Summary

18 items · 20–35 minutes

Why Preconception Health Matters

Many of the most critical stages of fetal development — including neural tube formation — occur in the first weeks of pregnancy, often before a woman knows she is pregnant. This is why preconception care, the deliberate attention to health before trying to conceive, can have meaningful implications for both maternal and fetal outcomes.

Preconception care is not about perfection. It is about creating conditions that support a healthy pregnancy and identifying any factors that may benefit from medical attention in advance. Whether you are planning to conceive within a few months or simply thinking ahead, the steps below offer a structured starting point.

For a broader look at preventive screenings relevant to this stage of life, see our overview of reproductive health screenings every woman should know about.

Always Consult Your Healthcare Provider First

This checklist is general health information and is not personalized medical advice. Preconception needs vary significantly depending on individual health history, age, and circumstances. Before starting supplements, stopping medications, or making significant lifestyle changes, speak with a qualified clinician who can evaluate your specific situation.

What to Cover Before You Start Trying

Use the checklist below as a conversation guide with your healthcare provider and a personal audit of your current habits. Not every item will apply to every person — a qualified clinician can help you prioritize based on your individual health history.

Medical Preparation

Schedule a preconception visit with your OB-GYN, midwife, or primary care provider to review your overall health status and discuss your plans. Must
Review all current medications and supplements with your provider, as some may require adjustment before or during early pregnancy. Must
Ensure routine vaccinations are current, including rubella and varicella immunity, which are typically checked preconception rather than during pregnancy. Must
Discuss management of any chronic conditions — such as thyroid disorders, diabetes, or hypertension — to optimize control before conception. Must
Ask about genetic carrier screening if you or your partner have a family history of inheritable conditions. Should

Nutritional Considerations

Begin taking a daily folic acid supplement containing at least 400 mcg, ideally starting one to three months before trying to conceive, as recommended by the CDC. Must
Discuss iron, iodine, and vitamin D levels with your provider, as deficiencies are common and can be assessed through routine blood work. Should
Work toward a varied, balanced diet rich in leafy greens, legumes, whole grains, lean proteins, and healthy fats. Should
Limit high-mercury fish (such as shark, swordfish, and king mackerel) and review food safety guidelines relevant to early pregnancy. Should
Consider consulting a registered dietitian if you follow a restrictive dietary pattern (vegan, celiac-restricted, etc.) to identify potential nutrient gaps. Nice to have

Lifestyle Factors

Stop smoking and avoid secondhand smoke exposure, as tobacco use is associated with increased risks of miscarriage, preterm birth, and low birth weight. Must
Eliminate alcohol consumption, since no safe level of alcohol in pregnancy has been established and preconception is an appropriate time to stop. Must
Aim for consistent, moderate-intensity physical activity appropriate for your current fitness level, discussing any high-intensity routines with your provider. Should
Prioritize regular, adequate sleep — generally seven to nine hours per night for most adults — to support hormonal balance and overall health. Should
Assess your stress levels and explore evidence-supported strategies such as mindfulness, counseling, or gentle movement if stress is consistently elevated. Nice to have

Environmental and Occupational Health

Identify and reduce exposure to known reproductive toxins in your home or work environment, such as certain pesticides, heavy metals, or solvents. Should
Review product labels for phthalates, parabens, and BPA where feasible, and discuss any occupational chemical exposures with your provider. Nice to have
Ensure your home has been tested for radon and lead if you live in an older building or high-risk area, as these exposures are relevant in early pregnancy. Nice to have

If you have been using hormonal contraception and are planning to transition off it, it may be worth reviewing what that change involves. Our article on the documented benefits and drawbacks of hormonal contraception provides a balanced clinical overview.

Do Not Stop Prescribed Medications Without Guidance

Some people assume they should discontinue all medications before pregnancy, but abruptly stopping certain treatments — including antidepressants, anticonvulsants, or blood pressure drugs — can carry serious health risks. Always involve your prescribing provider in any decision to change, taper, or discontinue a medication during the preconception period.

Tools and Resources to Support Your Preparation

Preconception planning does not require specialized equipment, but a few practical tools can help you stay consistent and informed. Below are resources commonly used during this preparation phase.

Required

Prenatal or Preconception Multivitamin

Provides folic acid, iron, iodine, and other key nutrients in formulations designed to support conception and early fetal development.

Optional

Menstrual Cycle Tracking App or Journal

Helps you understand your cycle length and identify your fertile window, which is useful information to share with your provider.

Optional

Blood Pressure Monitor (home cuff)

Allows you to track baseline blood pressure at home if your provider recommends monitoring before or during conception attempts.

Optional

Registered Dietitian Referral

Provides personalized nutritional guidance tailored to your health history, dietary pattern, and preconception goals.

If nutrition basics feel unfamiliar territory, our foundational nutrition guide is a helpful starting point before discussing dietary changes with your provider.

This article is for general informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making decisions about your reproductive health or any aspect of preconception care.

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Women's Health Editorial Team · Contributor

Women's Health Editorial Team is the collective byline for our editorial team and contributor network. Articles published under this byline or an editorial pen name are researched, written, and reviewed according to our editorial standards for clarity, consistency, and independence before publication.

The content on this site is for informational purposes only and is not a substitute for professional advice. Always consult a qualified professional for guidance specific to your situation.