You've decided to pursue IVF. Now what? The internet is flooded with advice about supplements, diets, and lifestyle changes that supposedly boost fertility. Some of it is backed by solid science. Much of it isn't.
This guide cuts through the noise. We'll cover what actually works, what might help, and what's probably a waste of money — all based on the best available research. Whether you have 3 months to prepare or 3 weeks, you'll know exactly how to spend your time and energy.
⏰ The 90-Day Window
Eggs take approximately 90 days to mature from dormant follicles to ovulation-ready. Sperm production (spermatogenesis) takes 72-74 days. This means lifestyle changes made today affect egg and sperm quality 2-3 months from now. Start preparing as early as possible.
Evidence-Based Supplements
Not all supplements are created equal. Here's what the research actually shows:
For Women
CoQ10 (Coenzyme Q10)
Strong EvidenceCoQ10 supports mitochondrial function — the energy powerhouses that eggs need to divide properly. As we age, CoQ10 levels decline, and supplementation may partially compensate.
A meta-analysis found that women taking CoQ10 had an 89.9% live birth rate compared to controls. Multiple studies show improved egg quality and embryo development, particularly in women over 35.
Vitamin D
Strong EvidenceVitamin D deficiency is common and associated with lower IVF success. Women with adequate vitamin D levels (≥30 ng/mL) are approximately 4 times more likely to conceive via IVF than those who are deficient.
Get your levels tested. If deficient, supplement to reach at least 30 ng/mL, ideally 40-60 ng/mL.
DHEA
Moderate Evidence — Specific UseDHEA may benefit women with diminished ovarian reserve (DOR) by improving egg quantity and quality. Studies show it can potentially double pregnancy rates in DOR patients.
Important: DHEA is a hormone and should only be used under medical supervision. It's not appropriate for women with normal ovarian reserve or PCOS.
Myo-Inositol
Strong Evidence — For PCOSFor women with PCOS, myo-inositol improves insulin sensitivity, promotes ovulation, and enhances oocyte quality. Studies show improved fertilization rates and embryo quality.
If you don't have PCOS, the benefit is less clear, though some clinics recommend it broadly.
Folate/Folic Acid
Strong EvidenceEssential for preventing neural tube defects and supporting early embryo development. All women trying to conceive should take folate. Methylfolate may be better absorbed than synthetic folic acid, especially for women with MTHFR variants.
Omega-3 Fatty Acids
Moderate EvidenceOmega-3s support hormone production and may improve egg quality. Some studies show benefits for embryo morphology and implantation, though evidence is still emerging.
⚠️ Supplements to Approach Cautiously
- High-dose antioxidants: Some evidence they may actually reduce IVF success in certain contexts
- Herbal fertility supplements: Often untested, may interact with medications
- Royal jelly, bee pollen: Limited evidence, allergy risk
- Vitex (chasteberry): May interfere with IVF medications
Always tell your fertility doctor about all supplements you're taking.
For Men
Male factor contributes to about 40-50% of infertility cases. Men should also prepare:
Male Supplement Stack
Moderate EvidenceSeveral supplements show promise for improving sperm parameters:
- CoQ10: 200-400mg daily — improves motility and count
- Zinc: 25-50mg daily — essential for sperm production
- Selenium: 100-200μg daily — supports sperm formation
- L-Carnitine: 1,000-2,000mg daily — improves motility
- Vitamin C & E: Antioxidant protection for sperm DNA
- Folate: 400-800mcg daily — reduces DNA fragmentation
Start 90 days before IVF to allow full sperm cycle turnover.
Diet and Nutrition
What you eat matters — and the evidence increasingly points to specific dietary patterns.
The Mediterranean Diet: Best Evidence
The Mediterranean diet has the strongest research support for fertility. A study of women undergoing IVF in Athens found that those with the highest adherence to a Mediterranean diet had significantly higher clinical pregnancy and live birth rates.
Mediterranean Diet Principles
- Abundant: Vegetables, fruits, whole grains, legumes, nuts, olive oil
- Moderate: Fish, poultry, eggs, dairy (especially yogurt and cheese)
- Limited: Red meat, processed foods, added sugars
- Fats: Olive oil as primary fat source
- Herbs: Fresh herbs instead of salt for flavoring
Specific Dietary Recommendations
Protein: Aim for plant-based protein sources (beans, lentils, nuts) over red meat. One study found that replacing 5% of energy from animal protein with vegetable protein was associated with over 50% lower risk of ovulatory infertility.
Carbohydrates: Choose complex carbohydrates (whole grains, vegetables) over refined carbs. Avoid blood sugar spikes that can affect hormone levels.
Dairy: Interestingly, full-fat dairy may be better than low-fat for fertility. The Nurses' Health Study found that one or more servings of high-fat dairy per day was associated with 27% reduced risk of anovulatory infertility.
Antioxidant-Rich Foods: Berries, leafy greens, colorful vegetables — these provide antioxidants that protect eggs and sperm from oxidative damage.
What to Avoid
| Avoid/Limit | Why | Evidence |
|---|---|---|
| Trans fats | Associated with ovulatory infertility | Strong |
| High-glycemic foods | Spike insulin, affect hormone balance | Moderate |
| Excessive red meat | Associated with lower implantation rates | Moderate |
| Processed foods | Often contain harmful additives, trans fats | Moderate |
| Soy (excessive) | Phytoestrogens may affect hormones | Limited |
Alcohol, Caffeine, and Smoking
Alcohol
The safest approach is to avoid alcohol entirely during IVF preparation and treatment. Studies consistently show that alcohol consumption reduces IVF success rates. One study found that women who abstained from alcohol had approximately 2x the odds of pregnancy compared to moderate drinkers.
For men, alcohol reduces sperm quality — count, motility, and morphology all suffer. Both partners should minimize or eliminate alcohol during the preparation period.
Caffeine
Moderate caffeine consumption (200-300mg daily, equivalent to 1-2 cups of coffee) appears safe and doesn't significantly impact IVF outcomes. However, some studies suggest higher intake may reduce success rates.
💡 Caffeine Guidelines
- Limit to 200mg daily (about one 12-oz coffee)
- Remember that tea, soda, and chocolate also contain caffeine
- Consider switching to decaf during the two-week wait
Smoking
Smoking is one of the clearest negative factors for fertility. It damages eggs, accelerates ovarian aging, and reduces IVF success rates by up to 50%. Secondhand smoke also matters.
If you or your partner smoke, quitting is one of the most impactful things you can do. Even stopping 2-3 months before IVF helps, though longer is better.
Exercise and Physical Activity
Exercise is generally beneficial for fertility — but there's a sweet spot.
Recommended Activity
- Moderate exercise: 30 minutes most days (walking, swimming, cycling, yoga)
- Strength training: 2-3 times per week at moderate intensity
- Flexibility: Yoga, stretching — also helps with stress
What to Avoid
- High-intensity training: Very intense exercise may disrupt hormones, particularly for women with low body fat
- Extreme endurance exercise: Marathon training, ironman preparation can suppress ovulation
- During stimulation: Once IVF begins, reduce intensity significantly to prevent ovarian torsion as ovaries enlarge
If you're not currently exercising, start gradually. If you're an intense exerciser, consider moderating during IVF preparation.
Weight Management
Body weight affects IVF outcomes at both extremes.
Optimal BMI Range
The ideal BMI for IVF is 18.5-24.9 (normal range). Both underweight and overweight/obese women have reduced success rates.
- Underweight (BMI <18.5): May have irregular ovulation, thin uterine lining
- Overweight (BMI 25-29.9): Modestly reduced success rates
- Obese (BMI ≥30): Significantly reduced success; many clinics have BMI limits
Some UK clinics won't treat patients with BMI over 30. Many US clinics set limits at 40 or higher. This isn't discrimination — it's based on evidence showing dramatically lower success rates and higher complication risks.
If you need to lose weight, even a 5-10% reduction can meaningfully improve outcomes. But crash dieting right before IVF isn't recommended — gradual, sustainable weight loss is better.
Environmental Factors
Certain environmental exposures can affect egg and sperm quality.
Chemicals to Avoid
BPA (Bisphenol A)
Found in plastics, canned food linings, and thermal receipts. BPA is an endocrine disruptor linked to reduced egg quality and implantation failure. Avoid:
- Plastic containers with recycling codes 3 or 7
- Heating food in plastic
- Canned foods with epoxy linings
- Handling thermal receipts frequently
Phthalates
Found in fragranced products, soft plastics, and personal care products. Associated with reduced fertility in both sexes. Limit:
- Heavily fragranced products (use fragrance-free)
- Vinyl/PVC products
- Air fresheners
- Scented candles
Heat Exposure (Men)
Sperm production requires temperatures slightly below body temperature. Men should avoid:
- Hot tubs and saunas
- Laptop computers directly on lap
- Tight underwear (wear boxers)
- Prolonged cycling
- Extended hot baths
Stress Management
The relationship between stress and IVF success is complex. While high stress likely doesn't prevent pregnancy directly, it can lead to behaviors that reduce success (poor sleep, unhealthy eating, alcohol use) and significantly increases the emotional burden of treatment.
Evidence-Based Stress Reduction
- Mind-body programs: A Boston IVF study found women in a 10-week mind-body program had 52% pregnancy rates vs 20% in controls
- Acupuncture: Mixed evidence, but may help with relaxation and blood flow
- Yoga: Specifically fertility yoga or restorative yoga
- Meditation: Apps like Headspace, Calm, or fertility-specific apps like Mindful IVF
- Therapy: Cognitive behavioral therapy (CBT) has been shown to improve IVF outcomes
Sleep
Poor sleep affects hormone production and egg quality. Aim for:
- 7-9 hours per night
- Consistent sleep/wake times
- Dark, cool sleeping environment
- Limited screen time before bed
- Address sleep disorders (sleep apnea is associated with reduced fertility)
Your 90-Day Preparation Timeline
🗓️ 3 Months Before IVF
- Start CoQ10, vitamin D (after testing), folate
- Begin Mediterranean diet transition
- Quit smoking completely
- Eliminate or minimize alcohol
- Start moderate exercise routine
- Partner starts male supplements
🗓️ 2 Months Before IVF
- Continue all supplements
- Fine-tune diet (reduce processed foods, increase vegetables)
- Establish stress management routine (meditation, yoga)
- Optimize sleep schedule
- Reduce environmental toxin exposure
- Partner avoids heat exposure
🗓️ 1 Month Before IVF
- Continue all healthy habits
- Reduce exercise intensity if very active
- Focus on stress reduction
- Limit caffeine to 200mg daily
- Complete any needed dental work
- Ensure vaccinations are current
🗓️ During IVF Cycle
- Continue supplements unless doctor advises otherwise
- Light activity only (walking, gentle yoga)
- Prioritize rest and self-care
- Stay hydrated (important during stimulation)
- Follow all clinic instructions precisely
Ready to Start Your IVF Journey?
We can connect you with Colombian fertility clinics that take a comprehensive approach to preparation and treatment.
Get Free ConsultationWhat If You Don't Have 90 Days?
Not everyone has 3 months to prepare. If you're starting sooner:
1 Month Preparation
- Start CoQ10, vitamin D, and folate immediately
- Quit smoking and alcohol completely
- Clean up diet as much as possible
- Begin stress management practices
2 Weeks Preparation
- Take prenatal vitamins
- Avoid alcohol, limit caffeine
- Get good sleep
- Focus on what you can control — your mental state
Some preparation is better than none. Don't stress about not having enough time — stress itself is counterproductive.
The Bottom Line
The most impactful preparation factors, based on evidence strength:
- Quit smoking — biggest single modifiable factor
- Achieve healthy weight — if time allows
- Take CoQ10 and vitamin D — strong evidence for benefit
- Follow Mediterranean diet — well-supported by research
- Eliminate/limit alcohol — clear negative impact
- Manage stress — affects behavior and possibly biology
- Exercise moderately — beneficial but don't overdo it
You can't control everything about IVF, but optimizing the factors within your control gives you the best possible chance of success.
Read more: IVF Medications Guide | Male Fertility Guide | IVF Mental Health