Written by Natalia Laspina
Medically reviewed by Maria Emilia Garralda (Gynecologist and Obstetrician, Expert in Sexual and Reproductive Health)

Planning a pregnancy involves much more than stopping birth control. When the decision to have a baby is intentional, people tend to seek information, visit fertility specialists, and adopt healthier routines that support their reproductive well-being.

The period during which someone takes steps to improve their health before conception is called the preconception stage. This stage matters: thoughtful planning increases the chances of conceiving, reduces the risk of complications, and helps create the foundation for a healthy pregnancy and childhood.

Research shows that people who plan a pregnancy often engage in healthier behaviors—such as avoiding smoking or starting multivitamins—before they conceive. However, not all studies show a direct relationship between pregnancy intention and preconception habits. This highlights why preconception health should be encouraged for everyone of reproductive age, whether or not they’re actively trying to get pregnant.

Understanding the Preconception Stage

A cross-sectional study found that non-pregnant individuals planning to conceive within the next 12 months were less likely to smoke and more likely to take multivitamins compared with those not planning a pregnancy. This suggests that many people are willing to adjust their lifestyles before conception.

But preconception health isn’t only physical. Emotional readiness also plays a role—whether that involves strengthening a partnership, reflecting on personal goals, or preparing to parent solo. Building a strong emotional and mental foundation can positively shape the transition to parenthood.

Healthy preconception habits—such as taking folic acid, staying active, and consulting healthcare professionals—have been associated with fewer complications, including preeclampsia, preterm birth, and low birth weight.

Preconception Health Tips for the Gestational Parent

1. Schedule a Preconception Checkup

Before starting the process, meet with a healthcare provider to review your medical and family history and discuss screenings or preventive steps that support a healthy pregnancy.

2. Stop Using Birth Control When Ready

Unless you have an ovulation disorder, there’s usually no need to wait months for your menstrual cycle to regulate after stopping contraception.

3. Track Your Ovulation Window

Understanding your fertile window improves your chances of conceiving. Period-tracking apps and ovulation predictor kits (urine tests) can help you identify your most fertile days with good accuracy.

4. Start Prenatal Vitamins Early

Start prenatal vitamins early. Folic acid (folate) is essential in preventing neural tube defects and supporting early fetal development.

5. Manage Stress and Emotional Well-being

While stress alone does not cause infertility, managing it can support overall well-being and help maintain regular menstrual cycles.

6. Stay Physically Active

Aim for about 30 minutes of moderate exercise, five days a week. Movement supports cardiovascular health, stress reduction, and weight management.

7. Reach and Maintain a Healthy Weight

Being underweight or overweight can affect ovulation and increase the risk of complications such as preterm birth or gestational diabetes. A healthcare provider or dietitian can help you find a safe approach.

8. Improve Your Diet and Daily Habits

Choose whole foods, fewer refined carbohydrates, and more lean proteins and healthy fats. Incorporate colorful fruits and vegetables—especially red, orange, and dark leafy greens—for essential vitamins and antioxidants.

9. Avoid Smoking and Limit Caffeine

Chemicals in tobacco affect ovarian function and egg quality. Quitting smoking improves reproductive health at any stage.

Keep caffeine intake to about two servings per day (roughly 200–250 mg) to help reduce the risk of miscarriage or difficulty conceiving.

10. Review Your Medications Safely

Some medications can impact conception or affect fetal development. Consult your healthcare provider to adjust or substitute medications safely before trying to conceive.

Preconception Health for Sperm-Producing Partners

Reproductive health is a shared responsibility. People who produce sperm also play a vital role in preconception health—especially with the significant decline in average sperm counts reported in recent decades. Research on preconception care for sperm-producing individuals continues to grow.

Physical, nutritional, hormonal, and environmental factors can all influence sperm quality, count, and production. While at-home kits can offer preliminary information, a professional evaluation is essential for a complete assessment.

6 Steps to Support Preconception Health for Sperm-Producing Partners

1. Get a Professional Sperm Health Evaluation

A medical evaluation provides insight into sperm count, motility, and morphology, and can identify factors affecting fertility.

2. Review Medications With a Healthcare Provider

Some medications can interfere with sperm production. Discuss anything you’re taking with your healthcare provider.

3. Check for Workplace Chemical Exposures

Long-term exposure to chemicals such as pesticides, lead, benzene, or certain heavy metals may impact fertility.

4. Improve Nutrition, Sleep, and Lifestyle

• Healthy weight: Maintaining a healthy weight can support sperm quality.
• Zinc-rich foods: Lean meats, whole grains, seafood, eggs, Brazil nuts, and mushrooms.
• Vitamin E: Found in nuts, seeds, vegetable oils, and certain fertility supplements.
• Sleep: Adequate rest supports hormone regulation and sperm health.

5. Avoid Alcohol, Tobacco, and Drugs

Excessive alcohol use, smoking, and illegal drugs can decrease sperm count and affect movement and shape.

6. Protect Against Excess Heat

High temperatures can reduce sperm production. Consider limiting hot tubs, saunas, long hot showers, or tight underwear. Cyclists may benefit from moderating duration or adjusting seat ergonomics to reduce heat and pressure.

Know Your Family Medical History Before Pregnancy

Family health history can influence fertility or shape the medical advice you receive. Hereditary cancers—such as breast, ovarian, cervical, or uterine cancers—may affect reproductive capacity.

Ask about a family history of:

• Diabetes
• High blood pressure
• Blood-clotting disorders

Your healthcare provider can use this information to determine which screenings or preventive measures are appropriate.

Emotional Readiness and Holistic Preparation for Pregnancy

Planning a pregnancy is a meaningful and sometimes emotional process. It’s normal for feelings to shift—from excitement to uncertainty—both during the trying-to-conceive stage and after confirming a pregnancy.

Preparing emotionally is just as important as preparing physically. Taking proactive steps together (or individually) not only improves the chance of conceiving but also strengthens the foundation for a healthy pregnancy and family life.

Reflection questions that may help:

• Why do you want to have a baby? Are you feeling any pressure—internal or external?
• If you have a partner, how might having a baby change your relationship? Are you both ready?
• How could a baby affect your work, studies, or day-to-day life?
• What will caring for a baby look like? Will someone stay home, or will you need childcare?

For additional support, the World Health Organization’s guide offers evidence-based recommendations for both egg-producing and sperm-producing individuals, including nutrition, chronic disease management, environmental exposures, and lifestyle considerations.