How to Prepare Your Body for Pregnancy | 3 Month BEFORE Pregnancy

When the thought of starting a family enters your mind, it's easy to get caught up in the excitement and anticipation. However, what many people don’t realize is just how important it is to take some proactive steps before embarking on this incredible journey. Both the future mom and dad should be prepared, and that preparation starts well before the first trimester—welcome to what I like to call “Trimester Zero.”

There's so much to consider when trying to conceive, from making lifestyle changes to selecting the right prenatal vitamin. It can all seem a bit overwhelming, but don't worry—we’ve got your back! Here’s a detailed guide on

5 things to consider when planning for pregnancy, from when to stop your birth control to which substances you might want to cut back on.

Stop Your Birth Control

If you've been using hormonal contraception like the pill, patch, ring, implant, shot, or an IUD, you'll need to plan ahead. Timing when to stop depends on the type of birth control, so it’s essential to consult with your OB-GYN or healthcare provider.

For hormonal birth control pills, it’s generally recommended to stop a few months before you plan to start trying. This will give your body time to regulate your natural menstrual cycle and help you identify your ovulation window, the most fertile time of the month.

Cut Back on Substance Use

If you enjoy a drink or two here and there, it’s likely not a big issue—just ensure you’re not pregnant yet. However, if your alcohol consumption is on the higher side, it’s wise to scale back. Excessive alcohol intake can interfere with fertility for both partners and lower sperm count in men.

Smoking, even socially, can impact egg and sperm quality, and increase the risks of miscarriage and preterm labor. In fact, smoking is linked to up to 13% of fertility issues. Now is the perfect time to quit and encourage your partner to do the same.

Limit Caffeine

If you rely on coffee to get through the day, it’s a good idea to cut back now. While the data on caffeine intake during pregnancy is mixed, most experts recommend keeping it under 200 milligrams per day. High caffeine intake has been linked to an increased risk of miscarriage, especially in the first trimester.

Remember to count all sources of caffeine, including soda, tea, energy drinks, and even certain medications. Making this adjustment now will help you avoid withdrawal symptoms once you're expecting.

Start Taking a Prenatal Vitamin

If you’re thinking about getting pregnant in the next three to six months, start taking a daily prenatal vitamin with at least 400 micrograms of folic acid. This essential nutrient can reduce the risk of neural tube defects in your baby by up to 70%.

Prenatal vitamins are also packed with other important nutrients, like iron and calcium, which are crucial for a healthy pregnancy. Get into the habit now, so it becomes second nature by the time you’re expecting.

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Related: Understanding Bioavailability-What You Need to Know About Prenatal Vitamins

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Schedule Preconception Counseling

Consider booking a pre-pregnancy check-up at least three months before you plan to start trying for a baby. This visit is a great opportunity to ensure you're up-to-date on vaccinations, screen for STIs, and assess any chronic conditions like diabetes or asthma.

During this visit, discuss any concerns or questions you have about getting pregnant, and make sure your current medications are safe for pregnancy. This appointment is also a good time to assess your relationship with your healthcare provider—after all, you'll be seeing a lot of them over the next nine months!

Also, don’t forget to send your partner for a regular physical. This check-up can help identify any potential issues, and the doctor can review whether their medications might impact fertility.

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Related:
Best Prenatal Vitamins

Understanding Bioavailability-What You Need to Know About Prenatal Vitamins

Getting Pregnant: How long does it take?