Getting pregnancy-ready: 7 must-dos before you start trying to conceive
Before you start trying: begin a prenatal with 400-800 mcg of folic acid (ideally 3 months ahead), book a preconception checkup, and work on the basics -- diet, exercise, alcohol and caffeine, smoking, weight, and a dental visit -- since several of these get harder to adjust once you're pregnant.
If you're looking to get pregnant in the near future, listen up! If you're a planner (hint: you know you're a planner if you've already got a Pinterest board full of nursery ideas and a spreadsheet mapping out your conception journey, not judging), getting pregnancy-ready takes a bit of preparation and intention. We all get so focused on timing ovulation just right once we start trying, but your pre-pregnancy prep matters a lot too. Here are 7 must-dos to get your body ready before it's go-time.
1. Start taking prenatals ASAP
Start taking prenatals now if you aren't already. Most experts recommend starting at least 3 months before you want to conceive -- those nutrients matter for fertility and fetal development, and folic acid specifically helps prevent certain birth defects. Research shows women who take folic acid pre-conception have a 70% lower risk of neural tube defects compared to those who don't.
Find a prenatal with 400-800 mcg of folic acid. Gummies are a good option if pills aren't your thing -- just note many gummies skip iron, so you may want to pair one with an iron-rich diet or separate supplement. Good iron sources include red meat, seafood, spinach, beans, and fortified cereal.
2. Eat your way to babymaking
Your diet doesn't need to be perfect, but preparing to bring new life into the world is a good reason to start taking care of yourself first. Weekly meal prep helps ensure balanced homemade meals are on hand, and smoothies are an easy way to pack in extra nutrients. Focus on more fruits, veggies, lean protein, and whole grains -- no need to obsess over "eating for two" yet, just aim for balance. Stay hydrated too. For more detail, see 10 Fertility Diet Tips to Implement Today.
3. Make exercise a habit
Regular activity helps keep weight in check, regulates hormones, and relieves stress. Even 30 minutes a day of gentle movement can help prime your body, and staying active now builds a habit worth continuing during pregnancy. Find something you actually enjoy -- walking, prenatal yoga, cycling, swimming, dancing around the kitchen -- and aim for most days of the week.
4. Get your pre-baby checkup
See your OB-GYN before trying to conceive to make sure your health is in good shape. At your visit, your doctor will likely review your medical and family history, menstrual cycle, and any prior pregnancies, check hormone levels if relevant, and make sure you're current on screenings like Pap smears and STI tests. It's not the most exciting appointment, but early detection of any issues matters. Schedule your preconception appointment rather than putting it off.
5. Eat folate-rich foods
Beyond a prenatal with folic acid, folate-rich foods -- leafy greens, citrus fruits, beans, fortified cereals and bread -- add extra support. Sneaking spinach or kale into a smoothie is an easy way to boost intake without changing the flavor much. Leafy greens pack the most folate, so aim for 1-2 servings daily; pairing them with vitamin-C-rich foods like citrus helps your body absorb the folate.
6. Optimize your lifestyle
Your doctor can give specific guidance, but common recommendations include:
- Quitting smoking -- it can specifically impair fertility and fetal development.
- Limiting alcohol -- most experts suggest 1-2 drinks per week max once you're trying.
- Reducing caffeine -- high intake can potentially disrupt conception; swapping some coffee for decaf or green tea helps.
- Managing stress -- easier said than done, but yoga, meditation, or journaling can help.
- Adjusting medications -- some prescriptions and OTC meds can affect conception or pregnancy; ask your doctor.
- Reaching a healthy weight -- being significantly under or overweight can disrupt the hormones that enable pregnancy.
Pick the one or two changes most relevant to you rather than overhauling everything at once -- small, gradual steps tend to stick better.
7. Don't forget your dental visit
Schedule a dental visit to handle any lingering needs before pregnancy. Hormonal shifts during pregnancy can increase gum sensitivity and bleeding, so a deep clean and any needed fillings beforehand mean less to manage once you're pregnant. A bonus tip: an electric toothbrush and fluoride toothpaste help optimize your at-home routine too.
That about covers it! It's a lot, but taking these steps now means your body will be well-prepped for pregnancy. Good luck out there.
Common questions
How far ahead of trying should I start a prenatal?
Most experts recommend starting at least 3 months before you want to conceive -- folic acid intake before conception is linked to a significantly lower risk of neural tube defects.
Do I need to overhaul my whole lifestyle at once?
No -- focus on the one or two changes most relevant to you rather than trying to fix everything overnight. Small, gradual changes tend to actually stick.
Why get a dental visit before trying to conceive?
Hormonal shifts during pregnancy can increase gum sensitivity and bleeding, so addressing cavities and getting a deep clean beforehand means less to manage once you're pregnant.