Get Ready for Pregnancy

• Start folic acid now. Most people who could become pregnant should take 400 micrograms of folic acid daily, starting at least one month before conception and continuing through early pregnancy. History or certain medicines can call for a different dose, so check whether that applies to you.
• Review medicines and supplements. Include prescriptions, over-the-counter pain relievers, skin treatments, herbs, and performance supplements. The right move may be to continue, change, or monitor a medicine, not simply stop it.
• Plan for chronic conditions. Diabetes, high blood pressure, thyroid disease, epilepsy, mental health conditions, and other diagnoses may benefit from tighter control or a treatment adjustment before pregnancy.
• Check vaccines and infection prevention. Some vaccines are best completed before pregnancy; others are recommended during it. Treat STI risk and dental care as ordinary parts of preconception health.
• Stop tobacco and nicotine, and avoid alcohol while trying. Get treatment support rather than relying on willpower. Avoid recreational drugs, and discuss any cannabis use as part of the plan.
• Eat regular, varied meals. Build them from vegetables and fruit, whole grains or other carbohydrates, protein foods, and calcium-rich foods. A prenatal vitamin adds to food; it doesn't replace it.
• Move consistently. Work toward regular aerobic activity, plus strength work if it suits you. A routine you already tolerate beats a last-minute intense program.
• Know the fertile window. Pregnancy is most likely in the several days before ovulation and on the day itself. Sex every one to two days during that window is enough for many couples; exact daily timing isn't required.

Over the next four weeks, put folic acid beside an existing daily habit. List every medicine and supplement, and arrange a preconception review if you have ongoing conditions, take medicines that could matter in pregnancy, or had a complicated pregnancy before. Pick one reliable breakfast or lunch, two weekly movement sessions you enjoy, and a realistic sleep window.

If tobacco, nicotine, alcohol, or another substance is part of ordinary life, choose your support now (clinician, quitline, therapy, medication when appropriate, or a trusted person) instead of waiting for a positive test. If you have a partner, make changes together where that lightens the load.

Focus on what can materially change pregnancy health. A standard prenatal vitamin, a medication review, and substance support usually matter more than expensive fertility foods, wearable ovulation guesses, or broad supplement panels. If cycles are irregular, track them to find the pattern, but don't assume an app can confirm ovulation.

Fertility declines with age and varies widely. Seek an evaluation after 12 months of trying if the person trying to become pregnant is under 35, after 6 months from age 35 through 40, and discuss evaluation now if they are over 40. Seek help sooner at any age with very irregular periods, known reproductive conditions, prior cancer treatment, or a known male-factor concern.