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If you’re preparing for IVF — whether it’s your first round or your fourth — you’ve probably already learned more about your reproductive system than you ever expected to.
But here’s what most IVF prep guides don’t tell you: the medical procedure is only part of the equation. What happens in your body in the 90 days before your retrieval has a direct impact on egg quality, hormone signaling, and how well your uterine lining responds to transfer.
This guide walks through what IVF actually involves, when it’s used, and — most importantly — exactly how to prepare your body to give each retrieval the best possible chance of success.
When conception occurs naturally, a sperm fertilizes an egg inside a woman’s body. If the fertilized egg attaches successfully to the lining of the womb and continues to grow, a baby is born about 9 months later. This process is called natural or unassisted conception.
When natural conception doesn’t occur, for whatever reason, In Vitro Fertilization is an option that can be used. In Vitro Fertilization is an assisted reproductive technology (ART) technique commonly referred to as IVF.
IVF is the process of fertilization by manually combining an egg and sperm in a laboratory dish, and then transferring the resulting embryo back into the uterus.
IVF is used as a treatment when either fertility issues are present, or a woman or couple is unable to conceive naturally for a number of other reasons. IVF is generally used after a less invasive method has been tried (like intrauterine insemination). IVF is sometimes offered as a primary treatment for infertility in women over age 40, as well as in the following cases:
Fallopian tube damage or blockage makes it difficult for an egg to be fertilized or for an embryo to travel to the uterus.
If ovulation is infrequent or absent, fewer eggs are available for fertilization.
Premature ovarian failure is the loss of normal ovarian function before age 40. If your ovaries fail, they don’t produce normal amounts of the hormone estrogen or have eggs to release regularly.
Endometriosis occurs when the uterine tissue implants and grows outside of the uterus – often affecting the function of the ovaries, uterus and fallopian tubes.
Fibroids are benign tumors in the wall of the uterus and are common in women in their 30s and 40s. Fibroids can interfere with implantation of the fertilized egg.
Your partner’s semen analysis, one of the first steps in the medical assessment of infertility, may show below-average sperm concentration, weak movement (motility) of sperm, or abnormalities in sperm size and shape (morphology). IVF can overcome some of these problems because preparing sperm for the procedure helps separate highly motile, normal sperm from those of lower quality.
For more information on what factors affect male fertility, check out this blog post.
If you or your partner is at risk of passing on a genetic disorder to your child, you may be candidates for preimplantation genetic diagnosis – a procedure that involves IVF. After the eggs are harvested and fertilized, they’re screened for certain genetic problems, although not all genetic problems can be found. Embryos that don’t contain identified problems can be transferred to the uterus.
If you’re about to start cancer treatment – such as radiation or chemotherapy – that could harm your fertility, IVF for fertility preservation may be an option. Women can have eggs harvested from their ovaries and frozen in an unfertilized state for later use, or the eggs can be fertilized and frozen as embryos for future use. Read more about how to improve egg quality for egg freezing.
The In Vitro Fertilization (IVF) process can seem overwhelming, but I’ve broken it down into 5 easy to digest steps that will help you understand what’s involved:
Fertility medications are given to stimulate egg production. Not all eggs that are retrieved will develop or fertilize after retrieval, so the more the merrier! An ultrasound (trans-vaginal) is used to examine the ovaries to ensure that they are in tip top shape, and blood tests are taken to check hormone levels.
Your eggs are retrieved through a minor surgical procedure – called follicular aspiration – that uses ultrasound imaging to guide a hollow needle through your pelvic cavity to remove the eggs. This procedure is relatively painless, as you are given medication to ease any potential discomfort.
Your partner, or male donor, produces a sample of sperm male that is “washed” and cleaned in preparation of meeting your eggs.
This is where the magic happens! In a process called insemination, the sperm and eggs are mixed together and stored in a laboratory to encourage fertilization. Your eggs and sperm are closely monitored to confirm that fertilization and cell division are taking place. Once fertilized, the eggs are considered embryos.
The embryos are transferred into your uterus between three and five days following egg retrieval and fertilization. A catheter or small tube is inserted into your uterus to transfer the embryos. This procedure is generally pain-free, although in similar fashion to a pap smear, some mild cramping can occur. If the procedure is successful, implantation typically occurs around six to ten days following embryo transfer.
Success rates for IVF vary depending on your age, your diagnosis, and the source of the eggs. They also vary depending on how the rate is being measured, which is where most published numbers get confusing.
The figures below come from the Society for Assisted Reproductive Technology (SART) Final National Summary Report for 2023, the most recent complete national data available. SART reports on a two-year delay so that live birth outcomes can be fully counted.
These are cumulative live birth rates per intended egg retrieval, using a woman’s own eggs. That means they reflect the chance of a live birth from one retrieval across all resulting embryo transfers, fresh and frozen.
You’ll see different numbers quoted elsewhere, and most of the time it isn’t because the data disagrees. It’s because the denominator changed.
For the same woman under 35, the 2023 data shows:
All three are accurate. They answer different questions. When you’re comparing clinic statistics or reading an article quoting a success rate, the first thing worth asking is what exactly is being counted.
One more note on age brackets. Many articles report a single “over 40” figure. SART separates 41 to 42 from over 42, and the difference between those groups is significant: 13.2% versus 4.1%. If you’re over 40, a combined number will not reflect your actual bracket.
There’s one more number worth knowing, and it rarely gets published in success rate summaries: how often a retrieval produces no embryos suitable for transfer at all.
This is the outcome that ends a cycle before a transfer ever happens. It’s also the outcome most directly connected to egg quality, which is the thing the 90 days before retrieval are for.
Getting pregnant and staying pregnant are two different events. IVF addresses the first one. It does not, on its own, address the second.
This is one of the hardest parts of the process to prepare for, and one of the least discussed. A positive test after a transfer is not the finish line, and women are rarely told what the numbers actually look like.
From the same SART 2023 report, miscarriage rates following a first embryo transfer with a woman’s own eggs:
Two things worth understanding about these numbers.
First, a meaningful portion of early pregnancy loss is chromosomal, and no amount of preparation changes that. This is the piece that belongs to biology and to your medical team, and genetic testing of embryos exists precisely because of it.
Second, chromosomal issues are not the whole story. Thyroid function, progesterone adequacy through the luteal phase, chronic inflammation, insulin regulation, and nutrient status all influence whether a pregnancy is supported once implantation occurs. These are not typically part of a standard IVF workup. They are also, unlike chromosomal status, modifiable.
That distinction matters. It’s the difference between the parts of this process you have no control over, and the parts you do.
If you’ve had a loss after a transfer and been told there was no clear reason, that answer is often incomplete rather than wrong. The investigation simply stopped earlier than it needed to.
You’ll notice the success rates above are averages. They don’t account for the biggest variable: what condition your body is in before the cycle even starts.
I’ve worked with women preparing for their first IVF cycle, and women preparing for their fifth. The pattern I see most often isn’t a single dramatic problem — it’s a combination of smaller, often-overlooked drivers working against the cycle:
None of these show up on a standard IVF workup. They’re not “wrong” in a way that gets flagged — they’re simply uninvestigated.
This is exactly why the 90 days before your retrieval matter so much. An egg’s full maturation cycle is roughly 90 days from start to ovulation, which means what you do nutritionally and hormonally in that window directly shapes th eggs being retrieved.
The good news: this is also the most controllable part of the entire IVF process.
If you’re on a fertility journey and wondering why pregnancy hasn’t happened yet, start with this guide: What’s Actually Preventing Pregnancy — and How to Fix It.
Preparing your body for IVF isn’t about overhauling your entire life in a panic. It’s about identifying the specific factors most likely to be affecting YOUR egg quality, hormone balance, and implantation environment — and addressing those directly.
Your chances of conceiving with IVF can definitely be increased by looking closely at your diet, lifestyle, environment, stress levels, nutrients, etc.
We know that the cycle of an egg in preparation for ovulation is around 90-120 days. During this period, before an egg reaches full maturation, the eggs are changing and preparing for ovulation – and are hugely affected by both healthy or unhealthy influences. The changes you make today will have a meaningful impact on preparing your next cycle of eggs, and will help prepare them for fertilization!
By consciously preparing for your IVF, you are able to support your hormonal and reproductive system, nourish your body, have nutrients available during the crucial early stages of fetal development and have the tools to handle any stress that may come your way during this journey. Once retrieval has taken place, focusing on a healthy uterus is pertinent to make sure the egg implants successfully.
Here’s where to start.
What you don’t eat is equally as important and what you do eat when it comes to preparing your body for IVF.
Here are the foods you should limit from your diet during this critical window: refined grains and gluten; non-organic meat; non-organic dairy; refined sugar and sweeteners; non-organic soy; refined seed oils, hydrogenated oils, and fried foods; genetically modified foods; and synthetic additives, colorings, and flavorings.
Yes, that’s a big list.
Want to know WHY you should be avoiding all of these things?
They wreak havoc in your body, creating inflammation and diverting energy and resources away from your reproductive system.
Refined, ultra-processed, chemical-laden foods wreak havoc on the delicate balance of your hormonal system AND they can mimic natural hormones (like estrogen), which just confuses your body. The foods on this list are also highly inflammatory, which can harm egg and sperm quality, cellular health, brain health, reproductive organs, and overall health.
Want to know what you should be including in your diet?
Just eat real food. And the highest quality of it you can get your hands on. Choose lots of healthy fats (this is easy and tastes good), significant amounts of high quality protein, and real food carbohydrates (most in the form of fruits, vegetables, whole non-gluten grains, legumes, and starchy vegetables). Every meal and snack should include a high-quality protein, a healthy fat, and vegetables.
Here’s an idea of what should be included in your diet every day: wild- caught fish and seafood, grass-fed and grass-finished meats, healthy fats and oils, an assortment of colorful vegetables, fruit, carbohydrates in the form of starchy vegetables and properly prepared legumes, non-gluten grains, coconut, fermented foods, and bone broth.
There are several supplements that have been shown in studies to improve egg quality.
CoQ10 (ubiquinol form)
Dose: 200 mg/day. CoQ10 is the #1 egg quality supplement. It supports mitochondrial energy production and protects eggs from oxidative stress. A 2025 systematic review confirmed CoQ10 enhances ovarian function and improves embryo quality. Choose ubiquinol (active form) for better absorption. Take with a fat-containing meal.
DHEA (dehydroepiandrosterone)
Dose: 25 mg 3x daily (75 mg total). DHEA supports follicle development and has been shown to improve egg yield and pregnancy rates in women with diminished ovarian reserve. Start 2–4 months before retrieval. Important: DHEA is a hormone—only take under practitioner guidance. Test your DHEA-S levels first. Not recommended for women with already elevated DHEA levels, PCOS (already elevated androgens), endometriosis,, or history of hormonal cancer.
Melatonin
Dose: 3 mg at bedtime. Melatonin is a powerful antioxidant that concentrates in ovarian follicular fluid. Research shows it protects eggs from oxidative damage and improves IVF outcomes—including higher fertilization rates and better embryo quality. A study found melatonin supplementation increased the percentage of good-quality oocytes. It also supports sleep quality, which is critical for mitochondrial repair.
Myo-inositol + D-chiro-inositol
Dose: 40:1 ratio (typically 4,000 mg myo-inositol + 100 mg D-chiro inositol). Especially important for women with PCOS. Myo-inositol improves insulin sensitivity, reduces androgens, normalizes the LH/FSH ratio, and improves egg maturation. A meta-analysis showed improved ovarian response and egg quality in IVF/ICSI cycles. See: Natural Remedies for PCOS.
Vitamin D
Dose: 1 capsule daily with a meal. Optimal levels: 50–70 ng/mL. Get tested and adjust dose accordingly. Low vitamin D is linked to decreased ovarian reserve and poorer IVF outcomes. Studies show a significant correlation between vitamin D levels and fertility: low levels of vitamin D negatively impact fertility. A staggering 93% of women dealing with infertility are deficient in vitamin D3. One study measured vitamin D levels in women undergoing IVF and found the odds of pregnancy were four times higher for women with high vitamin D levels compared to those with a vitamin D deficiency.
Omega-3 fish oil
Dose: 2–3 grams EPA+DHA daily. Reduces inflammation, supports cell membrane health in eggs, and regulates hormones.
Folate (Methylfolate)
Dose: 800 mcg daily. Higher folate intake is associated with better ovarian reserve and improved ovulatory function. Use methylfolate (not folic acid) for optimal bioavailability.
Vitamin E
Dose: 400 IU daily. Works synergistically with CoQ10 to protect eggs from oxidative stress. Supports blood flow to reproductive organs.
NAC (n-acetyl cysteine)
Dose: 1800 mg daily. Precursor to glutathione—your body’s master antioxidant. Reduces oxidative stress, improves egg quality, and has been shown to improve outcomes in women with PCOS and endometriosis.
Alpha lipoic acid
Dose: 600 mg daily. Regenerates other antioxidants (including CoQ10 and vitamins C and E) and supports mitochondrial energy production.
Carnitine Synergy
Dose: 1 capsule, twice daily on an empty stomach. Acetyl-L-carnitine + L-carnitine are antioxidants that may protect against lipid peroxidation and membrane breakdown, which is vital to mitochondrial structure and egg cell health. L-carnitine specifically supports fat metabolism and energy supply throughout the body to support egg cell health.
Mito PQQ
Dose: 2 capsules in the morning. Pyrroloquinoline quinone is a powerful antioxidant that has been shown to support optimal mitochondrial number and function, which are key to normal egg cell health.
NMN
Dose: 2 pumps, twice daily under your tongue; take on an empty stomach at least 10 minutes before meals. NMN has been researched to significantly improve egg quality and decrease age-related fertility decline.
While diet and nutrition are a HUGE part of preparing your body for IVF, your lifestyle is important, too.
First, if you haven’t already, eliminating alcohol and smoking is an immediate necessity.
It’s basically impossible to just stop stressing in your day to day life, but how you manage your daily stressors is absolutely in your control. Nurture your body, mind, and spirit to reduce stress.
Sleep is another lifestyle factor that most people can improve upon. In a perfect world, I’d recommend a solid 8-10 hours of restorative sleep. While this isn’t always possible, ensuring that you get quality sleep is very important. Sleeping in a pitch black room (no LED lights from electronics, get yourself some blackout shades and an eye mask!), will give your body that necessary downtime that it needs to heal and prepare for the next day.
Something else that will help with sleep and stress? EXERCISE! So vitally important, daily exercise helps to mitigate stress (and can even make you a happier person!), and working out some of that pent up energy will help you get a restful slumber at night. Move your body every day! Make sure you get outside daily to take a walk, bike ride, go to a yoga class, or go for an easy hike.
In an ideal world, an egg and sperm are fertilized inside a woman’s body, but when natural conception doesn’t occur – for whatever reason – In Vitro Fertilization is an option that can be used! IVF is the process of fertilization by manually combining an egg and sperm in a laboratory dish, and then transferring the embryo to the uterus.
The cycle of an egg in preparation for ovulation is around 90-120 days. During this period, before an egg reaches full maturation, the eggs are changing and preparing for ovulation – and are hugely affected by both healthy or unhealthy influences.
Diet and lifestyle tweaks that you make today will have a huge impact on preparing your next cycle of eggs, and will help prepare them for fertilization!
If you’re trying to get pregnant and looking for a solution-based, comprehensive approach, read my complete guide: What’s Actually Preventing Pregnancy — and How to Fix It.
Check out these blog posts for more information related to IVF:
Risks of Assisted Reproductive Technology (ART)
Most commonly used drugs in Assisted Reproductive Technology (ART)
The medical side of IVF is in your clinic’s hands. The 90 days before your retrieval are in yours.
If you want expert eyes on your case and a clear, personalized strategy for getting pregnant based on your body, your labs, and your history, this is exactly what happens inside The Fertility Code. This is my 12-week, high-touch fertility program designed to identify the hidden drivers affecting your egg quality, hormone balance, and implantation environment — and build a strategic, personalized protocol so you’re walking into your next retrieval with your body as prepared as it can be.
Whether this is your first round or your fourth, you don’t have to guess at what your body needs.
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