Surviving the Two Week Wait: Food, Supplements, Lifestyle

Ah, the two week wait. The ultimate test of your patience, Google search self-control and resisting the urge to test too soon!

We know how much is riding on these 10-14 days. Whether you're trying to conceive naturally or going through fertility treatment, waiting for that pregnancy test can feel like an emotional rollercoaster. And let's be honest, when people tell you to "just relax" it summons the biggest eye roll of all time.

So instead of stressing over the implantation cramping (or is it my period coming?) and whether breast tenderness is PMS or pregnancy, we're giving you our ultimate guide of what you can do to take care of yourself during the two week wait, including how you can use OvaGold to your advantage during the two week wait to support this important phase.

Eat the Rainbow

Your prepconception and fertility nutrition principles don't stop once the egg drops at ovulation or after embryo transfer. In fact, this is a key window to focusing on antioxidant-rich foods, like:

• Leafy greens like spinach, kale, rocket are rich in folate, which research shows can help improve implantation rates, especially in IVF and fertility treatments (Gaskins et al., 2014).
• Wholegrains like quinoa, brown rice, oats helps deliver B vitamins, plant-based iron, magnesium and dietary fibre has been associated with thicker endometrial linings, important to support a welcome uterine environment for your embryo to make home for the next 9 months or so! (Gaskins et al., 2016)
  

Prioritise Omega-3 Fats

Omega-3 fatty acids help promote healthy blood flow to the uterus and reduces inflammation in the uterine environment, two things we like to see in the two week wait. You can find omega-3 fatty acids in their most absorbable and potent forms in oily fish like salmon, mackerel, sardines & anchovies.

Don't eat fish? 

You can find plant-based omega-3s in chia seeds, flax seeds, walnuts and hemp seeds. Keep in mind though, those vegan/vegetarian sources of omega-3 are quite poorly converted into the same kind found in marine sources like fish, like only 4-12% is converted.

So if you are allergic to fish, don't enjoy fish or are vegan or vegetarian speak to your health care provider about your unique needs and finding the right omega-3 supplement for you.

Beetroot to Boost Blood Flow

Beetroot juice, rich in dietary nitrates when we drink it our bodies can convert it into nitric oxide (NO) which opens up blood vessels and promotes blood flow to the uterus.

Research in those undergoing IVF who drank a juice of beetroot, ginger and watermelon juice showed enhanced implantation and pregnancy rates (Halpern et al., 2023).

So, beetroot juice in the two week wait probably a better pick than pineapple core or pomegranate juice which unfortunately don't have any scientific backing but have a lot of Instagram hype.

Continue Your Supplements, including OvaGold

One of the most common questions we hear at arxi is, can I keep taking OvaGold during the two week wait? I have noticed it says to stop use once pregnant.

So, let's clear this up.

Yes, you can (and absolutely should) take OvaGold in the two week wait. This is still considered "pre-pregnancy" by definition and the antioxidants can reduce free radicals during this delicate time. 

• Coenzyme Q10 (CoQ10) data shows potential improvement in egg and embryo quality in IVF.
• Nicotinamide Riboside (NAD+ Booster) helps support mitochondrial function to promote healthy cellular energy levels.
• Alpha Lipoic Acid, Vitamin C & Vitamin E the trifecta of antioxidants working synergistically to protect cells and promote a nourishing environment for implantation.

Once your pregnancy is confirmed, either with an at-home pregnancy test or with blood tests, you can stop OvaGold.

Throughout, you should continue with a prenatal multivitamin that contains at least 400 mcg folic acid and 150 mcg iodine as per the RANZCOG guidelines here in Australia.

Distract, Rest & Care For Your Mind

We know, it's easier said than done, but trying to create a calendar of things to look forward to positively distract yourself can make a real difference:

• Grab a hot drink with a friend.
• Go to your favourite yoga or Pilates class.
• Drop in for an acupuncture session or massage for some extra relaxation.
• Try a mindfulness app or guided meditation, check out Fertility Life Raft.
• Get outdoors and enjoy some gentle movement

Things to Avoid During the Two Week Wait

We hate to be the fun police, but there are probably some things to steer clear of during the two week wait. Hopefully this list is a little shorter than the one you've got saved on the Notes App of your phone.

• Ditch the Alcohol: whilst you're not officially pregnant just yet, it's best practice to avoid alcohol in such close proximity to pregnancy.
• No Need for Bed Rest: Once standard advice, now shown to have no added benefit and may even increase stress because you're going to be lying there just thinking about "am I pregnant?!" - of course, follow your medical doctors advice.
• Resist Early Testing: Easier said than done, hold off! Some fertility treatments that contain hCG can cause false positives. Trust your clinic's testing schedule for ultimate clarity and avoid the confusion.

You're Not Alone

Remember, the two week wait is a shared experience for many trying to conceive, whether unassisted or with a bit of help from science. It's okay to feel so many things - hopeful, anxious, excited or all three at once. And if you need extra support, connect with others online or in your community or reach out to your care team who can connect you with a counsellor.

How to Survive the Two Week Wait: All Wrapped Up

Focus on:

• Colourful, antioxidant-rich diet from fruits, vegetables, nuts, seeds, extra virgin olive oil, herbs & spices
• Boost omega-3s from oily fish and nuts & seeds
• Continue your evidence-based supplement plan, which can include OvaGold until pregnancy is confirmed.
• Get a few plans you can look forward to in the two week wait and focus on gentle movement and rest.

You're doing a great job, be kind to yourself and just know we're cheering you on here at arxi.

References

Gaskins AJ, Chavarro JE, Minguez-Alarcon L, et al. (2014). Dietary folate and reproductive success among women undergoing assisted reproduction. Obstetrics & Gynecology, 124(4), 801–809. doi:10.1097/AOG.0000000000000489

Gaskins AJ, Chiu YH, Williams PL, et al. (2016). Association between dietary patterns and semen quality in young men. Human Reproduction, 31(2), 486–494. doi:10.1093/humrep/dev246

Chiu YH, Karmon AE, Gaskins AJ, et al. (2018). Intake of omega-3 fatty acids and fish in relation to fecundability. Human Reproduction, 33(7), 1352–1360. doi:10.1093/humrep/dey093

Ruder EH, Hartman TJ, Blumberg J, Goldman MB. (2008). Oxidative stress and antioxidants: exposure and impact on female fertility. Human Reproduction Update, 14(4), 345–357. doi:10.1093/humupd/dmn011