If you're thinking about getting pregnant, now is the perfect time to start preparing your body. Making small changes before you conceive can have a big impact on your fertility, your future pregnancy, and your baby’s long-term health.
Whether you're just starting to plan or have been trying for a while, this guide covers everything you need to know: supplements, nutrition, exercise, and more.
Why Preconception Health Matters
The weeks and months before conception are often overlooked, but they’re a crucial time for laying the groundwork for a healthy pregnancy. This period is known as the preconception phase, and it’s when your body prepares to support new life.
Making healthy changes now:
- Improves egg and sperm quality
- Supports regular ovulation
- Helps prevent pregnancy complications
- Reduces risk of having a baby with low birthweight and/or developmental issues
- Builds emotional and physical resilience
And remember, this isn’t just for people carrying a pregnancy. Partners and sperm donors also play a role in preconception health.
The Most Important Supplements When TTC
Folic Acid
The NHS recommends that everyone trying to conceive takes:
- 400 micrograms of folic acid daily
- Start at least 3 months before conception, and continue until at least 12 weeks into pregnancy
Folic acid helps reduce the risk of neural tube defects, such as spina bifida.
If you have diabetes, a higher BMI, or a family history of neural tube defects, your GP may recommend a higher dose.
Vitamin D
Vitamin D supports healthy bones, teeth, and immune function. The NHS recommends:
10 micrograms daily year-round, especially for people with darker skin, those who cover their skin, or live in the UK.
Find out more on pregnancy supplements from NHS
Other Helpful Supplements
You may also want to include:
- Omega-3 fatty acids to support fetal brain and eye development
- Iron, especially if you have heavy periods or follow a plant-based diet
- Iodine helps with baby’s brain and nervous system development
- Zinc and selenium can support sperm quality and immune health
Always choose a preconception or pregnancy multivitamin without vitamin A, which can be harmful in high doses during pregnancy.
Speak with your pharmacist, GP, or midwife before starting new supplements.
Eat a Fertility-Friendly Diet
A balanced diet helps regulate hormones, support ovulation, and build up nutrient stores.
Try to include:
- Fruits and vegetables for antioxidants and fibre
- Whole grains like oats, brown rice, and quinoa
- Lean proteins such as fish, beans, eggs, and poultry
- Healthy fats from nuts, seeds, avocado, and olive oil
- Dairy or fortified alternatives for calcium and vitamin D
Aim to limit:
- Highly processed foods
- Trans fats and excessive sugar
- Caffeine (max 200mg per day)
- Alcohol (best avoided completely when TTC)
For guidance on healthy eating during the preconception phase, see NHS Eating Well.
Movement and Exercise
Regular physical activity can:
- Help maintain a healthy weight
- Regulate menstrual cycles
- Reduce stress and support mental health
- Improve sleep and circulation
The NHS recommends 150 minutes of moderate exercise per week. This can include:
- Brisk walking
- Swimming
- Yoga or Pilates
- Dancing
- Cycling
Avoid overexercising or intense workouts, especially if you’ve noticed irregular periods.
Sleep and Stress Management
Getting enough rest is vital. Aim for 7–9 hours of sleep per night and establish a calming bedtime routine.
Stress can affect ovulation and sperm production, so build daily habits to look after your emotional wellbeing:
- Mindfulness or guided meditation
- Journaling or creative hobbies
- Therapy or peer support groups
- Deep breathing exercises
- Time outdoors and screen breaks
Avoid Smoking, Alcohol and Recreational Drugs
Smoking and Vaping
These can reduce fertility, damage eggs and sperm, and increase the risk of miscarriage and complications during pregnancy. If you smoke or vape, get support to quit via the NHS Quit Smoking Hub.
Alcohol
Alcohol affects hormone levels and early embryo development. The safest option is to avoid alcohol entirely when TTC.
Recreational Drugs
Drugs like cannabis, cocaine, and ecstasy can reduce fertility and harm a developing pregnancy, even before you know you’re pregnant.
Consider Your Partner’s Health Too
Fertility is a shared journey. Encourage your partner (if applicable) to:
- Eat a nutrient-rich diet
- Stop smoking and limit alcohol
- Avoid hot baths, saunas, and tight underwear
- Take a men’s multivitamin with zinc and selenium
- Reduce stress and maintain a healthy weight
Sperm health improves with lifestyle changes, but it can take around 3 months to see results.
Midwife’s Top Tips
- Start taking folic acid and vitamin D as soon as you begin TTC
- Build a gentle, enjoyable exercise routine
- Eat to nourish your body, not to restrict
- Sleep well and find ways to manage stress
- Don’t forget your partner’s health matters too!
Preparing for pregnancy isn’t about being perfect—it’s about small, sustainable steps that help your body feel safe, nourished, and ready. Whether you conceive quickly or the journey takes time, you are doing something incredible by investing in your future health.
Fertility can feel uncertain, but self-care, knowledge, and support go a long way. And if you ever need extra reassurance, your GP or midwife is there to guide you.
