What to Do Before Trying to Get Pregnant
- August 2, 2026
- Women’s Health
Trying to get pregnant is often treated as something that begins with a positive pregnancy test. But in reality, pregnancy preparation starts before conception. The weeks and months before pregnancy can be an important window to support your health, reduce avoidable risks, review medications, start key supplements, and identify medical issues that may need attention.
This stage is called preconception care. It does not mean trying to become “perfect” before pregnancy. It means giving your body the best possible starting point while also understanding that fertility and pregnancy are not completely under personal control.
ACOG explains that prepregnancy care can include a physical exam, counseling about nutrition, exercise, medications, and treatment of certain medical conditions. ACOG also advises not stopping prescription medication without speaking with an obstetrician or another healthcare professional first. (acog.org)
This article covers what to do before trying to get pregnant, what matters most, what is often overhyped, and when to speak with a healthcare professional.
Last updated: August 02, 2026
Table of Contents
This article is for educational purposes only and is not a substitute for professional medical advice.
1. Book a Preconception Check-Up
A preconception visit is one of the most useful steps before trying to conceive. It gives you a chance to review your health, medications, cycle pattern, medical history, vaccinations, and pregnancy risk factors before pregnancy begins.
During a preconception visit, a healthcare professional may review:
- Your menstrual cycle and ovulation pattern
- Medical conditions such as diabetes, thyroid disease, hypertension, PMOS/PCOS, epilepsy, autoimmune disease, or anemia
- Previous pregnancies or miscarriages
- Medications and supplements
- Vaccination status
- Family history
- Genetic risks
- Lifestyle habits
- Weight, blood pressure, and general health
- Mental health history
- Any fertility concerns
This visit is especially important if you have a chronic medical condition, take regular medication, had pregnancy complications before, have irregular periods, or are over 35.
2. Start Folic Acid Before Pregnancy
Folic acid is one of the most important supplements before pregnancy. It helps reduce the risk of neural tube defects, which affect the baby’s brain and spine early in development.
The CDC states that having enough folic acid at least 1 month before and during pregnancy can help prevent major birth defects of the developing baby’s brain and spine. (cdc.gov)
Many guidelines recommend taking 400 micrograms of folic acid daily before pregnancy and during early pregnancy. Some women need a higher dose, such as those with a previous pregnancy affected by a neural tube defect or certain medical or medication-related risk factors. ACOG notes that some women, including those who previously had a child with a neural tube defect, may need 4 mg daily as a separate supplement at least 3 months before pregnancy and for the first 3 months of pregnancy. (acog.org)
Do not take high-dose folic acid unless a healthcare professional recommends it.
3. Consider a Prenatal Vitamin
A prenatal vitamin can help cover key nutrients before and during pregnancy. Many prenatal vitamins contain folic acid, iron, iodine, vitamin D, and other nutrients needed for pregnancy preparation.
The NHS states that when pregnant or trying to get pregnant, it is important to take certain supplements, including folic acid and vitamin D. (nhs.uk)
A prenatal vitamin is not a replacement for a balanced diet, but it can help reduce the risk of missing key nutrients.
When choosing a prenatal vitamin, consider discussing these nutrients with a doctor or pharmacist:
- Folic acid or folate
- Vitamin D
- Iodine
- Iron
- Vitamin B12, especially for vegan or vegetarian diets
- DHA or omega-3, if dietary intake is low
Avoid taking multiple pregnancy supplements at the same time unless advised, because some nutrients can be harmful in high doses.
4. Review Your Medications and Supplements
Some medications are safe during pregnancy, while others may need adjustment before conception. This includes prescription medication, over-the-counter medicine, acne treatments, herbal products, supplements, and certain vitamins.
Do not stop important medications on your own. Stopping medication suddenly may be more dangerous than continuing it. ACOG specifically advises not stopping prescription medication until you have talked with an obstetrician or another healthcare professional. (acog.org)
Review medications if you use treatment for:
- Acne
- Epilepsy
- Depression or anxiety
- Blood pressure
- Diabetes
- Thyroid disease
- Autoimmune conditions
- Pain or inflammation
- Migraines
- Blood thinning
- Hormonal conditions
Also discuss herbal supplements. “Natural” does not always mean safe during pregnancy.
5. Check Vaccinations
Some infections can be more serious during pregnancy or may affect the baby. Before trying to conceive, it is useful to check whether your vaccines are up to date.
The NHS advises people trying to get pregnant to have the MMR vaccine if they have not already had it, because it helps protect the baby during pregnancy. (nhs.uk)
Common vaccines to review before pregnancy may include:
- MMR
- Varicella/chickenpox
- Flu vaccine
- COVID-19 vaccine
- Hepatitis B in selected cases
- Tdap timing during pregnancy
Some vaccines, such as MMR and varicella, are usually given before pregnancy rather than during pregnancy, so it is better to check early.
6. Manage Chronic Health Conditions
If you have a medical condition, pregnancy planning is especially important. Some conditions need to be well controlled before conception to reduce risks during pregnancy.
Conditions to review include:
- Diabetes or insulin resistance
- Thyroid disease
- High blood pressure
- PMOS/PCOS
- Endometriosis
- Epilepsy
- Kidney disease
- Autoimmune disease
- Heart conditions
- Severe anemia
- Depression or anxiety
- Eating disorders
- Obesity or very low body weight
Good control before pregnancy can support both maternal and fetal health. In some cases, medication changes or specialist input may be needed before trying.
7. Track Your Menstrual Cycle
Understanding your cycle can help you identify your fertile window and notice potential ovulation problems.
You can track:
- First day of each period
- Cycle length
- Bleeding pattern
- Cervical mucus changes
- Ovulation predictor kits if helpful
- Basal body temperature if you prefer
- Period pain or unusual symptoms
- Missed or irregular periods
ASRM notes that the fertile window is the 6-day interval ending on the day of ovulation, and pregnancy is most likely when intercourse occurs in the 3 days before ovulation and the day of ovulation. (asrm.org)
Apps can be useful, but they estimate ovulation based on patterns. They are not always accurate, especially if cycles are irregular.
8. Time Intercourse Without Making It Stressful
Trying to conceive can become emotionally stressful when everything feels scheduled. The goal is to understand timing without turning intimacy into pressure.
ASRM states that reproductive efficiency is highest when intercourse occurs every 1 to 2 days during the fertile window. (asrm.org)
A practical approach is:
- Have intercourse every 1 to 2 days during the fertile window
- Or every 2 to 3 days throughout the cycle if tracking feels stressful
- Focus especially on the days before ovulation
There is no need to make the process perfect every month. Consistency matters more than stress.
9. Support a Balanced Diet
There is no single “fertility diet” that guarantees pregnancy. But a balanced, nutrient-rich diet can support ovulation, blood sugar, energy, gut health, and pregnancy preparation.
A preconception-friendly diet may include:
- Vegetables and fruits
- Whole grains
- Beans and lentils
- Nuts and seeds
- Eggs, fish, poultry, dairy, or other protein sources
- Healthy fats such as olive oil and avocado
- Iron-rich foods
- Folate-rich foods
- Calcium and vitamin D sources
- Enough water
Avoid extreme dieting. Very restrictive diets can disrupt ovulation, increase stress, and make nutrient deficiencies more likely.
10. Support a Healthy Weight Without Obsession
Body weight can influence hormones, ovulation, pregnancy risk, and fertility. Both very low body weight and higher body weight may be linked with ovulation problems in some women.
However, the goal should not be shame, crash dieting, or rapid weight loss. A healthier approach is to focus on metabolic health:
- Regular meals
- Enough protein
- Enough calories
- Fiber-rich foods
- Movement
- Sleep
- Blood sugar balance
- Medical support when needed
If your periods are irregular, absent, or very unpredictable, it is worth checking for PMOS/PCOS, thyroid disease, under-eating, stress, or other causes.
11. Move Your Body Regularly
Regular physical activity supports mood, sleep, insulin sensitivity, circulation, heart health, and pregnancy preparation.
Helpful options include:
- Walking
- Strength training
- Swimming
- Cycling
- Pilates
- Yoga
- Low-impact cardio
The goal is regular movement, not overtraining. Excessive exercise combined with low calorie intake can disrupt ovulation and make periods irregular or absent.
12. Stop Smoking and Avoid Secondhand Smoke
Smoking is one of the clearest modifiable risk factors for fertility and pregnancy health. It may reduce fertility and is linked with pregnancy complications.
If you smoke, quitting before pregnancy is one of the most important steps. If you live with smokers, reducing secondhand smoke exposure also matters.
Support can include counseling, quit programs, and medical advice. If quitting feels difficult, speak with a healthcare professional rather than trying to manage it alone
13. Avoid Alcohol and Be Careful With Caffeine
If you are trying to get pregnant, it is best to avoid alcohol or keep intake very low, especially after ovulation, because early pregnancy may happen before you know.
Caffeine does not always need to be eliminated, but it is usually best to keep it moderate. High caffeine intake may negatively affect fertility, and pregnancy-safe limits should be discussed with a healthcare professional.
Also remember that caffeine can come from coffee, tea, energy drinks, chocolate, and some soft drinks.
14. Prioritize Sleep
Sleep affects hormones, blood sugar, appetite, mood, stress response, and energy. Poor sleep can make trying to conceive feel harder emotionally and physically.
Helpful sleep habits include:
- Keeping a consistent sleep schedule
- Reducing screens before bed
- Avoiding caffeine late in the day
- Keeping the room dark and cool
- Treating snoring, insomnia, or suspected sleep apnea
- Creating a calming bedtime routine
Sleep does not need to be perfect, but persistent sleep problems deserve attention.
15. Manage Stress Without Blaming Yourself
Stress is often blamed for fertility struggles, but that can be unfair. Stress alone does not explain most fertility problems, and women should not be made to feel responsible for medical conditions.
Still, stress management can support sleep, mood, relationships, appetite, and quality of life while trying to conceive.
Helpful tools may include:
- Walking
- Breathing exercises
- Journaling
- Prayer or meditation
- Therapy or counseling
- Time outdoors
- Reducing unnecessary pressure
- Talking with a trusted person
The goal is not to be perfectly calm. The goal is to feel supported.
16. Consider Genetic Carrier Screening
Some couples may choose genetic carrier screening before pregnancy. This can identify whether parents carry certain inherited conditions that could affect a baby.
Carrier screening may be especially relevant if:
- There is a family history of genetic disease
- Partners are related by blood
- You belong to a population with higher risk of certain inherited conditions
- You want more information before pregnancy
- You are planning IVF
A healthcare professional can explain which screening is appropriate and what results mean.
17. See a Dentist
Dental health is often overlooked before pregnancy. Gum disease and dental infections can become more uncomfortable during pregnancy. Hormonal changes may also affect gum sensitivity.
Before trying to conceive, consider:
- Dental check-up
- Treating cavities or gum problems
- Improving brushing and flossing
- Discussing any needed dental procedures
Good oral health is part of overall pregnancy preparation.
18. Prepare Financially and Practically
Pregnancy preparation is not only medical. Practical planning can reduce stress.
Consider reviewing:
- Health insurance or medical coverage
- Maternity care options
- Work leave policies
- Budget for prenatal visits and baby needs
- Support system
- Transportation to appointments
- Partner involvement
- Home safety
- Emotional readiness
You do not need to have everything solved before pregnancy, but planning early can help.
19. Know When to Seek Fertility Advice
Not everyone needs fertility testing before trying. But timing matters, especially with age or irregular cycles.
Consider seeking fertility advice if:
- You are under 35 and have been trying for 12 months without pregnancy
- You are 35 or older and have been trying for 6 months without pregnancy
- You are over 40 and trying to conceive
- Your periods are irregular or absent
- You have known endometriosis, PMOS/PCOS, fibroids, or thyroid disease
- You have had recurrent miscarriages
- You had pelvic infections or pelvic surgery
- Your partner may have sperm-related factors
- You are considering egg freezing or IVF
ASRM defines infertility as failure to achieve a successful pregnancy after 12 months or more of regular unprotected intercourse and recommends earlier evaluation when age or medical history suggests higher risk. (asrm.org)
What Not to Overthink Before Pregnancy
Preconception health matters, but it should not become a source of fear. You do not need to follow every trend online.
Be cautious with:
- “Fertility detox” plans
- Extreme diets
- Expensive supplement stacks
- Overtracking every body signal
- Blaming yourself for every negative pregnancy test
- Stopping medication without medical advice
- Waiting too long to seek help if age or symptoms matter
The goal is preparation, not perfection.
Final Thoughts
FAQ
1. When should I start preparing before trying to get pregnant?
Ideally, start preparing at least 1 to 3 months before trying. This gives time to start folic acid, review medications, check vaccines, improve lifestyle habits, and manage medical conditions.
2. Should I take folic acid before pregnancy?
Yes. Folic acid is recommended before pregnancy because it helps reduce the risk of neural tube defects, which develop very early. The CDC states that having enough folic acid at least 1 month before and during pregnancy can help prevent major birth defects of the brain and spine. (cdc.gov)
3. Do I need a prenatal vitamin before getting pregnant?
A prenatal vitamin can be helpful because it usually contains folic acid and other nutrients important for pregnancy. The NHS recommends key supplements such as folic acid and vitamin D when pregnant or trying to get pregnant. (nhs.uk)
4. Should I stop my medications before trying to conceive?
Do not stop prescription medications without medical advice. Some medicines need adjustment before pregnancy, but stopping suddenly may be harmful. ACOG recommends speaking with a healthcare professional before stopping prescription medication. (acog.org)
5. How often should we have intercourse when trying to conceive?
ASRM states that reproductive efficiency is highest when intercourse occurs every 1 to 2 days during the fertile window. If tracking ovulation feels stressful, having intercourse every 2 to 3 days throughout the cycle is a practical option. (asrm.org)
6. Should I track ovulation?
Tracking ovulation can help, especially if cycles are regular. Options include cycle tracking, cervical mucus observation, and ovulation predictor kits. If cycles are irregular or absent, seek medical advice.
7. What foods help before pregnancy?
No single food guarantees pregnancy. A balanced pattern with vegetables, fruits, whole grains, protein, healthy fats, iron-rich foods, folate-rich foods, calcium, vitamin D, and enough water can support reproductive health.
8. When should I see a doctor if I am not getting pregnant?
Seek advice after 12 months of trying if you are under 35, after 6 months if you are 35 or older, and sooner if you are over 40, have irregular periods, known reproductive conditions, recurrent miscarriages, or partner fertility concerns.
9. Should my partner prepare too?
Yes. Sperm health also matters. Your partner can support fertility by avoiding smoking, limiting alcohol, eating well, exercising regularly, sleeping enough, managing medical conditions, and seeking evaluation if there are concerns.
10. Is stress stopping me from getting pregnant?
Stress alone does not explain most fertility problems, and you should not blame yourself. Managing stress can support sleep, mood, and quality of life, but persistent difficulty conceiving should be evaluated medically.
References
About the Author
Dr. Suleiman Atieh
Founder