Trying to Get Pregnant? 8 Things to Do Before You Start
If you’re thinking about starting a family, it’s easy to focus on the moment you see a positive test. But there’s a lot you can do before trying to conceive to support your body, boost fertility, and reduce stress along the way.
Here are 8 things to do before you start trying to get pregnant—because preparation matters just as much as timing.
1. 🩺 Book a Preconception Check-Up
Before you start TTC (trying to conceive), schedule a visit with your OB-GYN or a fertility specialist.
They’ll review:
Your medical history
Current medications
Menstrual health
Vaccination status
This is your chance to ask questions, rule out any potential issues, and get personalized advice.
2. 💊 Start Taking Prenatal Vitamins
You don’t need to wait until you’re pregnant to start taking prenatal vitamins—especially folic acid.
Taking 400–800 mcg of folic acid daily before pregnancy can help prevent neural tube defects in early development.
Look for:
Folic acid
Iron
Vitamin D
DHA (if possible)
3. 🧠 Track Your Cycle
Understanding your menstrual cycle is key to knowing when you’re fertile. Apps, ovulation predictor kits, and basal body temperature tracking can help you:
Predict ovulation
Identify irregularities
Time intercourse more effectively
4. 🥗 Optimize Your Nutrition
Now’s the time to nourish your body:
Eat more whole foods (leafy greens, lean proteins, whole grains)
Cut back on processed snacks, sugar, and trans fats
Hydrate consistently
A Mediterranean-style diet has been linked to improved fertility outcomes in both women and men.
5. 🛑 Quit Smoking, Limit Alcohol
Both smoking and heavy drinking are linked to:
Lower egg quality
Hormonal imbalance
Increased risk of miscarriage
It’s a great time to reduce or quit—ideally 2–3 months before trying to conceive.
6. 🏃♀️ Move Your Body, But Don’t Overdo It
Moderate exercise is great for hormone balance and stress relief. But excessive workouts or extreme weight loss can disrupt ovulation. Find a movement routine that feels energizing, not exhausting.
7. 😴 Prioritize Sleep & Stress Management
Poor sleep and chronic stress can interfere with hormone balance and ovulation. Try:
7–9 hours of restful sleep
Meditation or journaling
Therapy or support groups
Saying no to burnout
Mental wellness is just as important as physical prep.
8. 🧬 Know When to Get Help
If you’ve been trying to conceive for 12+ months (or 6+ months if you’re 35+), it’s time to consult a fertility specialist.
Even before you try, a simple fertility assessment can give you peace of mind—and help you plan ahead.
💬 Final Thoughts
Irregular periods aren’t something to ignore—especially if you’re hoping to get pregnant. The good news? With the right information and support, you can get your cycle (and fertility) back on track.
📍 Ready to talk to a fertility expert?
FAQs: Preparing to Get Pregnant
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Ideally, start taking prenatal vitamins at least 1–3 months before trying to conceive. Folic acid is especially important early on—even before you know you’re pregnant.
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Yes. Smoking and heavy alcohol use can lower fertility, disrupt ovulation, and increase miscarriage risk. It’s best to quit or significantly cut back before trying to conceive.
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Ovulation can be tracked using:
Ovulation Predictor Kits (OPKs)
Basal Body Temperature (BBT)
Cervical mucus changes
Cycle tracking apps
A consistent routine helps you learn your unique pattern.
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Yes—moderate exercise is beneficial. Aim for 30 minutes a few times a week. Avoid overtraining, which can negatively affect ovulation and hormone balance.
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Start with your OB-GYN or primary care provider for a preconception check-up. If you have irregular periods, a history of miscarriage, or other concerns, a fertility specialist may be recommended.
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That’s totally normal. It can take several months to conceive, even when everything is healthy. If you’re under 35 and not pregnant after 12 months (or 6 months if over 35), it’s time to get a fertility evaluation.