Dr Divpreet Sacha runs us through her recommendations prior to IVF, in an IVF timeline!
Intro from Dr Divpreet
IVF can feel like a whirlwind of appointments, protocols, and waiting — and for many, it’s easy to feel like the process is entirely out of your hands. But in the months leading up to treatment, there’s a powerful window to take evidence-informed steps that support your body and mind.
As a GP and someone who has navigated IVF myself, I know first-hand how intense and isolating the experience can be. That’s why I’m passionate about offering practical, medically-sound guidance — not to promise outcomes, but to help you feel more informed, more confident, and more connected to your body.
Whether you’re craving clarity, structure, or reassurance that you’re doing the right things, this timeline offers a grounded, research-backed roadmap to IVF preparation.
Why Pre-IVF Preparation Matters
IVF is a highly medicalised process, but our internal environment — inflammation, nutrient status, stress response, gut health — still plays a significant role in how treatment unfolds.
While we can’t control every variable, optimising our foundational health in the months beforehand can improve resilience, hormonal balance, and reproductive potential.
6-12 Months before
Lay the foundations for reproductive health.
- Nutrition
- Aiming for an anti-inflammatory diet has consistently been linked to improved IVF outcomes and general reproductive health.
- Some tips include: 5-7 portions of vegetables or fruit daily, healthy fats e.g. oily fish, nuts; slow release carbs e.g. sweet potato, legumes.
- Microbiome
- Understanding your unique microbiome profile (vaginal, seminal, uterine) allows for more tailored nutrition, probiotic, and lifestyle strategies — not just for IVF, but for your overall reproductive health.
- Some tips include: avoiding douching, or heavily fragranced soaps.
- Gut Health
- Gut health influences everything from nutrient absorption to hormone metabolism and immune function — all of which are relevant for fertility.
- Simple ways to support your microbiome:
- Include fermented foods (kefir, sauerkraut, live yoghurt)
- Add prebiotics (garlic, leeks, onions, asparagus)
- Minimise ultra-processed foods and emulsifiers
- Stay well hydrated
3-6 Months before
Refining your routine
- Hydration
- Hydration affects blood flow, hormone transport, and endometrial thickness. Aim for 2L/day — more if active or in hot weather.
- Sleep
- Simple ways to support your sleep hygiene
- Set wind-down rituals & keep a consistent sleep schedule
- Avoid blue light exposure and screens for at least an hour before bed
- Avoid caffeine from the early afternoon onwards & choose herbal teas
- Simple ways to support your sleep hygiene
- Stress
- Chronic stress can elevate cortisol and disrupt ovulation and implantation.
- You don’t need a perfect wellness routine — just simple, consistent habits. Prioritise:
- Gentle movement (yoga, walking)
- Mental rest (journaling, time in nature, therapy)
1-3 Months before
Targeted support
- Antioxidants
- Oxidative stress rises during IVF stimulation. Increase:
- Berries, beetroot, leafy greens
- Turmeric, ginger
- Brazil nuts (selenium source)
- Oxidative stress rises during IVF stimulation. Increase:
- Mental check
- VF can be a draining process not just physically, but mentally as well. Have support systems already in place prior to IVF, as these can be a great safety blanket later on. These can be any combination of family, friends, professional support, online forums, or what works for you.
- Supplements
- Focus on quality over quantity – look for brands that use quality ingredients and have proven science behind them.
- Key supplements may include (we advise speaking to a practitioner first):
- Methylfolate (instead of folic acid)
- Vitamin D (test and tailor dose)
- CoQ10 (ubiquinol) for mitochondrial support
- Omega-3s (EPA/DHA)
- B-complex, especially B6 and B12
During IVF
Protect your energy: this stage is about maintenance, not maximisation
- Eat nourishing, digestion-friendly meals
- Rest without guilt, especially post-retrieval
- Say no where needed — protect your emotional bandwidth
- Seek support from your networks: partner, therapist, community
Final thoughts
IVF preparation isn’t about chasing perfection. It’s about working with your body, not against it — and making informed choices where you can.
Small, consistent actions over time can make a real difference. Whether it’s adjusting your diet, exploring your microbiome, prioritising rest, or simply understanding your options — you deserve care that’s both practical and empowering.
About the Author
Dr Divpreet Sacha is a UK-based GP and founder of Her Holistic Health — a digital platform offering warm, evidence-based education for women navigating fertility, hormonal conditions, and reproductive health.
Her upcoming Fertility Foundations course draws on nearly a decade of clinical experience and her personal journey through IVF, PCOS, and endometriosis. Unlike many non-clinical fertility guides or coaching packages, this course offers medically informed, structured content — designed to empower women with clarity, not overwhelm them with noise.
📱 Instagram: @HerHolisticHealthbyDrDips
Website: www.herholistichealth.co.uk
Research & Further Reading
- Gaskins AJ, Chavarro JE. Diet and fertility: a review. Am J Obstet Gynecol. 2018;218(4):379–389.
https://doi.org/10.1016/j.ajog.2017.08.108 - Ibrahim Y, et al. The influence of gut microbiota on fertility in women: a systematic review. J Ovarian Res.2022;15(1):76.
https://doi.org/10.1186/s13048-022-00996-z - Scaglione F, Panzavolta G. Folate, folic acid and 5-methyltetrahydrofolate are not the same thing. Xenobiotica. 2014;44(5):480–488.
https://doi.org/10.3109/00498254.2013.845705 - Jenkins J, et al. Effects of folate supplementation on implantation and pregnancy rates in women undergoing IVF. Fertil Steril. 2006;86(3 Suppl):S491–S492.
https://doi.org/10.1016/j.fertnstert.2006.07.853 - Mínguez-Alarcón L, et al. A prospective study of Mediterranean diet and reproductive biomarkers in women. JAMA Netw Open. 2019;2(2):e1887583.
https://doi.org/10.1001/jamanetworkopen.2018.8758 - Palomba S, et al. Lifestyle and fertility: the influence of stress and quality of life on female fertility. Reprod Biol Endocrinol. 2018;16(1):113.
https://doi.org/10.1186/s12958-018-0434-y - Li J, et al. Sleep and IVF outcomes in women undergoing intracytoplasmic sperm injection cycles: results from an observational study. Sleep Med. 2021;77:151–157.
https://doi.org/10.1016/j.sleep.2020.12.034 - Karayiannis D, et al. Association between adherence to the Mediterranean diet and semen quality parameters in male partners of couples attempting fertility. Hum Reprod. 2017;32(1):215–222.
https://doi.org/10.1093/humrep/dew272 - Chiu YH, et al. Coenzyme Q10 and fertility: a systematic review. J Assist Reprod Genet. 2022;39(2):345–357.
https://doi.org/10.1007/s10815-021-02393-5
Reviewed and edited by Jessica Hobbis
