The 10 Foods I'd Prioritise in the 90 Days Before IVF
- Jen Walpole
- 2 days ago
- 3 min read
If you're preparing for IVF, it's completely understandable to want to do everything you can to support your body.
Whilst there's no single food that can guarantee success, the three months before treatment are a really important window. Both egg and sperm cells develop over approximately 90 days, meaning the nutrition and lifestyle choices you make during this time can influence the environment in which they mature.
As a BANT Registered Fertility Nutritionist with over eight years of clinical experience, these are the 10 foods I encourage many of my IVF clients to include regularly in the lead-up to treatment.
1. Dark green leafy vegetables
Think spinach, kale, rocket and Swiss chard.
These vegetables are rich in folate, vitamin K, magnesium and a wide range of antioxidants that support methylation, hormone balance and healthy cell division. I encourage aiming for two portions each day, whether that's added to smoothies, salads or cooked meals.
2. Berries
Blueberries, raspberries, strawberries and blackberries are packed with vitamin C and anthocyanins, powerful antioxidants that help protect both egg and sperm cells from oxidative stress.
They're an easy addition to breakfasts, snacks or desserts and can be just as nutritious when bought frozen. Consider Pack’d - you can save 25% using my code JEN25 (on orders over £40) - Shop Pack'd with 25% off
3. Oily fish
Salmon, sardines, anchovies, herring, trout and mackerel provide omega-3 fatty acids, which play an important role in supporting healthy inflammation levels, hormone production and reproductive health.
Aim for 2-3 portions each week, choosing sustainably sourced options where possible.
4. Raw nuts
Nuts are a fantastic source of healthy fats, vitamin E and minerals that support both female and male fertility.
A small handful each day makes an easy snack and can also help support the health of the endometrium lining.
5. Mixed seeds
Pumpkin, sunflower, chia, flax and sesame seeds provide fibre, zinc, selenium, magnesium and healthy fats, all nutrients involved in hormone production and overall reproductive health.
Sprinkle them over porridge, yoghurt or salads to easily increase your intake.
6. Red meat
Lean red meat provides highly bioavailable iron alongside zinc and B vitamins.
Optimising iron stores before pregnancy is incredibly important, particularly if you've experienced heavy periods or have previously been told your ferritin levels are low.
Quality matters, so where possible choose grass-fed or higher-welfare options. I buy from Edenmoor - save 10% using code WALPOLE10 (min order £40, one use per customer)
7. Broccoli sprouts
These tiny sprouts are one of the richest dietary sources of sulforaphane, a plant compound that supports healthy detoxification pathways and oestrogen metabolism.
They're easy to add to sandwiches, salads, soups or grain bowls for an extra nutritional boost.
8. Bone broth
Bone broth provides amino acids including glycine, proline and glutamine, which support gut health, connective tissue and the body's natural detoxification processes.
It can be enjoyed as a warming drink or used as the base for soups, stews and sauces.
I love Freja - save 10% using code JENWALPOLE10 (one use per customer)
9. Kefir and fermented yoghurt
A healthy gut microbiome plays an important role in overall health, and we're also learning more about the importance of the reproductive microbiome in fertility.
Fermented dairy products such as kefir and live yoghurt provide beneficial bacteria that can help support microbial diversity.
If you don't tolerate dairy, there are dairy-free fermented alternatives available too.
10. Eggs
Eggs are one of my favourite fertility foods.
They're rich in choline, vitamin A, B vitamins, selenium and complete protein, all nutrients involved in supporting egg quality and early pregnancy.
They're also incredibly versatile, making them an easy addition to breakfasts, lunches or quick evening meals.
Remember...
When it comes to fertility nutrition, there isn't one magic food that will improve IVF outcomes overnight.
Instead, it's the overall dietary pattern that matters. Consistently nourishing your body with nutrient-dense foods provides the vitamins, minerals, healthy fats and antioxidants needed to support healthy eggs, sperm, hormones, implantation and ultimately pregnancy.
If you're preparing for IVF and would like personalised support, working with a fertility nutritionist can help you identify where your nutrition can be optimised based on your individual history, blood results and treatment plan.
Comments