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What to eat to support impantation

Nutritional tips for the luteal phase 

The miracle of conception does not end at ovulation. The most delicate and decisive part comes right after: implantation.

This is when the fertilised egg attempts to connect with the uterine lining and begin the very first days of life. For some women, this happens with ease; for others, it repeatedly ends before a positive test even has the chance to appear.

Many factors influence implantation—hormonal, immunological, structural—but nutrition also matters. 

In fact, you can support the process more than you think.

In this post, I'll explain:
– when implantation happens,
– what your body needs during this phase,
– and which foods and nutrients can help support it.

📅 When does implantation occur?

Approximately 6–10 days after ovulation, during the luteal phase (the second half of your cycle). If you are trying naturally, this 7–10 day window is crucial. If you're going through IVF, the first 4–7 days after embryo transfer are especially sensitive.

🤰 What is happening in your body during implantation?

✓ The uterine lining must be thick, flexible and nutrient-rich
✓ Progesterone helps create a "receiving" environment
✓ The immune response is finely regulated (so it does not reject the embryo)
✓ Cellular division requires continuous energy and nutrient supply

🥗 What to eat to support implantation – 5 key nutrition principles

1. Progesterone-supportive foods

Foods don't contain progesterone, but they can support your body's production of it.

Helpful nutrients include:

• Vitamin B6 (chickpeas, eggs)
• Magnesium (avocado, almonds)
• Vitamin E (sunflower seeds, spinach)
• Zinc (pumpkin seeds)

2. Iron-rich foods

Healthy blood flow and oxygenation of the uterine lining are essential. Iron supports both.

Sources:
• red meat
• beetroot juice
• lentils
• spinach
• prunes

3. Omega-3 fatty acids – for inflammation control and cell protection

EPA and DHA support:
✓ flexible cell membranes
✓ hormone production
✓ reduced inflammation

Sources: salmon, mackerel, chia seeds, flaxseed, walnuts

4. Antioxidants – for cellular protection and immune modulation

Antioxidants (vitamin C, vitamin E, selenium) protect the embryo and help support a balanced immune response.

Sources: berries, citrus fruits, dark chocolate, green tea

5. Collagen & amino acids – for tissue repair and lining support

These nutrients help maintain the structure and resilience of the endometrium.

Sources: bone broth, stock, gelatin, eggs, fish

🚫 What to avoid during the implantation window

✘ too much caffeine
✘ alcohol
✘ inflammatory foods (sugar, refined carbs, trans fats)
✘ excessive exercise
✘ stress – minimise where possible

💡 Tip: Implantation doesn't happen through force – it happens through balance

This is a highly sensitive phase.
Avoid starting new diets or detox programs right now. What you need is calm, stability and gentle nourishment—physically and emotionally.

Also: this is not the time to start a brand-new workout routine, but continuing your usual exercise at moderate intensity is perfectly fine. Movement supports blood flow to the uterine lining.

And please don't try to "help the process" by lying on the couch all day scrolling on your phone.
Your body is already doing the work. Support it—don't work against it.

Don't stay alone!

You don't need to eat perfectly. There's no single "right" diet. But your body responds every day to what you nourish it with. If you dream of having a baby, think of your food choices as a loving preparation for what's ahead.

Change isn't always easy – but you don't have to do it alone.
If you need help creating a hormone-friendly, fertility-supportive nutrition plan, I'm here to support you.

Reach out to me with confidence – I'm Edit Milisits, a gluten-sensitive mom of two through IVF and a conscious eater.As a nutrition consultant, I help you uncover the root cause of problmes and find the right solution together.