Preparing for in vitro fertilisation (IVF) is both a physical and emotional journey. Many people go into the process with a mix of excitement, hope, and nervousness. IVF involves several stages, medical procedures, and hormone-based medications that can influence how your body feels.

The preparation period plays a major role in how smoothly your cycle goes. In the weeks leading up to IVF, your lifestyle choices, diet, sleep patterns, and stress levels can affect how your body responds to treatment.

Taking practical steps to improve your overall health can support your hormones, help your body cope better with medications, and create a nurturing environment for embryo development. This guide breaks down simple, evidence-based tips to help you get ready for your cycle with confidence.

Preparing your body for IVF does not begin on the day of the first injection. The process typically starts 2–4 weeks earlier, when your doctor may recommend routine medications to regulate your cycle and get your ovaries ready.

A typical IVF cycle includes:

• Preparation phase (2–4 weeks before treatment): Lifestyle changes, vitamins, and cycle-regulating medication.
• Stage 1 (Day 1 of your period): Marks the official start.
• Stage 2 (3–12 days): Ovarian stimulation using fertility injections.
• Stage 3: The “trigger shot” that matures your eggs, followed by egg retrieval exactly 36 hours later.
• Stage 4: Fertilisation of your eggs and beginning progesterone support.
• Stage 5 (<1 week later): Embryo transfer.
• Stage 6 (9–12 days later): Pregnancy blood test.

A balanced, Mediterranean-style diet supports hormone health and prepares the body for ovarian stimulation.

Food alone cannot guarantee IVF success, but research has shown that certain dietary patterns help reproductive health. A Mediterranean-inspired diet which is rich in plants, healthy fats, and whole grains offers vitamins, minerals, fibre, and antioxidants that support your reproductive system.

What This Diet Typically Includes:

• Colourful fruits and vegetables
• Lean protein like fish, eggs, and poultry
• Whole grains such as brown rice, quinoa, or millets
• Healthy fats including nuts, seeds, olive oil, and avocado
• Legumes (chickpeas, beans, lentils)
• Low-fat dairy options

• Red meat
• Refined sugar
• Highly processed packaged foods
• Excess salt

Gentle, consistent movement is helpful, but very intense workouts should be avoided. If you already follow an exercise routine, you can usually continue it with slight modifications. Movement increases blood flow, reduces stress, and supports healthy weight management which are all important during IVF.

Recommended activities:

• Light jogging
• Brisk walking
• Cycling
• Swimming
• Yoga or Pilates

What to avoid:

High-intensity or long-distance activities, especially running more than 15 miles (24 km) per week, may affect the uterine lining and shift blood flow away from the reproductive organs. Strenuous exercise can also disrupt the hormonal balance required for stimulation.

If you are new to exercise, it is best to ask your doctor before starting anything vigorous.

Endocrine-disrupting chemicals (EDCs) can interfere with hormones, reproductive health, and early embryo development.

Many everyday items contain chemicals that may disturb the hormone system. While avoiding every single chemical is impossible, reducing exposure can support overall reproductive wellness.

Common products that may contain EDCs:

• Plastics made with BPA
• Plastic wraps and containers containing phthalates
• Electrical equipment or old paints with polychlorinated biphenyls
• Some non-stick cookware containing PFAS
• Nail polishes with formaldehyde
• Certain cosmetics with parabens or triclosan

Practical swaps:

• Use glass or stainless-steel food containers
• Choose fragrance-free skincare
• Use ceramic or cast-iron pans
• Check product labels for cleaner formulations

Some common medicines may impact how fertility drugs work. Make sure to tell your doctor about everything you take, including:

• Sleeping pills
• Allergy tablets
• Painkillers
• Supplements
• Prescription medications

Prenatal vitamins, folic acid, omega-3 fatty acids, and vitamin D are commonly recommended. Start your prenatal vitamin at least one month before your IVF cycle. Key nutrients include:

• Folic acid: Supports early fetal development and reduces the risk of neural tube defects.
• Omega-3 (fish oil): May help support early embryo development.
• Vitamin D: Low levels have been linked with reproductive challenges. Supplementation may help regulate early developmental processes.

Aim for 7–9 hours of sleep each night to support hormone regulation. Sleep is closely linked to reproductive health. Rest allows your body to repair itself and ensures your hormones stay balanced.

Tips for better sleep:

• Keep your bedroom cool.
• Avoid caffeine later in the day.
• Reduce screen time 30–60 minutes before bed.
• Try soft music, warm showers, or diffusing calming scents.
• Stick to a fixed bedtime, preferably around 10–11 p.m.
• Good sleep also helps you cope better emotionally during the cycle.

Yes, sexual activity is usually safe, but ejaculation should be avoided 3–4 days before sperm retrieval. If your cycle involves a partner providing sperm, this short period of abstinence helps collect a sample with the highest number of mature sperm. Penetration should remain shallow during stimulation to avoid irritating the cervix.

Mild social drinking might be acceptable during the early phase, but alcohol should be avoided after embryo transfer. Alcohol can reduce the effectiveness of fertility medication, may affect egg and sperm quality, and can interfere with hormone levels. Once the embryo is transferred, alcohol must be avoided completely.

Hormonal injections may temporarily cause bloating, mood sensitivity, headaches, digestive discomfort, or tiredness. Everyone responds differently, so your symptoms may vary. Helpful tips:

• Drink water or electrolyte beverages for bloating.
• Take approved pain relievers if you have cramps or headaches.
• Avoid tampons after egg retrieval.
• Rest whenever your body needs it.
• Use heating pads safely for mild pain.
• Contact your doctor if bleeding becomes heavy or abnormal.

Taking care of your emotional well-being is as important as physical preparation. Supportive practices include:

• Journal your thoughts
• Meditate or try slow breathing
• Do gentle yoga
• Take warm baths
• Spend time with friends
• Ask for help from your partner or loved ones
• Prioritise rest

IVF can feel overwhelming at times, so creating small pockets of comfort helps build resilience.