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Preparing for Pregnancy: A Pre-Conception Checklist

Healthy steps to take before you start trying, and why a pre-pregnancy check-up helps.

Before you use this guide: This is general educational information, not an individual medical assessment. We do not identify a clinician reviewer on this page, so please confirm personal health decisions with your doctor, midwife or paediatrician.

Preparing your body before conception gives your baby the best start. Many of the most important steps are simple habits you can begin a few months ahead. Preparing is not about being perfect, and you do not need to wait until everything is ideal.

Book a pre-conception check-up

Talk to your doctor about your medical history, long-term conditions (such as diabetes, thyroid or blood pressure problems, epilepsy or asthma), and every medicine or supplement you take. Some medicines are not safe in pregnancy, but never stop a prescribed medicine without medical advice. Your doctor can also review your family history, any past pregnancy problems and whether genetic carrier screening would be useful.

Healthy habits to start now

• Start folic acid as your doctor advises, ideally at least a month before you conceive. See our guide to folic acid and prenatal vitamins.
• Stop smoking and avoid alcohol and recreational drugs, including cannabis. Ask your doctor for support to quit.
• Aim for a healthy weight through balanced eating and regular activity. Being underweight or overweight can affect fertility and pregnancy.
• Check that your vaccinations are up to date, for example rubella (German measles), measles, chickenpox and flu, as your doctor recommends. Some vaccines need to be given at least a month before you conceive.
• Visit your dentist, since gum health matters in pregnancy.
• Limit caffeine to around 200 mg a day, about one to two cups of coffee.
• Ask your doctor about vitamin D and iodine, which many health services recommend.

Eat well

A balanced diet with vegetables, fruit, wholegrains, protein, dairy or fortified alternatives and healthy fats supports fertility and early pregnancy. You do not need a special diet. Read our healthy pregnancy diet guide and the foods to avoid in pregnancy, so you know the basics before you conceive.

Understand your cycle

Knowing when you ovulate helps you time sex for the fertile window, which is the few days before and including ovulation. You can track your cycle with a calendar, an app, ovulation test strips, or changes in cervical mucus. See our guide to ovulation and the fertile window.

How long might it take?

Most healthy couples conceive within a year of regular, unprotected sex, and most within the first six months. See your doctor sooner if you are 35 or over and have been trying for six months, or if you are under 35 and have been trying for a year. Seek advice earlier if you have irregular or absent periods, known conditions such as endometriosis or PCOS, or a history of pelvic infection or surgery. Our guide to fertility myths and facts clears up common worries.

Do not forget your partner

Sperm quality affects fertility. A partner who stops smoking, limits alcohol, keeps a healthy weight, avoids overheating the testicles and manages stress improves the chances. See our guide to fertility and your partner.

Check your environment and work

• Ask your employer about exposure to chemicals, radiation, heavy lifting or shift work that may need adjusting in pregnancy
• Avoid cleaning cat litter (toxoplasmosis risk) or ask someone else to do it, and wash your hands after handling raw meat
• Check the travel health advice for your country if you plan to visit areas with Zika or malaria, and ask your doctor before travelling when trying to conceive

Think about your finances and support

• Find out about maternity or parental leave, pay and your health insurance or coverage
• Talk with your partner about expectations, roles and how you would manage childcare
• Build a circle of support among family and friends

Look after your mind too

Trying for a baby can feel exciting and stressful. Talk with your partner, and ask for support if worries build up. If you have had depression, anxiety or other mental health conditions, speak to your doctor before you conceive, so you can plan your care and any medicines. Do not stop medicine on your own.

When you get a positive test

Contact your doctor or midwife to book your first appointment, keep taking folic acid, and read our guide to early signs and pregnancy testing.

Where to check current advice

Recommendations differ between countries, so check with your own health service, such as the NHS in the UK, the HSE in Ireland, the CDC and ACOG in the US, the SOGC in Canada and the Australian Government Department of Health.

This content is for general information only and is not medical advice. Every pregnancy and every baby is different. Always talk to your doctor, midwife or paediatrician about your own situation, and seek urgent care if you are worried.