Preconception Health Checklist

Preparing your body before pregnancy gives you the best start. This checklist covers the essentials — not perfection, just sensible steps both partners can take.

Before you start trying

• Book a preconception visit with your doctor
• Start folic acid at least one month before trying
• Review medications and supplements with a clinician
• Update vaccinations if needed
• Quit smoking and limit alcohol for both partners

Lifestyle and health

• Maintain a healthy weight and moderate exercise
• Manage chronic conditions (thyroid, diabetes, PCOS)
• Reduce caffeine if you drink a lot
• Prioritise sleep and stress management
• Male partners: avoid prolonged heat near the testicles

Why start early

Many of these steps only pay off if you begin before conception. Folic acid protects the baby's developing spine in the earliest weeks — often before you know you're pregnant — so starting a month ahead matters. Sperm take about 2–3 months to mature, which means lifestyle changes the male partner makes now show up in the months you're actually trying. Getting chronic conditions such as thyroid problems, diabetes or high blood pressure well controlled beforehand is far easier than adjusting treatment mid-pregnancy.

Questions for your doctor

Ask about cycle regularity, which supplements and doses are right for you, whether any of your regular medicines need changing, recommended blood tests or screening, and any family history worth flagging. Also ask how long to try before coming back. Bring a written list — appointments go quickly.

When to speak to a doctor first

Book a preconception visit before trying if you have a long-term condition or take regular medication, if your periods are irregular or absent, if you've had a previous pregnancy loss or complication, if either partner has a known fertility issue, or if there's a relevant family or genetic history. If you're 35 or older, an early conversation is sensible so you don't lose months. This is preparation, not a sign anything is wrong.

Common mistakes

• Starting folic acid only after a positive test instead of a month before trying
• Treating preparation as the woman's job when both partners' health counts
• Stopping or changing prescribed medicines without medical advice
• Chasing 'perfect' health and delaying indefinitely — sensible steps are enough

Work through our interactive preconception checklist, check your overall readiness with the TTC readiness tool, and see what comes next in the getting pregnant guide.

This article is for general education and is not a substitute for personalised medical advice. Speak with a qualified doctor about your specific situation.