Lifestyle Prep: Diet, Nutrition & Supplements
- May 23
- 5 min read
Updated: Jul 28
One of the first things you discover when you’re preparing for IVF is that everyone suddenly has an opinion about your diet.
Eat more fats.
Eat less fats.
Eat pineapple core.
Don’t eat pineapple core.
Cut carbs.
Eat carbs.
Go gluten-free.
Go dairy-free.
Eat like an Olympian.
Eat like a monk.
By day three you’re looking at your fridge thinking, “I should have done a degree in nutrition before trying to have a baby.”
So let’s take a breath.
You don’t have to become a nutrition influencer to prepare for IVF. You don’t have to overhaul your entire life. And you definitely don’t need to fear every food group.
Lifestyle prep isn’t about being perfect. It’s about supporting your body in the months leading up to treatment so you feel stronger, calmer, more balanced - physically and mentally. And so you don’t blame your failure on that extra chocolate bar you had!
Food That Supports You - Not Food That Stresses You Out
You’ve probably heard the phrase “Mediterranean diet” a million times. It’s thrown around constantly, sometimes without explanation. But it’s recommended for fertility for a reason: it’s balanced, nutritious, anti-inflammatory, and not extreme.
Think of it more as a style of eating than a strict plan:
More colourful veg, more fruit, more healthy fats, more whole grains, more fish, more beans and nuts, more olive oil.
And less processed stuff, less sugar overload.
It’s all about steady blood sugar, reducing inflammation, balancing hormones, and giving your cells the nutrients they need to do their job - including the cells that make eggs.
This is the kind of eating that supports your energy, mood, digestion, sleep, skin, hormones, and the feeling that your body is “on your side.”
The One Thing Nobody Tells You About Diet Before IVF
Your diet doesn’t have to be perfect to be effective.
You are allowed the occasional dessert or pizza. Restricting too hard often causes more stress — and stress is the real enemy.
And if you crave something for so long because you are denying yourself of it, you are only likely to go on a big binge and that’s worse than just having a bit of what you crave once in a while.
Protein: The Quiet Hero of Fertility Nutrition
You’ll hear a lot about protein in the fertility world, and understandably so. Protein helps stabilise blood sugar, supports hormone production, and keeps you fuller so you’re not grazing like an anxious squirrel.
But there’s something more important: You need protein to build good-quality eggs. Eggs are cells. Cells are made from amino acids. A steady supply of protein gives your body the building blocks it needs.
It doesn’t have to be complicated: Chicken, fish, tofu, beans, lentils, eggs, Greek yogurt, cottage cheese, lean meats, even protein powders if that’s easier for you (although, make sure it’s organic and check the ingredients on the back of the packet - I have one with no added extras).
Healthy Fats: The Hormone Helpers
Oestrogen and progesterone are made from fat. Your reproductive system needs it - so don’t fear it.
Think good fats - avocados, nuts, seeds, olive oil, salmon, full-fat Greek yogurt, tahini, nut butter.
These fats help:
Regulate hormones
Support egg quality
Reduce inflammation
Improve embryo development
And they make meals taste better, which absolutely counts.
Supplements - The Evidence-Based Ones (Not the 37 You Saw on Instagram)
The supplement world is chaos. Everyone claims their pill will “supercharge egg quality,” and before you know it you’re holding £200 worth of capsules wondering if you’ve joined a cult. And believe me I have been there.
There are a handful of supplements with genuine evidence or clinical support in the fertility world.
Prenatal vitamin – covering folate, B vitamins, and key minerals (make sure you gave one with the methyl version which is the natural form)
Vitamin D – almost every fertility patient is low; correcting it supports hormones, immunity, implantation and egg quality(1).
Omega-3 – supports hormone balance, reduces inflammation, and can support embryo development(2).
CoQ10 (particularly Ubiquinol) – one of the most evidence-backed supplements for egg quality, especially for women over 30(3).
Inositol – brilliant if you have PCOS or irregular cycles, helps insulin sensitivity and egg quality(4).
Probiotics – gut health influences hormones and immunity; a good probiotic can help digestion, inflammation and nutrient absorption.
Everything else - vitamin E, C, NAC, NAD, melatonin, acai - can be taken as extras under the guidance of a doctor. I did take some of these but I checked with a doctor first (for info I also took NAD+, NAC, Vitamin E, Vitamin C, acai berry, glutathione).
Caffeine, Alcohol & Sugar - Let’s Be Realistic
Caffeine: Two coffees a day is safe for fertility. You don’t need to go cold turkey unless you want to (or unless caffeine makes you anxious – it does with me).
Alcohol: Light, occasional drinking before stims is generally fine. Once stimming starts, most women choose to stop. Not because a glass will ruin anything - but because emotionally, it often feels better to be cautious. And you don’t want to blame failure on that glass of wine you had the night before egg collection.
Sugar: Blood sugar spikes can worsen hormone swings, mood dips, and inflammation. So cut it out as much as you can. I moved over to dark chocolate when doing IVF.
Hydration - Boring But Shockingly Important
Your ovaries are about to do a lot of work. Your follicles grow in fluid. Your blood volume increases during stimulation. Good hydration helps your body respond better and reduces bloating and headaches.
Aim for steady hydration, not obsessive hydration - no need to live with a water bottle glued to your hand.
The Emotional Side of Lifestyle Changes
Making changes to your diet and routine can bring up emotions you didn’t expect - guilt, pressure, resentment, even anxiety.
You might suddenly panic every time you eat something “not fertility-friendly,” as if one slice of cake is going to sabotage your cycle.
One meal will not make or break your IVF.
One treat won’t undo months of preparation.
One imperfect day means nothing in the big picture.
Preparing for IVF is about creating a supportive environment, not a punishing one.
You’re not trying to be perfect. You’re trying to feel confident, supported, and strong in your body. Do what feels good for you.
The Real Goal of Lifestyle Prep
The real goal is to walk into your IVF cycle feeling like you’ve done what you can - calmly, kindly, realistically - without sacrificing your sanity.
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