Essential preparation steps before trying to conceive. Learn about health optimization, financial readiness, and lifestyle modifications to give your baby the best start.
Getting pregnant is exciting, but the months before conception are crucial for both you and your future baby. Pre-conception planning—the 3-6 months before you start trying—gives you time to optimize your health, address potential concerns, and create the best possible environment for a healthy pregnancy.
Studies show that women who plan their pregnancies have better outcomes. Pre-conception care reduces the risk of birth defects, pregnancy complications, and premature birth. It's also the perfect time to establish healthy habits that will benefit you throughout pregnancy and beyond.
Key Insight: The neural tube (which becomes the brain and spinal cord) forms in the first 28 days of pregnancy—often before you even know you're pregnant. This is why pre-conception health is so important.
Your first step should be scheduling a preconception visit with your healthcare provider. This appointment is specifically focused on preparing your body for pregnancy. During this visit, your provider will review your medical history, current medications, and any chronic conditions. They'll check for issues that could affect pregnancy, update vaccinations, and may order blood tests to check thyroid function, blood type, immunity to rubella and chickenpox, STIs, iron levels, and vitamin D levels.
Begin taking a prenatal vitamin with at least 400-800 mcg of folic acid at least one month before conception. Folic acid is crucial for preventing neural tube defects, which occur in the first month of pregnancy. Look for a prenatal vitamin that also contains iron (27 mg), calcium (1,000 mg), vitamin D (600 IU), DHA (an omega-3 fatty acid), and iodine (150 mcg).
Focus on a balanced diet rich in:
Being underweight or overweight can affect fertility and pregnancy outcomes. Your BMI ideally should be between 18.5 and 24.9. Talk to your doctor about a safe plan to reach a healthy weight if needed.
Aim for 30 minutes of moderate exercise most days of the week. Good options include walking, swimming, yoga, and strength training. Regular exercise improves fertility, helps maintain a healthy weight, and prepares your body for the physical demands of pregnancy.
Alcohol: There is no known safe amount of alcohol during pregnancy. Many experts recommend eliminating alcohol as soon as you start trying to conceive, since you won't know you're pregnant for the first few weeks.
Tobacco and Nicotine: Smoking reduces fertility in both men and women and increases the risk of miscarriage, premature birth, and low birth weight. If you smoke, quit now. Avoid secondhand smoke as well. This includes vaping and e-cigarettes.
Caffeine: While moderate caffeine intake (less than 200mg per day, about one 12-oz cup of coffee) is generally considered safe, some studies suggest that high caffeine intake may reduce fertility. Consider reducing your intake now.
Some prescription and over-the-counter medications can affect fertility or cause birth defects. Never stop taking prescribed medications without consulting your doctor, but do have a conversation about all prescription medications, over-the-counter pain relievers, herbal supplements, acne medications (especially isotretinoin), and certain anxiety and depression medications. Your doctor can help you switch to pregnancy-safe alternatives if needed.
Reduce exposure to chemicals that may affect fertility or fetal development, including pesticides, lead and mercury, solvents and paint fumes, BPA in plastics (choose BPA-free containers), and cleaning products with harsh chemicals.
Having a baby is a significant financial commitment. While you don't need to be wealthy to have children, planning ahead can reduce stress and help you focus on your growing family.
Review your health insurance policy to understand prenatal care coverage and copays, hospital delivery costs and your out-of-pocket maximum, coverage for newborn care, breast pump coverage (required under most plans), and lactation consultant services.
The first year with a baby can cost $10,000-$15,000 or more. Start saving now for medical bills not covered by insurance, baby gear (crib, car seat, stroller), diapers and wipes ($70-80/month), childcare costs (if applicable), and loss of income during parental leave.
Research your employer's parental leave policy. Understand how much time you have available, whether it's paid or unpaid, and how you'll manage finances during leave. Consider short-term disability insurance if available, and plan your budget for potential income reduction.
Having a baby is a life-changing decision that affects both partners. Open, honest communication now will strengthen your relationship and help you prepare together.
Fertility and pregnancy health aren't just about the person carrying the baby. Male partners should also take a multivitamin, avoid excessive alcohol and tobacco, maintain a healthy weight, avoid hot tubs and saunas (heat can affect sperm production), reduce stress, and get adequate sleep. Sperm takes about 3 months to develop, so men should adopt healthy habits 3-6 months before trying to conceive.
Pre-conception planning sets you up for a healthy pregnancy and baby. Take it one step at a time—even small improvements in your health make a difference. Use our ovulation calculator when you're ready to start tracking your fertile window.