The Complete Preconception Checklist: Everything You Need to Know Before Trying to Conceive
Ready to start a family? Learn the essential preconception checklist covering nutrition, supplements, lifestyle changes, and health screenings for both partners.
So You’re Thinking About Baby-Making—Let’s Talk Prep
So you and your partner have looked at each other over breakfast, maybe after yet another family gathering where Aunt Karen asked when the grandkids are coming, and thought, “Okay, maybe we’re actually ready for this.” Or perhaps you’ve been quietly googling “how to prepare your body for pregnancy” at 2 AM because that’s just how modern parenthood planning works these days.
First off—congratulations. Taking that first step toward building a family is a big deal, whether you’ve been thinking about it for years or it just popped into your head last Tuesday. But here’s the thing nobody tells you: getting pregnant isn’t always as simple as the health class videos made it seem back in ninth grade. There’s actually a fair bit of prep work involved, and honestly? It’s not just a women’s thing.
That’s right, dude. We’re looking at you too.
The modern approach to conception is all about being prepared, and I’ve put together this guide to help you and your partner hit the reset button on your health before you start trying. Think of it as your pre-flight checklist before embarking on the wildest, most beautiful adventure of your life.
Why Preconception Care Actually Matters—A Lot
Before we dive into the nitty-gritty, let’s address the elephant in the room: does all this preconception stuff actually make a difference?
Here’s the deal—studies show that the health of both partners before conception can impact everything from time to pregnancy to pregnancy outcomes to your future baby’s long-term health. We’re talking about things like sperm quality, egg health, hormonal balance, and nutritional status that set the stage for the whole nine months (and beyond).
But don’t stress if your current lifestyle isn’t exactly “wellness influencer” perfect. The goal isn’t perfection—it’s progress. Small, sustainable changes beat dramatic overhauls that you can’t maintain, and honestly? Your future self (and future kid) will thank you for starting somewhere.
Food for Fertility: What’s Actually Worth Your Attention
Nutrition isn’t complicated—but it does matter
Let’s cut through the noise for a second. You don’t need to go full kale-smoothie-cleanse or start eating only organic macadamia nuts flown in from a remote Indonesian island. What you do need is a solid foundation of nutrient-dense foods that support reproductive health for both partners.
Here’s the cheat sheet for eating your way to better fertility:
| Food Group | Why It Matters | Easy Swaps |
|---|---|---|
| Leafy greens | Folate-rich for egg quality and sperm health | Spinach in smoothies, salads, omelets |
| Fatty fish | Omega-3s reduce inflammation, support hormone production | Salmon, sardines 2x weekly |
| Berries | Antioxidants combat oxidative stress | Frozen berries in oatmeal or yogurt |
| Nuts and seeds | Zinc, selenium, vitamin E for sperm and egg health | Handful of almonds, pumpkin seeds |
| Whole grains | Stable blood sugar supports hormone balance | Quinoa, oats, brown rice over refined carbs |
| Legumes | Plant-based protein with iron and folate | Lentil soups, chickpea salads |
| Eggs | Choline powerhouse (critical for baby’s brain development) | Boiled, scrambled, in various dishes |
The Mediterranean diet has gotten a lot of buzz in fertility circles, and for good reason—research consistently shows it supports reproductive health. But honestly? A balanced diet rich in whole foods, lean proteins, and plenty of fruits and vegetables will serve you well, regardless of the specific label you put on it.
Foods to Limit or Avoid
Now for the less fun part. Some foods genuinely don’t play nice with fertility:
The Usual Suspects:
- Excessive caffeine (more than 3-4 cups of coffee daily may impact fertility)
- Alcohol (it affects hormone levels and sperm quality—moderation is key)
- Processed foods high in added sugars and unhealthy fats
- Trans fats (found in some fried foods and baked goods)
Look, I’m not here to be the food police. Enjoy your life. But being mindful about these things—especially when you’re actively trying to conceive—can make a real difference in your timeline.
Lifestyle Factors That Actually Move the Needle
Sleep: The Underrated Fertility Superpower
If you’re consistently running on six hours of sleep or less, it’s time to have a serious talk with yourself. Sleep deprivation messes with your hormones, increases stress, and can throw off your menstrual cycle (ladies) and reduce testosterone levels (gents). Both partners need quality sleep for optimal reproductive function.
The sweet spot? Seven to nine hours per night, consistently. Yes, that means establishing a bedtime routine like you’re five years old again. No screens an hour before bed, cool room, maybe some reading or meditation. I know—revolutionary stuff.
Exercise: Finding Your Sweet Spot
Here’s where people get it wrong in both directions. Some folks go hardcore at the gym, thinking more is always better. Others sit at desks all day and think walking to the car counts as exercise.
For fertility, consistency and balance are key. Moderate exercise (think brisk walking, swimming, cycling, yoga) supports healthy hormone levels and weight management. Excessive high-intensity exercise? That can actually throw things off, especially for women.
The goal is to move your body regularly, stay at a healthy weight (being either under or overweight can impact fertility), and not overdo it. Your future self will thank you for finding that middle ground.
Stress: The Silent Fertility Killer
Okay, I know this one is tricky because everyone says “just relax” and you want to throat-punch them. But stress genuinely impacts fertility—it affects hormone levels, can disrupt ovulation, and let’s be honest, makes the whole trying-to-conceive process way more miserable than it needs to be.
Finding stress management techniques that work for you isn’t optional—it’s essential. Whether that’s meditation, therapy, exercise, hobbies, or just sitting in your car alone for ten minutes before walking into your house—do what you need to do. Your mental health matters throughout this journey, not just when pregnancy happens.
The Supplement Situation: What You Actually Need to Know
Why Supplements Matter (Even If You Eat Well)
Look, we all know we should eat perfectly. But let’s be real—life happens. Maybe you’re traveling for work, or stressed about… trying to conceive, or just don’t love vegetables. Supplements fill in the gaps and ensure you’re getting specific nutrients that are critical for conception and early pregnancy.
The key word there is specific. You don’t need a cabinet full of thirty different bottles. You need targeted, quality supplements that address the nutrients most critical for reproductive health.
The Non-Negotiables for Prenatal Nutrition
Here’s where it gets actionable. If you’re going to take anything before and during pregnancy, make sure it covers these bases:
For Women:
| Nutrient | Why It Matters | What to Look For |
|---|---|---|
| Folate | Prevents neural tube defects; critical before and early pregnancy | Methylated folate (not folic acid)—better absorption, especially if you have MTHFR variants |
| Choline | Essential for baby’s brain development and placental function | At least 400mg per day—most prenatals don’t have enough |
| Iron | Supports increased blood volume and prevents anemia | Well-absorbed forms like ferrous bisglycinate |
| Vitamin D | Hormone regulation, immune function, pregnancy outcomes | 2000-4000 IU daily for most women |
| Omega-3 (DHA/EPA) | Fetal brain and eye development | At least 200-300mg DHA daily |
| Iodine | Thyroid function, baby’s brain development | 150mcg daily |
| B12 | Energy, nerve function, DNA synthesis | Methylcobalamin form |
For Men (Yes, Men Need Supplements Too!):
Sperm take about 72-74 days to fully develop, which means the supplements a man takes today will impact the sperm that fertilizes an egg roughly three months from now. That’s why preconception support for men is just as important.
| Nutrient | Why It Matters | What to Look For |
|---|---|---|
| Zinc | Sperm count and motility | At least 11mg daily |
| Selenium | Sperm morphology and function | 55-100mcg daily |
| Vitamin C | Sperm health, protects against oxidative damage | 500-1000mg daily |
| Vitamin E | Sperm membrane health | 200-400 IU daily |
| CoQ10 | Sperm energy and motility | 200-400mg daily |
| Folate | Sperm DNA integrity | 400mcg+ daily |
| Shilajit (in some advanced formulas) | Adaptogen supporting overall sperm quality | Look for Shilajit extract in men’s fertility formulas |
Beli: A Quality Option Worth Considering
Now, I’ve tried a lot of supplements over the years and talked to plenty of folks about what works for them. One brand that keeps coming up in conversations—and in my own research—is Beli.
Here’s what sets them apart:
They actually address male fertility seriously. Most companies treat men as an afterthought, if they acknowledge them at all. Beli has a dedicated men’s line (called Beli Vitality for Men) that specifically targets sperm health during that critical 72-day development cycle. This isn’t just marketing—it actually matters for couples trying to conceive.
Their formulations are legitimately science-backed. Beli uses methylated folate in their women’s products (crucial for anyone with MTHFR variations, which is more common than you’d think), and their choline levels actually meet the recommendations (a shocking number of prenatals skimp here). They also include Shilajit in their men’s formula—an adaptogen with emerging research around sperm quality support.
Third-party testing and clean ingredients matter. Beli has earned the Clean Label Project’s Purity Award, which tests for contaminants that many supplement companies ignore. They’re made in FDA-registered facilities in the US, follow GMP guidelines, and are third-party tested. For a market flooded with questionable supplements, this level of transparency is genuinely refreshing.
They cover the full journey. From preconception through pregnancy to postpartum (they’ve recently added a lactation support product), Beli offers products for every stage. This consistency can be helpful if you’re planning to continue supplementation throughout your journey.
Who Beli Might Work For
Beli is a solid choice if you’re:
- Looking for science-backed, clean formulations
- Wanting supplements that address both partners (they have specific products for men and women)
- Appreciate third-party testing and transparency
- Willing to invest in premium supplements ($50/month range for their core products)
- Have specific concerns about sperm or egg quality
Who Might Want to Look Elsewhere
Beli might not be your best fit if:
- Budget is your primary concern (there are cheaper options out there)
- You prefer local pharmacy brands you can find in stores
- You’re looking for a very bare-bones prenatal without extra ingredients
- You need products in immediate stock (some of their items sell out regularly)
Health Screenings: The Tests You Should Actually Get
Before trying to conceive, both partners should get a basic health workup. Think of it as checking the engine before a long road trip.
For Women
| Test | Why It Matters | Timing |
|---|---|---|
| Pap smear | Cervical cancer screening, detects abnormalities | Every 3 years if normal |
| Blood type and antibody screen | Rh factor compatibility with baby | Once, before or early in pregnancy |
| Thyroid function (TSH, Free T4) | Thyroid impacts ovulation and pregnancy | Before trying to conceive |
| Ferritin (iron stores) | Iron deficiency can affect fertility and pregnancy | Before trying |
| Vitamin D | Deficiency linked to fertility challenges | Before trying |
| HbA1c and fasting glucose | Blood sugar affects fertility and pregnancy | Before trying if risk factors |
| STI screening | Infections can impact fertility and pregnancy | Before trying |
For Men
| Test | Why It Matters | Timing |
|---|---|---|
| Semen analysis | Sperm count, motility, morphology | Before trying if you want baseline |
| STI screening | Infections can impact sperm health | Before trying |
| General bloodwork | Overall health indicators | Before trying |
The semen analysis thing—yeah, I know it sounds intimidating. But honestly? It’s one of the most straightforward ways to understand what’s going on. And here’s a tip: many fertility clinics or urologists can order these tests, or you can look into at-home options that have become available in recent years. Beli, for example, offers at-home male fertility tests that measure testosterone, FSH, LH, and basic sperm parameters. It might be worth looking into if clinic visits feel overwhelming.
Timeline: When to Start What
Here’s the thing about preconception prep—timing matters. You can’t just snap your fingers and be fully prepared. Some changes need to happen months in advance.
The 12-Month Before Trying Timeline
| When to Start | What to Do |
|---|---|
| 12 months out | Schedule health screenings, review medications with doctor, assess lifestyle factors |
| 6-9 months out | Address any health issues found in screenings, establish healthy eating patterns, begin moderate exercise routine |
| 3-6 months out | Start prenatal supplements (both partners!), limit alcohol, optimize sleep, manage stress |
| 1-3 months out | Fine-tune nutrition, continue supplements, maintain healthy habits, consider fertility tracking |
This timeline isn’t rigid—plenty of people get pregnant quickly without doing everything “perfectly.” But following this general arc gives your body (and your future baby) the best possible foundation.
The Male Partner’s Role: Let’s Be Real for a Minute
I want to talk directly to the men reading this. If you’ve clicked on this article (or your partner has sent it to you), that’s already a great first step.
Here’s the truth: male factor infertility contributes to about 40-50% of couples who struggle to conceive. Yet men are dramatically less likely to seek fertility evaluation or make lifestyle changes to support fertility. Sperm quality matters—a lot. And the beautiful thing is that many factors affecting sperm health are within your control.
Making changes three months before trying actually matters. Taking a quality men’s prenatal (yes, that’s a thing and yes, it’s worth it) can support better sperm count, motility, and morphology. Reducing alcohol, managing stress, staying cool (literally—hot tubs and laptops on your lap aren’t great), and eating well all play a role.
This is a team sport. Being an active participant in preconception health isn’t “helping” your partner—it’s taking responsibility for your own contribution to this process. And honestly? Taking it seriously often deepens the connection between partners during what’s simultaneously an exciting and stressful time.
What If Things Don’t Happen Quickly?
Let’s have a real conversation. The reality is that many couples expect to get pregnant quickly, and when it doesn’t happen within a few months, stress and anxiety creep in. If you’re under 35 and have been trying for a year (or over 35 and trying for 6 months), it’s worth seeing a fertility specialist. There’s no shame in getting help—fertility challenges are common, and there are so many options available.
In the meantime, don’t let trying to conceive consume your entire life. Keep dating your partner, keep your hobbies, keep living. The stress of “-timing everything perfectly” can actually work against you, and maintaining connection and joy in your relationship matters more than any supplement or tracking app.
The Bottom Line
Preparing for pregnancy isn’t about being perfect—it’s about being intentional. Eating well, moving your body, managing stress, getting quality sleep, taking targeted supplements, and making sure both partners are healthy enough to conceive and carry a pregnancy. That’s the foundation.
If you’re looking for a supplement option that actually addresses both partners, uses quality ingredients (hello, methylated folate and adequate choline!), and has legitimate third-party testing behind it, Beli is worth exploring. You can check out their products on their website if you want to learn more.
But here’s the most important thing: start where you are. You don’t need to transform your entire life overnight. Pick one thing from this checklist and commit to it this week. Then another next week. Small, sustainable changes add up to massive transformation over time.
Quick-Start Preconception Checklist
For Both Partners:
- Schedule preconception health screenings
- Start a quality prenatal supplement (both of you!)
- Reduce alcohol intake
- Aim for 7-9 hours of sleep nightly
- Find a stress management practice that works for you
- Eat more whole foods, fewer processed foods
- Move your body regularly (moderation is key)
- Review medications with your doctor
- Consider baseline fertility testing
For Women Specifically:
- Switch to methylated folate prenatal
- Ensure adequate choline intake (400mg+)
- Check vitamin D levels
- Get thyroid function tested
- Screen for iron deficiency
For Men Specifically:
- Consider a dedicated men’s fertility supplement
- Reduce heat exposure (hot tubs, tight underwear, laptops on lap)
- Get a semen analysis if you want baseline data
- Focus on zinc, selenium, and antioxidant intake
Your Turn
Okay, that’s everything I’ve got. Now it’s your move. Pick one thing from this list—any one thing—and commit to it this week. Your future family will thank you for starting somewhere.
And hey, if any of this resonates with you or you have questions about your own preconception journey, drop a comment below. We’re all figuring this out as we go, and sometimes the best support comes from people walking the same path.
This post contains affiliate links, which means I may earn a commission at no extra cost to you. I only recommend products I’ve researched and genuinely believe can help you on your journey. Thanks for supporting the content you love!
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