A healthy pregnancy doesn’t start with a positive test. It starts in the months before during preconception, an ideal window to build the healthiest possible foundation for your future baby.

Think of this time as a reset, not a complete overhaul. You don’t have to completely change your lifestyle or do everything perfectly. Just adding prenatal vitamins to your daily routine can have a big impact.

Here’s what experts recommend doing before trying to conceive.

1. Start taking prenatal vitamins

In the past, women waited until they were pregnant to start taking prenatal vitamins. Doctors now recommend starting prenatal vitamins at least 1-3 months before trying to conceive.

This way, your body will have optimal nutrient levels to support neural tube development in the first weeks of pregnancy. This process occurs before most women know they’re pregnant, so it’s important to have that base level of nutrition.

You might also like: How We Formulated Our Prenatal Vitamins

2. Book a preconception checkup

Before you officially start trying, make an appointment with your OB/GYN for a preconception checkup. This is the time to:

• Review your medical history and lifestyle
• Talk about potential risk factors
• Plan when to go off contraceptives
• Discuss options—like fertility and genetic testing, egg retrieval, or IVF

Fertility declines significantly around age 35, while the risk of pregnancy complications rises. The older you are, the earlier experts recommend booking your preconception checkup.

• Under 35: 3 months before
• Over 35: 3-6 months before

3. Study your cycle

Each month, women have a 6-day window in which they can get pregnant—the 5 days before ovulation and the day of ovulation. Understanding your cycle can make it easier to conceive.

Consider using period tracking apps to record your menstrual cycle. At-home ovulation test kits and tracking apps can help you pinpoint ovulation, so you’re aware of your fertility window.

4. Maintain a healthy weight

Hormones, ovulation, and fertility are all connected to weight. Maintaining a healthy weight also significantly lowers a woman's risk of developing preeclampsia and gestational diabetes during pregnancy.

5. Let go of habits that don’t support a healthy pregnancy

The adverse effects of nicotine, alcohol, and recreational drugs on pregnancy and gestation are well-documented. This applies to your partner, too. Couples in which one or both people consume them may also take longer to conceive or struggle to conceive at all.

Nicotine, alcohol, and recreational drugs significantly harm male and female fertility:

• Lowering sperm count, quality, and motility and semen volume
• Decreasing egg quality
• Disrupting hormones responsible for libido, menstruation, and ovulation
• Increasing the risk of ectopic pregnancy, miscarriage, and IVF failure

6. Be mindful of caffeine intake

Excessive caffeine consumption has been linked to lower male and female fertility. Experts recommend keeping caffeine intake under 200 mg per day, equivalent to 1-2 cups of coffee.

7. Nourish your body with healthy foods

A balanced diet helps regulate hormones and prepares your body for the journey ahead. It’s not a replacement for a prenatal vitamin—it’s a complement. These foods may be especially beneficial during preconception:

Walnuts: Rich in omega-3 fatty acids, walnuts may increase the likelihood of conception. They also contain vitamin E, which helps improve sperm count and motility.

Citrus fruit: Grapefruit, lemons, and oranges are full of vitamin C and polyamines, compounds that are critical for sperm and ovarian follicle development and embryo implantation.

Beans and lentils: These legumes are a good source of polyamines and folate, which is correlated with higher implantation rates in women and better sperm count and quality in men. Women who get protein from plants have reduced risk of ovulatory infertility.

Full-fat dairy products: Research suggests a connection between full-fat dairy products and a lower risk of ovulatory infertility, likely due to vitamins A, E, and D and high levels of polyamines.

Salmon and sardines: Omega-3 fatty acids are vital during pregnancy for fetal brain, nervous system, and eye development. They also support fertility. Just make you’re eating fish low in mercury. Light canned tuna, anchovies, mackerel, and oysters are also good options.

8. Reduce daily toxic exposures

Your environment significantly influences your health. If you’re not already, consider the chemicals you’re exposed to every day and where you can reduce them with safer, EWG VERIFIED® products made without harmful chemicals.

Many household cleansers and personal care products contain parabens, phthalates, and VOCs—endocrine disruptors that can impact fertility. Plastic food containers can leach chemicals into food, and non-stick cookware contains PFAS. Preconception is a great time to make healthy swaps that will create a safer home for baby in the future.

You might also like: 7 Ways To Reduce Neurotoxins At Home

9. Support your mental health

Preconception can be a trying time, no pun intended. Stress can affect hormones, ovulation, and overall health, making it more difficult to get pregnant. Find healthy ways to navigate the highs and lows. Therapy, time with supportive loved ones, boundary setting, and self-care are all good options.

10. Prioritize sleep and rest

Pregnancy’s a marathon. Getting pregnant isn’t always a walk in the park, either. Lack of sleep and poor sleep quality can increase stress and disrupt hormones. As much as you can, maintain a consistent sleep and wake schedule. You’ll really appreciate it, once you become a parent!

References

Cleveland Clinic. (2023.) Preconception Counseling. Retrieved April 14, 2026.

Sansone, A., Di Dato, C., de Angelis, C., Menafra, D., Pozza, C., Pivonello, R., Isidori, A., & Gianfrilli, D. (2018.) Smoke, alcohol and drug addiction and male fertility. Reprod Biol Endocrinol. Retrieved April 16, 2026. 

Wesselink, A., Wise, L., Rothman, K., Hahn, K., Mikkelsen, E., Mahalingaiah, S., & Hatch, E. (2016). Caffeine and caffeinated beverage consumption and fecundability in a preconception cohort. Repro Toxicol. Retrieved April 16, 2026. 

Mayo Clinic. (2025.) Pregnancy diet: Focus on these essential nutrients. Retrieved April 17, 2026.