The weeks and months before conception are more important than many people realise. Your health at the time of conception can influence your baby's development, your pregnancy experience, and even your child's long-term health. The good news is that most preconception steps are straightforward and within your control.
Your Preconception Checklist
Medical
- Schedule a preconception check-up with your GP
- Start folic acid (at least 400-500mcg daily)
- Review all medications with your doctor
- Check vaccination status (rubella, varicella, whooping cough)
- Cervical screening if due
- Dental check-up (pregnancy can affect gum health)
- Review any chronic conditions (thyroid, diabetes, asthma)
Lifestyle
- Achieve a healthy weight (BMI 18.5-24.9)
- Stop smoking (both partners)
- Reduce alcohol consumption
- Limit caffeine to 1-2 cups of coffee per day
- Start regular, moderate exercise
- Ensure adequate sleep (7-9 hours)
- Manage stress where possible
Nutrition
- Eat a balanced, varied diet
- Include folate-rich foods (leafy greens, legumes)
- Ensure adequate iron intake
- Include omega-3 fatty acids (fish, walnuts)
- Stay well hydrated
- Limit processed foods and added sugars
- Consider a prenatal multivitamin
For Your Partner
- Healthy diet and regular exercise
- Stop smoking and limit alcohol
- Avoid excessive heat (hot tubs, laptops on lap)
- Consider a semen analysis if trying for 6+ months
- Review any medications with a doctor
- Maintain a healthy weight
Folic Acid: The Most Important Supplement
Folic acid is the single most important preconception supplement. It significantly reduces the risk of neural tube defects (such as spina bifida) in your baby.
- Start at least 1 month before conception (ideally 3 months)
- Standard dose: 400-500 micrograms (mcg) daily
- Higher dose (5mg) may be needed with certain risk factors
- Continue for the first 12 weeks of pregnancy
When to Seek Specialist Advice
Consider seeing a fertility specialist before you start trying if:
- You are over 35 and want to understand your fertility status
- You have irregular periods or known reproductive conditions
- You have a history of miscarriage
- You or your partner have a known genetic condition
Frequently Asked Questions
Related Pages
All content on this page has been reviewed and verified by Dr Priya Sivadas for factual accuracy and clinical correctness.
- FRANZCOG — Fellow of RANZCOG
- CREI — Certified Reproductive Endocrinology & Infertility
- MMed (Rep Med) — Master of Reproductive Medicine, UNSW
- MBBS — Bachelor of Medicine & Surgery
- DGO — Diploma in Gynaecology & Obstetrics
- MD — Doctor of Medicine (O&G)
Planning to Start a Family?
Dr Priya Sivadas can provide a comprehensive preconception assessment and personalised guidance.
Make an Appointment