Preparing for Pregnancy

Your comprehensive guide to optimizing your health and fertility before conception

Fertility Tracking
Learn to track your cycle, identify fertile windows, and optimize timing for conception with ovulation prediction tools.
Nutrition & Diet
Essential nutrients, foods to eat and avoid, and dietary guidelines to support fertility and prepare your body for pregnancy.
Supplements
Recommended prenatal vitamins, folic acid, and other supplements to take before conception for optimal health.
Exercise & Wellness
Safe exercise routines, maintaining a healthy weight, and lifestyle habits that support fertility and conception.
Health Checkups
Important medical screenings, vaccinations, and health assessments to complete before trying to conceive.
Stress Management
Techniques for reducing stress, improving mental wellness, and creating a positive environment for conception.

Understanding Your Fertile Window

The fertile window is typically a 6-day period ending on the day of ovulation. Knowing when you ovulate helps you time intercourse for the best chance of conception.

Signs of Ovulation:

  • •Changes in cervical mucus (clear, stretchy, egg-white consistency)
  • •Slight increase in basal body temperature
  • •Mild pelvic or lower abdominal pain (mittelschmerz)
  • •Increased sex drive
  • •Breast tenderness

Preconception Nutrition

Foods to Emphasize
  • ✓Leafy greens and vegetables rich in folate
  • ✓Lean proteins (fish, poultry, legumes)
  • ✓Whole grains for sustained energy
  • ✓Healthy fats (avocado, nuts, olive oil)
  • ✓Iron-rich foods to build reserves
Foods to Limit or Avoid
  • ✗High-mercury fish (swordfish, king mackerel)
  • ✗Excessive caffeine (limit to 200mg/day)
  • ✗Alcohol when trying to conceive
  • ✗Processed foods high in trans fats
  • ✗Unpasteurized dairy and soft cheeses

Essential Supplements

Folic Acid (400-800 mcg daily)

Critical for preventing neural tube defects. Start at least 1-3 months before conception.

Vitamin D (1000-2000 IU daily)

Supports immune function, bone health, and may improve fertility outcomes.

Iron (27 mg daily if needed)

Prevents anemia and builds stores for pregnancy. Check levels with your doctor.

Omega-3 Fatty Acids

Supports fetal brain development. Choose prenatal-safe sources or supplements.

Partner Health Matters Too

Male fertility is equally important for conception. Partners should also focus on healthy lifestyle habits:

  • Maintain healthy weight and exercise regularly
  • Limit alcohol and avoid smoking
  • Eat a balanced, nutrient-rich diet
  • Manage stress and get adequate sleep

Ready to Start Your Pregnancy Journey?

Use our pregnancy calculator to track your fertile window and plan for conception

Calculate Fertile WindowBrowse Resources