Thinking about how to prepare for pregnancy? The healthiest pregnancies often start before conception. Preparing means taking care of your physical, emotional, and financial health so you’re ready for whatever comes next.

Here are some critical ways to prepare for pregnancy, which we'll cover in-depth:

• Book a preconception check-up with your doctor
• Track your menstrual cycles
• Focus on eating more nutritious foods
• Get consistent, daily exercise
• Prioritize better sleep
• Take care of your mental health
• Cut down on harmful habits
• Review your employer’s insurance and leave policies
• Build your support system

Early preparation can improve your chances of having a healthy pregnancy and help you feel more in control. Keep reading for more detailed advice as you take your next steps toward getting pregnant.  

Why preparing for pregnancy matters

What makes preparing for pregnancy so important? It helps you take proactive steps to improve your health and address any potential risks. 

Preconception health refers to a person’s physical, mental, and emotional well-being before becoming pregnant. This includes understanding how current health conditions, medications, lifestyle habits, and even diet could affect getting pregnant. 

Benefits of preparing for pregnancy

• Health conditions like diabetes or high blood pressure can affect both fertility and pregnancy outcomes if left unmanaged.
• Some habits, medications, and even foods can be harmful to a baby early on (sometimes even before you know you’re pregnant).
• Planning ahead gives you time to get important vaccines, start prenatal vitamins, and address risk factors that could affect the baby’s development.

On the other hand, skipping this planning stage can carry risks. 41% of pregnancies in the U.S. are unplanned, which increases the chances of delayed prenatal care, exposure to harmful substances, and complications like preterm birth or low birth weight. Preconception care helps birthing parents reduce these risks and supports better outcomes for both parents and the baby.

How to prepare for pregnancy

Preconception care is a smart step for anyone who could become pregnant because good health lays the foundation for a healthy pregnancy and baby. 

Here is an in-depth list of ways to get ready — and why they matter.

Schedule a preconception health check

One of the most important steps you can take before trying to get pregnant is scheduling a preconception checkup with a healthcare provider to identify any health concerns that could affect your ability to get pregnant or impact your pregnancy and the baby’s development. 

A preconception appointment will give you a chance to review your overall health with a provider, make lifestyle adjustments, and begin any necessary treatments or preventive care. Ideally, this checkup should happen at least three months before trying to get pregnant, although some individuals may want more time to prepare for pregnancy.

What to expect at a preconception visit

Your preconception checkup is a normal, routine part of the pregnancy journey. During the appointment, your doctor will typically do the following:

• Review your personal and family medical history, including any chronic conditions or past pregnancy complications
• Discuss current medications and supplements, including those that may not be safe during pregnancy
• Talk about your diet, exercise routine, alcohol and tobacco use, and other lifestyle factors
• Screen for sexually transmitted infections (STIs) 
• Ask about your vaccination record and make recommendations for vaccination updates 
• Do a physical exam to take your vitals, weight, blood pressure, and other basic health indicators
• Conduct a pelvic exam to make sure reproductive organs are healthy 

The preconception checkup visit is also a good time to raise concerns or questions about your partner’s health. Some fertility factors and health risks can be affected by both partners, so it’s helpful to consider their health history and habits as part of your pre-pregnancy discussions. 

Questions to ask your doctor as you prepare for pregnancy

Whether you’re preparing for your first pregnancy or planning to have another child, a doctor’s visit can feel intimidating or overwhelming. It’s best to make a list of questions to ask your care provider. 

If you’re not sure where to start, use the following questions to help guide your conversation.

What steps can I take now to improve my chances of getting pregnant?

Your doctor can recommend lifestyle changes, dietary adjustments, and timing strategies to help improve your chances of getting pregnant. 

Are my current medications safe if I become pregnant?

It’s important to review all prescriptions, over-the-counter medicines, and supplements to ensure they won’t affect your fertility or harm a developing fetus. Bring a list of medication and supplement names and dosages to share with your provider. 

What screenings or tests should I get before trying to get pregnant?

Your provider may suggest bloodwork, STI testing, genetic screening, or other tests depending on your medical history.

How can I manage my existing health conditions before pregnancy?

If you have conditions like diabetes, high blood pressure, or thyroid disorders, your doctor can help you create a plan to manage them safely.

Understand your menstrual cycle and ovulation window

Understanding the menstrual cycle is one of the most effective ways to time pregnancy. Since conception is most likely to happen in the days around ovulation, knowing when ovulation occurs can help increase the chances of getting pregnant.

Track your cycle

In a typical 28-day cycle, ovulation usually occurs around day 14. However, many people have cycles that are shorter or longer, and timing can vary month to month. Tracking your cycle helps you learn what’s normal for your body and predict your fertile window more accurately.

Consider using the following tools to understand what ovulation looks like for you:

• Period tracking apps to estimate ovulation based on past cycles.
• Ovulation calendars to log symptoms and monitor ovulation timing.
• Ovulation predictor kits can test hormone levels in urine that indicate ovulation.
• Fertility monitors that combine several indicators for more precise tracking.

Look for signs of ovulation

Your body may give physical clues that ovulation is approaching. Here are some of the most common signs of ovulation:

• Cervical mucus changes. Around ovulation, discharge becomes clear, stretchy, and slippery (similar to egg whites), which helps sperm travel more easily.
• Slight rise in basal body temperature (BBT). Your resting body temperature rises slightly during ovulation. Tracking this each morning can help identify fertile days.
• Breast tenderness. Hormonal shifts can cause soreness in the days before or after ovulation.
• Mild bloating or cramping. Some people experience ovulation pain, which can feel like a dull ache or sharp twinge on one side of the lower abdomen.
• Increased libido or heightened senses. Though not universal, some individuals notice subtle changes in mood or physical sensitivity.

When to seek help getting pregnant

If your periods are irregular, hard to track, or absent for months at a time, it’s a good idea to talk to a healthcare provider. Irregular cycles can make it harder to pinpoint ovulation and may signal underlying health conditions that could affect fertility. Your doctor can help identify any issues and recommend next steps as you prepare for pregnancy.

Optimize your nutrition and supplements

Prenatal nutrition is about making intentional choices to support both your health and the future baby’s growth. Your diet can improve fertility, support hormone health, and help prepare the body for the demands of pregnancy. But even with a balanced diet, it’s not always easy to get all the nutrients needed to support a healthy pregnancy.

Start prenatal vitamins early

Healthcare providers recommend starting prenatal vitamins at least one month before trying to conceive. These supplements are specially formulated to fill nutritional gaps and provide key vitamins and minerals that support your baby’s early development.

Some of the key nutrients you’ll want during pregnancy include:

• Folic acid 
• Iron
• Calcium
• Vitamin D
• Omega-3 fatty acids 
• Iodine

Many people assume they can wait to start supplements after a positive pregnancy test, but early development happens fast. Starting to take prenatal vitamins before getting pregnant ensures your body is ready from day one.

Nutrient intake recommendations from the National Institutes of Health Office of Dietary Supplements.

Eat more nutrient-dense foods

Building healthy eating habits before pregnancy can improve fertility and help form a strong nutritional foundation for your baby’s earliest stages of development. In addition to supplements, eating a variety of whole foods supports your body and builds healthy habits for pregnancy.

Eat more of these foods:

• Leafy greens (spinach, kale) and citrus fruits for folate
• Dairy products or fortified plant milks for calcium and vitamin D
• Eggs, lean meats, tofu, and legumes for protein and iron
• Fatty fish rich in omega-3s
• Whole grains and nuts for energy and fiber
  

Limit or avoid these foods:

• Raw or undercooked meats, eggs, or seafood
• High-mercury fish
• Unpasteurized dairy and soft cheeses
• Deli meats and cold cuts, unless heated
• Caffeinated beverages
• Alcohol

If you’re hearing a lot of contradictory advice, it might be a good idea to take the time to understand common myths about nutrition and fertility. And don’t stress too much about figuring out the perfect diet. Take this advice from Registered Dietitian, Rebecca Blake, MS, RD, CDN: “Nutrition is crucial, but it’s important to remember that no single food can make an instant, considerable difference.”

Review and adjust lifestyle habits

Many lifestyle factors, such as diet, exercise, substance use, and stress, can impact fertility and your baby’s development, so it’s important to start building healthy routines early. Making a few key changes to daily habits before pregnancy can lower health risks and support a smoother pregnancy. 

Get daily exercise

Moving your body more will help lower your blood pressure and heart rate and help build strength and flexibility for pregnancy and labor. Make movement a regular, consistent part of your day. Aim for 10,000 steps per day and incorporate strength training and aerobic activity into your weekly schedule. 

Prioritize better sleep

Deep, restful sleep helps balance critical hormones that impact fertility. Create a daily wind-down routine before bedtime that helps you relax and unplug. For most people, 7-9 hours a night is the goal for amount of sleep, but your body may require a little more or less.

Manage your stress

Chronic stress can lower a person’s chance of getting pregnant by disrupting ovulation and hormone levels. Stress may also encourage you to pick up unhealthy habits like sleeping less, drinking alcohol, or eating ultraprocessed foods. Try to build in stress-reducing habits like yoga, meditation, journaling, or simply setting boundaries around work and rest.

Maintain a healthy weight

Being underweight or overweight can make it harder to get pregnant and can increase the risk of complications like gestational diabetes, high blood pressure, and preterm birth. A balanced diet and regular exercise can help support a healthy weight and hormonal balance.

Limit your caffeine intake 

Caffeine is safe in moderation, but it’s best to stay under 300 mg of caffeine per day (equivalent to approximately two 12-ounce mugs of coffee). Excessive caffeine has been linked to fertility issues and may increase the risk of miscarriage. However, keep in mind that you won’t find caffeine just in coffee or soda drinks; it may also be added to beverages or foods you regularly consume.  

Quit harmful habits

Smoking, vaping, drinking alcohol, and using recreational drugs are linked to serious pregnancy risks, including miscarriage, premature birth, birth defects, and infant loss. These substances can also affect fertility in both partners.

If you use any of these substances regularly, talk to a healthcare provider about how to quit or reduce use safely before trying to get pregnant.

Stay aware of environmental hazards

Some chemicals and physical conditions in workplaces or at home can pose risks to reproductive health. These exposures can happen through the air, skin contact, or ingestion.

Common hazards to avoid or manage in your everyday environment:

• Harsh cleaning agents or industrial chemicals at work
• Radiation (e.g., medical or lab settings)
• Loud noise or vibration-heavy machinery
• Infectious diseases (which are especially prominent in healthcare and childcare roles)
• Long hours, irregular shifts, or physically demanding work

If you work in an environment with these types of exposures, talk to your doctor or employer about safety measures and adjustments that can help reduce your risk before and during pregnancy.

Review medications and medical history

Before getting pregnant, it’s important to take a close look at your medical history and current medications. This step helps identify and manage any conditions or treatments that could affect your pregnancy or the health of your baby.

Talk to your doctor about medications and supplements

Some prescription and over-the-counter medications, as well as herbal remedies and dietary supplements, may not be safe during pregnancy. Even common medications can carry risks during pregnancy. A healthcare provider can help review everything you're currently taking and recommend safer alternatives if needed.

Manage chronic health conditions

If you live with a chronic health condition like diabetes, thyroid disorders, asthma, or high blood pressure, you should speak with your care provider before trying to get pregnant. Unmanaged conditions can increase the risk of complications such as miscarriage, preterm birth, or birth defects. Your provider will work with you to adjust medications, develop a management plan, or refer you to a specialist to ensure you’re prepared for a healthier pregnancy.

Get up-to-date on vaccinations

Vaccines play an important role in protecting both you and your future baby from preventable diseases. Some vaccines should be completed before pregnancy because they aren’t safe to receive while pregnant.

Key vaccinations to review with your doctor include:

• MMR (measles-mumps-rubella): If you’re not immune, you’ll need to be vaccinated and wait at least four weeks before trying to conceive.
• COVID-19: This vaccination is recommended before or during pregnancy to reduce the risk of severe illness.
• Influenza (flu): Safe to receive before or during pregnancy, and best to complete by the end of October to protect you and your baby from flu season.

Consider genetic counseling

As part of your pre-pregnancy health check, you may be referred to a genetic counselor if there are conditions in your family history that could affect your future child. A simple review of your family’s health history can help guide screening decisions and provide insight into any potential inherited conditions, so you can make better-informed decisions.

Address mental and emotional well-being

Studies have shown that poor preconception mental health is one of the strongest risk factors for pregnancy complications, including low birth weight, preterm birth, and even non-live births. Taking time to nurture your emotional health before getting pregnant can reduce risks and help create a more stable, supportive foundation for the journey ahead.

Build a support system

Strong support makes a difference for your pregnancy and baby. Try identifying one or two people who you know will offer consistent, nonjudgmental support during pregnancy.

Open communication with your healthcare provider is also key. Don’t hesitate to bring up fears, past experiences, or concerns so your provider can help you create a plan that supports your mental and physical health.

Care for your mental health

If you have a history of anxiety, depression, or other mental illnesses, it’s important to talk with a healthcare provider before trying to get pregnant — especially if you’re taking medication.

Important reminders:

• Never stop taking mental health medication without guidance from your doctor.
• Your provider can help you balance mental health needs with pregnancy planning.
• Planning can help reduce the risk of symptoms returning or worsening during or after pregnancy.

Therapy and support groups can also be incredibly helpful during this time. Even if you’re feeling well now, pregnancy and new parenthood can bring up complex emotions. Building coping strategies in advance is a smart way to prepare.

Communicate and plan together

If you're parenting with a partner, having open, honest conversations about hopes, fears, expectations, and responsibilities can help reduce stress and strengthen your relationship.

Bring up topics like:

• What emotional support looks like for each of you
• Plans for handling challenging moments
• Boundaries, rest needs, or mental health check-ins

The more aligned you are before pregnancy, the more supported you’ll feel as you move forward together.

Prepare financially and logistically

Planning for the logistical and financial stressors of pregnancy can set you up for a smoother transition into parenthood. 

Understand maternity and paternity leave policies

Parental leave policies in the U.S. vary widely by employer and state requirements. As of 2023, only 27% of private sector workers had access to paid family leave, and just 43% had access to short-term disability insurance. For low-wage workers, access is even more limited. 

If you're employed, review your company’s parental leave policy or reach out to HR to learn:

• Whether your employer offers paid or unpaid leave
• How much time off is available for each parent
• Whether benefits are covered through short-term disability, the Family and Medical Leave Act (FMLA), or a combination

If you're nervous about speaking with HR and want to get this information discreetly, try asking a new parent on your team if they know the company leave policies.

Review health insurance coverage

Whether you’re insured through your job, the ACA Marketplace, or Medicaid, all qualified health plans must cover pregnancy and childbirth, even if you become pregnant before the coverage starts. Coverage includes:

• All prenatal care visits, with no co-pay
• Labor and delivery services
• Postnatal care, including breastfeeding support and breast pumps
• Mental health care, including therapy during and after pregnancy
• No lifetime caps on coverage and out-of-pocket limits for all essential health benefits

That said, you’ll likely still have some cost-sharing, like deductibles or coinsurance, especially for labor and delivery. Review your plan’s maternity coverage and ask about your estimated out-of-pocket costs to avoid surprises. Consider all possible costs of prenatal care and childbirth, including medications, doula care, and childbirth classes. 

Plan for life after giving birth

Childcare is one of the most significant ongoing expenses for new parents. In many U.S. states, childcare costs exceed the price of in-state college tuition. Use tools like a baby cost calculator and the Economic Policy Institute’s Child Care Cost Index to estimate your family’s potential expenses.

Also consider what the following adjustments might mean for your budgeting:

• Reduced work schedules or adopting flexible work options
• Preparing your home environment (setting up a safe sleep space, baby-proofing common areas)
• Ongoing expenses like diapers, formula, gear, and medical visits

Understanding what costs to expect will give you better peace of mind and help you prepare for pregnancy smarter.

Frequently asked questions (FAQ) about preparing for pregnancy

How long should I take prenatal vitamins before trying to conceive?

Ideally, start taking a prenatal vitamin at least one month before trying to get pregnant, according to the American College of Obstetricians and Gynecologists (ACOG). This gives your body time to build up essential nutrients, especially folic acid, which helps prevent neural tube defects that can occur early in pregnancy.

What lifestyle changes make the biggest difference in fertility?

When you’re trying to get pregnant, these lifestyle changes can help improve fertility:

• Quitting smoking and avoiding recreational drugs
• Limiting alcohol and caffeine
• Maintaining a healthy weight through diet and exercise
• Managing stress and supporting mental well-being

These changes can help regulate ovulation, improve hormone balance, and support a healthier pregnancy overall.

When should I seek help if I’m not getting pregnant?

If you're under 35 and have been trying for 12 months or more, or over 35 and trying for 6 months, it's a good idea to consult a healthcare provider. You should also reach out to a provider sooner if your periods are irregular, you've had previous reproductive health issues, or there's a known medical condition that could affect fertility.

Can men do anything to prepare for pregnancy?

Yes. Male fertility and men’s health overall also impact conception and the baby’s health. Common steps men can take to prepare for pregnancy include:

• Avoiding tobacco, excessive alcohol, and drug use
• Managing chronic conditions like diabetes
• Maintaining a healthy weight and balanced diet
• Avoiding exposure to high heat or harmful chemicals
• Attending a preconception checkup with their partner.

Is genetic screening necessary before pregnancy?

It depends on your medical and family history. Genetic screening can help identify the risk of inherited conditions and is often recommended if there’s a known genetic disorder in the family or if you're part of a population with known higher carrier rates for certain conditions. Your doctor may refer you to a genetic counselor to help guide next steps and decision-making.

Preparing for pregnancy: It's never too early to start

Preparing for pregnancy is one of the most meaningful investments you can make in your — and your baby’s — future health and well-being.

Everyone’s path to parenthood looks a little different. Whether you’re just starting to plan or ready to take action, Carrot is here to help you navigate what’s next with confidence. Log in to your account or speak with your HR team to learn what benefits are available to you.

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