3-month preconception plan: How to prepare for conception

Why a preconception plan helps

Maybe you’ve been dreaming for a while about starting a family. But did you know that the foundations for a healthy pregnancy begin months before conception? Both eggs and sperm take about three months to mature before fertilisation is possible. This means that what you eat, drink, and do today will affect your fertility in a few months’ time. By caring for yourself consciously during this period, you give your body the chance to find balance - stabilising hormone fluctuations, reducing inflammation, and lowering stress. This not only improves your chances of conception but also helps you sustain a healthy pregnancy.

Three months before conception: laying the foundation

Quit smoking and hormonal contraception: Smoking directly affects egg and sperm quality and slows hormonal recovery. Try to quit at least three months in advance - ideally together with your partner. Stopping hormonal contraception also takes preparation, as your body needs time to re-establish a natural cycle. For some women, menstruation returns quickly; for others, it may take longer. Give yourself space - and use condoms or another non-hormonal method in the meantime.

Research from Erasmus University shows that conceiving immediately after stopping the pill may increase the risk of complications. Giving your body a three-month reset can make a real difference.

Get to know your cycle: Tracking your cycle is one of the most valuable tools you have. By observing it, you’ll understand when you ovulate, how your hormones behave, and when you feel energised or tired. You can use an app or simply write it down - the goal is awareness, not perfection.

Schedule a dental check-up: Oral health is surprisingly important for fertility. Gum inflammation has been linked to hormonal changes and a higher risk of preterm birth. A quick dental visit before conception is a smart preventive step.

Two months before conception: nutrition, supplements and movement

Nutrition as the foundation of fertility: Your body needs nutrients to create healthy eggs. Focus on whole, nutrient-dense foods: plenty of vegetables, high-quality proteins, healthy fats (like olive oil, oily fish, nuts), and complex carbohydrates. Minimise processed foods, added sugars, and trans fats.

Supportive supplements: While food is the foundation, some supplements can further support fertility. The most important are:

Folic acid (vitamin B9): essential for cell division and preventing neural tube defects in the baby. Choose an active form such as methylfolate.
Vitamin D: supports cell renewal and hormone balance. Deficiency is common, especially in Northern Europe.
Omega-3 (fish oil): important for egg development and reducing inflammation.
Magnesium: promotes relaxation and sleep, and supports more than 300 body processes, including hormone regulation.

Always check the right dosage with your doctor - more is not always better.

Healthy weight and movement: Both underweight and overweight can affect ovulation. A balanced weight supports fertility, but how you move matters too. Choose movement that relaxes and energises you - such as walking, yoga, swimming, or light strength training. Avoid extreme exercise, which can raise stress hormones. Pelvic floor exercises are also helpful - they strengthen the muscles you’ll rely on during birth and postpartum recovery.

One month before conception: rest, recovery and hormonal balance

Reduce stress: Stress directly affects your hormonal system. It raises cortisol, which can interfere with reproductive hormones. This is the time to identify what causes you stress - and where you can make changes. That might mean working fewer overtime hours, saying no more often, or taking a few minutes each day for deep breathing or meditation.

Sleep as medicine: Sleep is one of the most underestimated factors in fertility. While you sleep, your body restores itself, regulates hormones, and replenishes energy. Aim for 7 to 9 hours per night, ideally at consistent times. Avoid blue light in the evening and keep your bedroom cool and dark.

Balance hormones and blood sugar: Stable blood sugar helps regulate hormones. Fluctuations caused by too much sugar or refined carbs can lead to PMS, fatigue, or mood swings. Try to avoid processed sugars and focus on eating protein and healthy fats with every meal.

Limit caffeine and alcohol: One cup of coffee a day is fine, but avoid excessive caffeine. Alcohol directly affects hormone balance and egg quality, so it’s best to skip it temporarily.

D-day: ready to begin

After three months of preparation, your body is in its best possible state to conceive. You’ve learned to understand your cycle, improved your nutrition, made space for rest, and built a healthy routine. Now it’s time to let go and trust your body.

“A healthy body isn’t a perfect one - it’s a body that feels balanced, safe, and nourished enough to welcome new life.”

Key takeaways

Your body needs about three months to renew eggs and sperm.
A balanced lifestyle with rest, nutrition, and stress management supports natural fertility.
Supplements like folic acid, vitamin D, and omega-3 are essential building blocks.
Reducing stress and prioritising sleep are as important as nutrition.
Understanding your cycle helps you work in harmony with your body.

References:

Boedt, T., Matthys, C., Lie Fong, S., De Neubourg, D., Vereeck, S., Seghers, J., Van der Gucht, K., Weyn, B., Geerts, D., Spiessens, C., & Dancet, E. A. F. (2021). Systematic development of a mobile preconception lifestyle programme for couples undergoing IVF: the PreLiFe-programme. Human reproduction (Oxford, England), 36(9), 2493–2505. https://doi.org/10.1093/humrep/deab166

Shawe, J., Patel, D., Joy, M., Howden, B., Barrett, G., & Stephenson, J. (2019). Preparation for fatherhood: A survey of men's preconception health knowledge and behaviour in England. PloS one, 14(3), e0213897. https://doi.org/10.1371/journal.pone.0213897

Stephenson, J., Patel, D., Barrett, G., Howden, B., Copas, A., Ojukwu, O., Pandya, P., & Shawe, J. (2014). How do women prepare for pregnancy? Preconception experiences of women attending antenatal services and views of health professionals. PloS one, 9(7), e103085. https://doi.org/10.1371/journal.pone.0103085

Motaghi, Z., Shariati, M., Tahmasebi, R., Mohammadi, S., Akaberian, S., Malchi, F., Palizban, R., & Rabiei, Z. (2025). The effect of online education of men's reproductive health before childbearing on knowledge, attitudes, and behaviors of preconception health in couples: A randomized controlled trial. Journal of education and health promotion, 14, 203. https://doi.org/10.4103/jehp.jehp_2111_23

Why a preconception plan helps

Maybe you’ve been dreaming for a while about starting a family. But did you know that the foundations for a healthy pregnancy begin months before conception? Both eggs and sperm take about three months to mature before fertilisation is possible. This means that what you eat, drink, and do today will affect your fertility in a few months’ time. By caring for yourself consciously during this period, you give your body the chance to find balance - stabilising hormone fluctuations, reducing inflammation, and lowering stress. This not only improves your chances of conception but also helps you sustain a healthy pregnancy.

Three months before conception: laying the foundation

Quit smoking and hormonal contraception: Smoking directly affects egg and sperm quality and slows hormonal recovery. Try to quit at least three months in advance - ideally together with your partner. Stopping hormonal contraception also takes preparation, as your body needs time to re-establish a natural cycle. For some women, menstruation returns quickly; for others, it may take longer. Give yourself space - and use condoms or another non-hormonal method in the meantime.

Research from Erasmus University shows that conceiving immediately after stopping the pill may increase the risk of complications. Giving your body a three-month reset can make a real difference.

Get to know your cycle: Tracking your cycle is one of the most valuable tools you have. By observing it, you’ll understand when you ovulate, how your hormones behave, and when you feel energised or tired. You can use an app or simply write it down - the goal is awareness, not perfection.

Schedule a dental check-up: Oral health is surprisingly important for fertility. Gum inflammation has been linked to hormonal changes and a higher risk of preterm birth. A quick dental visit before conception is a smart preventive step.

Two months before conception: nutrition, supplements and movement

Nutrition as the foundation of fertility: Your body needs nutrients to create healthy eggs. Focus on whole, nutrient-dense foods: plenty of vegetables, high-quality proteins, healthy fats (like olive oil, oily fish, nuts), and complex carbohydrates. Minimise processed foods, added sugars, and trans fats.

Supportive supplements: While food is the foundation, some supplements can further support fertility. The most important are:

Folic acid (vitamin B9): essential for cell division and preventing neural tube defects in the baby. Choose an active form such as methylfolate.
Vitamin D: supports cell renewal and hormone balance. Deficiency is common, especially in Northern Europe.
Omega-3 (fish oil): important for egg development and reducing inflammation.
Magnesium: promotes relaxation and sleep, and supports more than 300 body processes, including hormone regulation.

Always check the right dosage with your doctor - more is not always better.

Healthy weight and movement: Both underweight and overweight can affect ovulation. A balanced weight supports fertility, but how you move matters too. Choose movement that relaxes and energises you - such as walking, yoga, swimming, or light strength training. Avoid extreme exercise, which can raise stress hormones. Pelvic floor exercises are also helpful - they strengthen the muscles you’ll rely on during birth and postpartum recovery.

One month before conception: rest, recovery and hormonal balance

Reduce stress: Stress directly affects your hormonal system. It raises cortisol, which can interfere with reproductive hormones. This is the time to identify what causes you stress - and where you can make changes. That might mean working fewer overtime hours, saying no more often, or taking a few minutes each day for deep breathing or meditation.

Sleep as medicine: Sleep is one of the most underestimated factors in fertility. While you sleep, your body restores itself, regulates hormones, and replenishes energy. Aim for 7 to 9 hours per night, ideally at consistent times. Avoid blue light in the evening and keep your bedroom cool and dark.

Balance hormones and blood sugar: Stable blood sugar helps regulate hormones. Fluctuations caused by too much sugar or refined carbs can lead to PMS, fatigue, or mood swings. Try to avoid processed sugars and focus on eating protein and healthy fats with every meal.

Limit caffeine and alcohol: One cup of coffee a day is fine, but avoid excessive caffeine. Alcohol directly affects hormone balance and egg quality, so it’s best to skip it temporarily.

D-day: ready to begin

After three months of preparation, your body is in its best possible state to conceive. You’ve learned to understand your cycle, improved your nutrition, made space for rest, and built a healthy routine. Now it’s time to let go and trust your body.

“A healthy body isn’t a perfect one - it’s a body that feels balanced, safe, and nourished enough to welcome new life.”

Key takeaways

Your body needs about three months to renew eggs and sperm.
A balanced lifestyle with rest, nutrition, and stress management supports natural fertility.
Supplements like folic acid, vitamin D, and omega-3 are essential building blocks.
Reducing stress and prioritising sleep are as important as nutrition.
Understanding your cycle helps you work in harmony with your body.

References:

Boedt, T., Matthys, C., Lie Fong, S., De Neubourg, D., Vereeck, S., Seghers, J., Van der Gucht, K., Weyn, B., Geerts, D., Spiessens, C., & Dancet, E. A. F. (2021). Systematic development of a mobile preconception lifestyle programme for couples undergoing IVF: the PreLiFe-programme. Human reproduction (Oxford, England), 36(9), 2493–2505. https://doi.org/10.1093/humrep/deab166

Shawe, J., Patel, D., Joy, M., Howden, B., Barrett, G., & Stephenson, J. (2019). Preparation for fatherhood: A survey of men's preconception health knowledge and behaviour in England. PloS one, 14(3), e0213897. https://doi.org/10.1371/journal.pone.0213897

Stephenson, J., Patel, D., Barrett, G., Howden, B., Copas, A., Ojukwu, O., Pandya, P., & Shawe, J. (2014). How do women prepare for pregnancy? Preconception experiences of women attending antenatal services and views of health professionals. PloS one, 9(7), e103085. https://doi.org/10.1371/journal.pone.0103085

Motaghi, Z., Shariati, M., Tahmasebi, R., Mohammadi, S., Akaberian, S., Malchi, F., Palizban, R., & Rabiei, Z. (2025). The effect of online education of men's reproductive health before childbearing on knowledge, attitudes, and behaviors of preconception health in couples: A randomized controlled trial. Journal of education and health promotion, 14, 203. https://doi.org/10.4103/jehp.jehp_2111_23

3-month preconception plan: How to prepare for conception