Nutrition Fundamentals for IVF
- Mediterranean diet pattern shows best fertility outcomes in research
- Focus on protein, healthy fats, and colorful vegetables
- Stay well hydrated—especially during ovarian stimulation
- No single "superfood" will make or break your cycle
- Start optimizing nutrition 2-3 months before your cycle
While no diet can guarantee IVF success, research consistently shows that nutrition can support egg quality, hormone balance, and overall reproductive health. The foods you eat provide the building blocks for eggs, sperm, and the uterine environment where implantation occurs.
The good news? You don't need to follow a complicated or restrictive plan. The Mediterranean diet pattern—rich in vegetables, healthy fats, lean proteins, and whole grains—consistently shows the best fertility outcomes in scientific studies. This eating pattern is sustainable, delicious, and good for your overall health regardless of whether you're trying to conceive.
The Science: Why Nutrition Matters for IVF
Research has identified several ways that nutrition influences fertility:
Egg Quality
Eggs take about 90 days to mature before ovulation. During this time, they're particularly sensitive to oxidative stress and cellular damage. Antioxidant-rich foods help protect eggs from this damage. The mitochondria (energy producers) in eggs need specific nutrients like CoQ10, B vitamins, and omega-3 fatty acids to function optimally.
Hormone Balance
Hormones are made from the foods you eat—particularly fats and cholesterol. Blood sugar stability affects insulin levels, which in turn influence sex hormones. Fiber helps eliminate excess estrogen from the body. Thyroid function, crucial for fertility, depends on adequate iodine, selenium, and zinc.
Uterine Environment
The uterine lining (endometrium) needs good blood flow and proper thickness for implantation. Adequate protein intake supports tissue building. Iron prevents anemia, which can affect blood quality reaching the uterus. Vitamin E and other nutrients support healthy blood vessel function.
Inflammation
Chronic inflammation can negatively impact every stage of fertility—from egg quality to implantation. The foods you eat can either promote or reduce inflammation. Anti-inflammatory diets have been associated with better IVF outcomes in multiple studies.
Foods to Emphasize
âś… Fertility-Supportive Foods
- Leafy greens: Spinach, kale, Swiss chard (folate, iron)
- Fatty fish: Salmon, sardines, mackerel (omega-3s)
- Eggs: Whole eggs including yolks (protein, choline, vitamin D)
- Berries: Blueberries, strawberries, raspberries (antioxidants)
- Avocados: (healthy monounsaturated fats, folate)
- Nuts and seeds: Walnuts, almonds, pumpkin seeds (zinc, selenium)
- Extra virgin olive oil: (anti-inflammatory fats)
- Legumes: Lentils, chickpeas, black beans (fiber, plant protein)
- Whole grains: Quinoa, brown rice, oats (fiber, B vitamins)
- Colorful vegetables: Bell peppers, tomatoes, carrots (antioxidants)
❌ Foods to Limit or Avoid
- Alcohol: Eliminate completely during treatment
- High-mercury fish: Shark, swordfish, king mackerel, tilefish
- Trans fats: Fried foods, some baked goods, margarine
- Excessive sugar: Sodas, candy, pastries
- Highly processed foods: Fast food, packaged snacks
- Excessive caffeine: Limit to under 200mg/day (one small coffee)
- Raw/undercooked meat: Especially during the two-week wait
- Unpasteurized dairy: Soft cheeses, raw milk
- Excessive soy: May affect estrogen levels
- Artificial sweeteners: Some studies suggest negative effects
The Mediterranean Diet Approach
The Mediterranean diet has been studied extensively for fertility, with multiple research papers showing improved IVF outcomes for those who follow this eating pattern. Key principles include:
- Abundant plant foods: Vegetables, fruits, whole grains, legumes, nuts
- Olive oil as primary fat: Replace butter and other oils with extra virgin olive oil
- Fish twice weekly: Especially fatty fish rich in omega-3s
- Moderate poultry and eggs: Good sources of lean protein
- Limited red meat: A few times per month rather than daily
- Herbs and spices: Flavor food without excessive salt
- Wine in moderation: Skip this during IVF—eliminate alcohol entirely
đź“Š Research Highlight
A 2018 study in Human Reproduction found that women who followed a Mediterranean diet pattern before IVF had a 40% higher likelihood of achieving clinical pregnancy compared to those with less healthy eating patterns. Another study showed the Mediterranean diet improved embryo quality in both partners.
Phase-Specific Nutrition
Before Your Cycle (2-3 Months Prior)
This is your foundation-building phase. Egg development takes about 90 days, so changes you make now will affect the eggs retrieved in your upcoming cycle.
- Focus on antioxidant-rich foods
- Ensure adequate protein intake (about 60-80g daily)
- Take a high-quality prenatal vitamin with methylfolate
- Consider supplements like CoQ10, vitamin D, and omega-3s (discuss with your doctor)
- Work on achieving a healthy weight if needed
- Reduce or eliminate alcohol
During Ovarian Stimulation
As your ovaries respond to medications, your nutritional needs shift. This phase requires special attention to hydration and protein.
- Hydrate aggressively: Aim for 2-3 liters of water daily
- Increase protein: 60-80g or more daily helps prevent OHSS
- Add electrolytes: Coconut water, bone broth, electrolyte drinks
- Eat smaller, more frequent meals: Bloating makes large meals uncomfortable
- Avoid bloat-triggers: Carbonated drinks, beans, cruciferous vegetables
- Include salty foods: Helps with fluid balance
đź’ˇ The OHSS Prevention Diet
During stimulation, high-protein foods (aim for 60-80g daily) and salty foods can help prevent the fluid shifts associated with OHSS. Focus on eggs, chicken, fish, Greek yogurt, cottage cheese, and don't be shy with the salt. Some clinics specifically recommend high-sodium V8 juice or bone broth.
After Egg Retrieval
Your body needs to recover from the procedure while potentially preparing for transfer.
- Continue high protein and hydration
- Eat comfort foods that are easy to digest
- Avoid heavy, greasy meals that might cause nausea
- Warm foods may feel more soothing than cold
- Light walking can help with bloating, but avoid strenuous exercise
After Embryo Transfer (Two-Week Wait)
During the two-week wait, your eating should support potential implantation while treating your body as if you're pregnant.
- Continue balanced Mediterranean-style eating
- Maintain good hydration
- Avoid alcohol completely
- Limit caffeine to less than 200mg daily
- Avoid raw fish, sushi, and high-mercury fish
- Skip unpasteurized cheeses and deli meats
- Avoid foods that could cause food poisoning
Sample Day of Fertility-Supportive Eating
Breakfast: Two eggs scrambled with spinach and tomatoes, cooked in olive oil. Slice of whole grain toast with avocado. Small handful of berries.
Morning Snack: Greek yogurt with walnuts and a drizzle of honey.
Lunch: Large salad with mixed greens, grilled chicken or salmon, chickpeas, cucumber, olives, feta cheese, and olive oil dressing. Piece of fruit.
Afternoon Snack: Hummus with carrot and celery sticks. Small handful of almonds.
Dinner: Baked salmon with roasted vegetables (sweet potato, zucchini, bell peppers) drizzled with olive oil. Side of quinoa.
Evening (if needed): Small portion of dark chocolate (70%+) or chamomile tea.
Supplements for IVF
While food should be your primary source of nutrients, certain supplements are commonly recommended. Always discuss supplements with your fertility doctor before starting them.
Generally Recommended
- Prenatal vitamin with methylfolate: Start at least 3 months before; folate prevents neural tube defects and supports DNA synthesis
- Vitamin D: Most people are deficient; supports hormone balance and implantation (test your levels first)
- Omega-3 fatty acids: If you're not eating fatty fish regularly; supports egg quality and reduces inflammation
- CoQ10: 200-600mg daily; supports mitochondrial function in eggs (especially valuable for women over 35)
May Be Recommended
- DHEA: For diminished ovarian reserve (only under doctor supervision)
- Melatonin: 3mg at bedtime during stimulation; antioxidant that may improve egg quality
- Vitamin E: Antioxidant that may improve endometrial thickness
- Myo-inositol: Particularly for PCOS patients; improves insulin sensitivity
⚠️ Important Supplement Cautions
More is not always better with supplements. Some can interact with medications or have negative effects at high doses. Don't start DHEA without blood testing. Avoid supplements with proprietary blends where you can't see exact doses. Tell your fertility clinic about everything you're taking.
Caffeine and Alcohol
Caffeine
The research on caffeine and fertility is mixed, but most experts recommend limiting intake to under 200mg daily (about one 8oz cup of regular coffee). During IVF, you may want to be even more conservative. Remember that caffeine is found in tea, chocolate, some sodas, and energy drinks—not just coffee.
Alcohol
The safest approach is to eliminate alcohol entirely during your IVF cycle. Studies have shown that even moderate drinking can reduce IVF success rates. Alcohol can affect hormone levels, egg quality, and potentially interfere with early embryo development. If you've been drinking regularly, consider stopping at least a month before your cycle starts.
Weight and IVF
Body weight can affect fertility and IVF outcomes. Both underweight and overweight/obese patients may face challenges:
- Underweight (BMI under 18.5): May have irregular ovulation, lower egg quality, and thinner uterine lining
- Overweight/Obese (BMI over 25-30): May need higher medication doses, have lower egg quality, and face increased pregnancy risks
If you have time before your cycle, working toward a healthy weight can improve outcomes. However, drastic dieting right before IVF isn't recommended—it can be stressful and potentially counterproductive. Focus on eating well rather than extreme restriction.
Common Questions
Should I eat pineapple core?
This is a popular fertility myth. Pineapple core contains bromelain, an enzyme with mild anti-inflammatory properties. While it won't hurt (unless you have a pineapple allergy), there's no scientific evidence that eating pineapple improves implantation. If you enjoy it, go ahead—just don't expect miracles.
Is organic food necessary?
Eating organic isn't essential for IVF success. If budget allows, prioritize organic for the "Dirty Dozen" (produce with highest pesticide residues like strawberries, spinach, apples) and don't stress about the rest. Thoroughly washing all produce is more important than organic status.
Should I avoid gluten or dairy?
Unless you have celiac disease, a dairy allergy, or a diagnosed intolerance, there's no evidence that eliminating these foods improves fertility. If you suspect sensitivities, work with your doctor or a dietitian rather than self-diagnosing.
The Bottom Line
Nutrition supports your IVF cycle, but it's one piece of a complex puzzle. Don't stress about perfection—stress itself can negatively impact fertility. Aim to eat well most of the time, stay hydrated, take your supplements as recommended, and give yourself grace for occasional treats or off-days.
The best diet is one you can actually follow. If the Mediterranean approach feels overwhelming, start with small changes: add more vegetables, switch to olive oil, eat fish twice a week. Small improvements add up over time and create sustainable habits that will serve you well during treatment and beyond. 🥗