How to Optimise Your Diet for IVF Success: A UK Fertility Dietitian’s Guide
When you are preparing for a cycle of In-Vitro Fertilisation (IVF) or Intraceutical Cytoplasmic Sperm Injection (ICSI), the volume of conflicting advice online can feel completely overwhelming. From restrictive wellness trends to "miracle" foods that promise conception, knowing what to eat can feel like a minefield.
As a UK Registered Dietitian who specialises in fertility, I work virtually with individuals and couples across the country to cut through the noise with science-backed information. The truth is that while nutrition cannot guarantee a fix for every issue, there are evidence-based dietary changes that can significantly shift the dial on egg quality, sperm health, uterine lining receptivity and lots of other parameters that are important for the IVF process.
A single egg takes roughly 90 days to mature before its ovulated, so the three months leading up to your embryo transfer or egg collection are an opportunity. Here is how you can scientifically optimise your IVF diet from the comfort of your own home.
📌 Want to learn more about egg health specifically? Download my free 90-Day Egg Quality Prep Plan to start building your nutritional foundations today.
1. Focus on a Mediterranean Dietary Pattern
Rather than turning to restrictive fad diets that cause unnecessary stress, the strongest clinical evidence points toward an overall Mediterranean-style dietary pattern for IVF success. Studies show that women adhering to a Mediterranean diet when undergoing IVF have an increased probability of pregnancy, higher embryo yield and an increased number of fertilised oocytes (eggs)¹.
Conversely, a typical nutrient-poor, calorie-rich "Western diet" can be pro-inflammatory and promote insulin resistance and oxidative stress, which can all actively impair egg maturation.
What to add: Fill your plate with a wide variety of colorful fruits and vegetables to maximize antioxidant intake, alongside whole grains (oats, quinoa, brown rice), legumes, nuts, seeds and extra virgin olive oil.
Fibre: Aim for the UK guideline of 30g of fibre per day. Research reveals that diets high in fibre (over 21g/day) are linked to a higher chance of pregnancy, whereas low-fibre intakes (under 16g/day) may reduce the chances.
2. Prioritise Egg and Sperm Quality (It Takes Two)
In the UK, around 1 in 7 heterosexual couples experience fertility challenges. While women often carry the emotional burden of fertility treatment, the clinical data shows that: 35% of cases involve only women, 20% involve both partners and 30% involve male-factor issues alone. Sperm takes roughly 74 days to regenerate, making pre-IVF nutrition just as important for your partner to optimise embryo quality.
Oxidative stress in the reproductive tract may damages the delicate structures of both eggs and sperm, which could compromise blastocyst formation. To counteract this, prioritise your cellular defenses with:
Zinc & Selenium: Zinc plays an essential role in cell division and fertilisation². Selenium can help protect the follicular fluid surrounding your developing eggs³. Prioritising seafood, eggs, lean poultry and 1–2 Brazil nuts daily will help you hit your targets.
Coenzyme Q10 (CoQ10): Reserach studies have shown CoQ10 may increase clinical pregnancy rate in people undergoing ART⁴, improve ovarian response to stimulation and improve embryo quality parameters in young women with poor ovarian reserve⁵.
3. Navigate the Supplement Minefield Safely
While the NHS universally recommends a 400mcg folic acid and 10mcg Vitamin D supplements for pre-conception, a one-size-fits-all approach may not work for each couple going through IVF.
Depending on your medical history, such as managing Polyendocrine metabolic ovarian syndrome (PMOS; previously polycystic ovary syndrome (PCOS)), endometriosis, or thyroid health, your supplement requirements will vary significantly. Always consult a qualified specialist before introducing higher-dose protocols.
4. Correct Deficiencies
Data from the UK National Diet and Nutrition Survey (NDNS) highlights a stark reality: over 80% of childbearing-age women had blood folate levels below the threshold needed to protect against neural tube defects and high rates of deficiency were also found for iron, vitamin D, and iodine.
Folate vs. Folic Acid: UK public health guidance universally recommends a 400mcg folic acid supplement 3 months prior to conception and through the first 12 weeks of pregnancy. Supplementation should be paired with folate-rich foods like raw spinach, broccoli, asparagus, and avocado⁶.
Iron Optimization: Iron adequacy supports reproductive health, but non-haem iron (from plant foods like tofu and beans) can be tricky to absorb. Maximize your iron absorption by pairing your meals with Vitamin C (citrus fruits, peppers, broccoli) and keeping your tea and coffee strictly a few hours away from meal times because polyphenols inhibit iron uptake.
Iodine Status: Iodine is important for maternal thyroid function. You can build up your stores by eating plenty of white fish (cod, haddock) and dairy.
The Benefits of Working with a Virtual Fertility Dietitian
Navigating an IVF cycle is an emotionally and physically demanding process. While generic advice can be helpful, your biology, lifestyle and medical history are unique.
If you are preparing for an upcoming IVF cycle, freezing your eggs or trying to conceive naturally, I offer expert, clinical-level care that’s tailored to your exact needs. Consultations are all conducted virtually so you don’t have the stress of travelling to more appointments. I can review your latest NHS or private clinic blood test results, map out a highly tailored protocol and provide ongoing accountability right from your smartphone or desktop.
Looking for Tailored Support?
Book a Virtual Fertility Consultation Today to discuss your goals and discover how evidence-based nutrition can support your fertility journey.
References:
Sun H, Lin Y, Lin D, Zou C, Zou X, Fu L, et al. Mediterranean diet improves embryo yield in IVF:A prospective cohort study. Reprod Biol Endocrinol [Internet]. 2019 Sep 2 [cited 2026 Oct 2];17(1):1–7.
Garner TB, Hester JM, Carothers A, Diaz FJ. Role of zinc in female reproduction. Biol Reprod [Internet]. 2021 May 1 [cited 2026 Oct 6];104(5):976–94.
Lima LG, Santos AAM Dos, Gueiber TD, Gomes RZ, Martins CM, Chaikoski AC. Relation between Selenium and Female Fertility: A Systematic Review. Rev Bras Ginecol Obstet [Internet]. 2022 Jul 1 [cited 2026 Oct 11];44(7):701–9.
Florou P, Anagnostis P, Theocharis P, Chourdakis M, Goulis DG. Does coenzyme Q 10 supplementation improve fertility outcomes in women undergoing assisted reproductive technology procedures? A systematic review and meta-analysis of randomized-controlled trials. J Assist Reprod Genet [Internet]. 2020 Oct 1 [cited 2026 Sept 13];37(10):2377–87.
Xu Y, Nisenblat V, Lu C, Li R, Qiao J, Zhen X, et al. Pretreatment with coenzyme Q10 improves ovarian response and embryo quality in low-prognosis young women with decreased ovarian reserve: a randomized controlled trial. Reprod Biol Endocrinol [Internet]. 2018 Mar 27 [cited 2026 Sept 17];16(1).
Cueto HT, Jacobsen BH, Laursen ASD, Riis AH, Hatch EE, Wise LA, et al. Dietary folate intake and fecundability in two preconception cohorts. Hum Reprod [Internet]. 2022 Apr 1 [cited 2026 Sept 17];37(4):828–3
