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What To Eat During Egg Freezing and IVF

What To Eat During Egg Freezing and IVF

In addition to factors such as age, genetics, and environmental factors, what you eat and your overall nutritional status may impact egg quality, conception, and fertilization. From the team at Nourish, a company that provides personalized nutritional counseling, you'll learn which nutrients can boost your egg quality and where you can find them.  



Egg Quality and Nutrition


Premature eggs are surrounded by follicular fluid, providing nourishment and an environment for the eggs to develop and mature. Your diet could impact the nutrients present in the follicular fluid, which influences the egg quality. Check out our list below of nutrients that may help improve your egg quality.


Omega-3 Fatty Acids


Omega-3 fats may reduce inflammation and promote ovulation and hormone production.

You can find omega-3 fats in these foods:

  • Salmon
  • Herring
  • Sardines
  • Trout
  • Flaxseeds
  • Chia seeds
  • Walnuts 



grilled fish, cooked vegetables, and fork on plate



Vitamin D


Vitamin D may be a key nutrient for producing the AMH hormone, an indicator of ovarian reserve. Studies suggest that this vitamin may play a role in preventing oxidative stress, creating a supportive follicular environment for healthy egg maturation. 


You can find vitamin D in these foods:

  •   Rainbow trout
  •   Salmon
  •   Sardines
  •   Milk
  •   Kefir
  •   Yogurt
  •   Cheese
  •   Fortified plant-based beverages


Variety of dairy products laid on a wooden table background


Another way to get Vitamin D is through sunlight. Aim to get 5 to 30 minutes of sun exposure on most days of the week without sunscreen to allow the body to make the vitamin. You can also take a vitamin D supplement depending on your  vitamin D levels, which a blood test can confirm. Speak with your doctor and a registered dietitian to find out what would be the right dosage for you.



Coenzyme Q10


Coenzyme Q10 (CoQ10) is present in follicular fluid and may have antioxidant properties to protect premature eggs from oxidative stress to preserve their quality. Upping your intake of coenzyme Q10 in preparation for egg freezing may promote follicular development by enhancing the eggs' response to stimulation, resulting in a higher number of retrieved eggs.


You can find CoQ10 in these foods:

  •   Meat
  •   Dairy
  •   Eggs
  •   Plant-based foods





Myo-inositol, one of the nine types of inositol, plays a key role in egg maturation. Higher myo-inositol in the follicular fluid may help with the maturation process, producing higher-quality embryos and improving fertility.


The main sources of inositol in foods are:

  •   Whole grains
  •   Legumes
  •   Nuts



cereal and three buns






Zinc is an essential mineral for cell division and metabolism in the body, including egg development. This mineral also supports regulating inflammatory responses and oxidative stress, influencing the maturity and quality of eggs during maturation.

Many foods have zinc, including:

  •   Oysters
  •   Fish
  •   Poultry
  •   Meat
  •   Beans
  •   Nuts
  •   Legumes
  •   Fortified breakfast cereals
  •   Whole grains







Antioxidants protect body cells, including the human egg, from free radical damage by lessening their damage effects. A follicular fluid environment low in or free of free radicals may support optimal egg maturity and maintain egg quality.


Many foods contain antioxidants, including:

  •   Vegetables
  •   Fruits
  •   Nuts
  •   Seeds



a grapefruit, kiwi, lemon, and blueberries on a table



How Using a Dietitian Can Help


A registered dietitian is a nutrition expert and licensed health care professional who can provide individualized nutrition advice during the egg freezing and IVF process. There’s a lot of information out there, and it can be overwhelming to figure out the best foods for your body. While working with a dietitian, you’ll receive personalized suggestions and one-on-one support based on your unique journey. 


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