Nutrition and Wellness for a Successful Egg Retrieval

It’s never too early to start thinking about how to optimize egg quality in preparation for egg retrieval and your IVF journey. The quality of your eggs plays a significant role in achieving a positive outcome, and small adjustments to your diet and lifestyle can significantly improve your chances of success. Ideally, these changes should begin 3 to 6 months prior to egg retrieval, but remember, taking gradual steps is more effective than doing nothing at all—there’s no need to feel overwhelmed.

Nutrition

Antioxidant-Rich Foods: Antioxidants protect the body—eggs and uterus included—from oxidative stress and damage. Vitamin C, in particular, is crucial for this process. You may also consider supplementing with liposomal Vitamin C.
- Fresh fruits: pomegranates, berries, oranges, and kiwi
- Vegetables: spinach, kale, cauliflower, and bell peppers
- Nuts and seeds: almonds, pumpkin seeds, hemp seeds, sunflower seeds, and walnuts
Healthy Fats: Healthy fats are essential for hormone production and overall reproductive health.
- Wild-caught salmon
- Avocados and avocado oil
- Nuts and seeds
- Olive oil
- Coconut oil
- Macadamia oil
- Grass-fed butter
- Grass-fed meats

Protein Sources: Protein supports cell repair, growth, and helps maintain balanced blood sugar levels.
- Grass-fed meats or pasture-raised poultry (choose hormone- and antibiotic-free options)
- Legumes: beans, lentils, and chickpeas
- Pasture-raised eggs
- Grass-fed Greek yogurt (plain and unsweetened)

Micronutrients: Folate, B Vitamins, Vitamin A, CoQ10
- Leafy greens, broccoli, chard, kale, spinach
- Organ meats
- Sweet potatoes

Regular Exercise

Regular physical activity promotes blood flow to all organs and acts as a stress reliever and mood booster. Choose the type of movement that feels best for you!

Stress Management and Sleep

Chronic stress and elevated cortisol levels can hinder optimal body function. Adequate sleep is crucial for managing cortisol and curbing sugar cravings. Here are a few tools to help manage stress:

Deep breathing exercises
Meditation or activities that promote a flow state or bring you into the present moment
Yoga
Journaling 30 minutes before bed to clear your mind
Unwinding without screens at least one hour before bed

Avoid Toxin Exposure

Minimize exposure to substances that can harm egg quality and disrupt your endocrine system:

Tobacco
Marijuana
Alcohol
Chemical cleaners, especially those with fragrance
Perfume and cologne
Scented soaps and body washes

Hydration

Deep hydration is essential—room temperature water is best absorbed by the body. You can also add sugar-free electrolyte powders to support mineral balance. Aim for half your body weight in ounces of water per day.

Supplements

Consider incorporating high-quality supplements such as a prenatal vitamin, liposomal vitamin C, CoQ10, and omega-3 fatty acids.

Conclusion

Enhancing egg quality through whole food nutrition and a healthy lifestyle will significantly benefit your egg retrieval process. A diet rich in essential nutrients, as outlined above, will improve overall health and egg quality. Lifestyle adjustments like managing stress, staying active, and reducing toxin exposure will also play a key role in supporting your journey. Start small to avoid feeling overwhelmed, and consider building a support team to guide you along the way. Always consult your healthcare provider if you have any questions or concerns.

Christy Malloy provides health coaching to our gestational carriers throughout their surrogacy journey. From pre-transfer to postpartum recovery, she shares her knowledge of nutrition and mindfulness with our surrogates. Christy is a busy mom, health coach and founder of Dish You Well Health Coaching.