondrial function and egg energy production).
• Vitamin D (crucial for hormone regulation and immune function).

Action step: Get expert-backed supplement guidance inside Optimise IVF to support egg quality, hormone balance, and IVF success.

Preparing for IVF? Get Step-by-Step Guidance Inside Optimise IVF

If you’re preparing for IVF, you deserve clear, expert-backed nutrition and lifestyle guidance to feel confident every step of the way.

Inside Optimise IVF, you’ll get:

• Step-by-step nutrition guidance for every IVF stage.
• Exclusive recipes nutritionally designed for IVF.
• Meal plans tailored to each phase of IVF, including meal prep schedules.
• Supplement guidance to support egg and sperm quality and hormone balance.
• Practical lifestyle strategies to reduce stress and support overall wellbeing.

Give yourself the best possible chance of success—start preparing today.

Join Optimise IVF now and feel empowered on your IVF journey.

Final Thoughts

Whether you conceive naturally or proceed with IVF, these nutrition and lifestyle strategies will help you create the best possible foundation for a healthy pregnancy. The key is to start making small, sustainable changes now—your future self will thank you.

Have questions about preparing for IVF? Let me know in the comments below!