Last updated: 15 October 2026

Preconception care means getting you and your partner as healthy as you can before you try for a baby. Start about three months before trying with a GP check-up, folic acid and iodine each day, a healthy weight, and no alcohol or smoking, because sperm take about that long to grow.

What is a pre-conception program?

A pre-conception program is a plan to get healthy in the months before you try for a baby. It covers food, weight, habits, health checks and vitamins for both of you.

Health experts in Australia say your first step should be a visit to your doctor. A naturopath or nutritionist can then help you with the food and lifestyle parts of your plan.

Why should both partners get ready?

It takes two to make a baby, so the man's health matters too. Healthy Male says a man's health before pregnancy can affect how easily you fall pregnant, the pregnancy itself and the baby's health.

A man makes new sperm all the time. Each sperm takes just over two months to grow, so the changes he makes today show up in his sperm a few months later.

Weight is a good example. Men who are overweight tend to have less healthy sperm, and extra weight can lower the sex drive of both partners.

To learn more, read our guide to supporting men's fertility naturally.

Research backs this up. Your Fertility says men and women are twice as likely to make healthy changes when their partner does too.

When should you start getting ready for pregnancy?

Try to start about three months before you begin trying. Queensland Health says to start folic acid three months before, and Healthy Male says sperm take about three months to grow.

If you are already trying, it is not too late. Start the steps below now and keep going.

What happens at a pre-pregnancy health check?

A visit to your GP is the best first step for both of you. Your doctor may talk with you about:

• Your health and medicines. Some medicines and health problems need to be checked before you get pregnant.
• Genetic carrier screening. This blood test shows if you carry a gene that could cause a health problem in your baby. It is advised for anyone planning a pregnancy.
• Vaccines. You should be fully vaccinated against measles, mumps, rubella and chickenpox before you get pregnant. Wait one month after these vaccines before you try for a baby.
• Your mental health. Looking after your mind is an important part of planning a pregnancy.

Since 1 November 2023, Medicare has covered carrier screening for three conditions. These are cystic fibrosis, spinal muscular atrophy and fragile X syndrome.

Which vitamins should you take before pregnancy?

Two supplements are advised for women planning a pregnancy in Australia. These are folic acid and iodine.

Folic acid

Folic acid is a man-made form of folate, which is a B vitamin. Taking it before and early in pregnancy helps lower the risk of neural tube defects, which are problems with how the baby's brain and spine form, such as spina bifida.

Most people are told to take 400 micrograms (mcg) each day until they are more than 12 weeks pregnant. Some people need a higher dose, so ask your doctor what is right for you.

Iodine

Iodine helps your body make thyroid hormones, and many women do not get enough from food alone. Women should take 150 mcg of iodine each day when planning a pregnancy, while pregnant and while breastfeeding.

How can you check a supplement?

In Australia, every approved medicine, including vitamins, has an AUST L, AUST L(A) or AUST R number on the label. Here is what the TGA says each one means:

• AUST L: a listed medicine. It can only use low-risk ingredients from an approved list, and the TGA does not check how well it works before it goes on sale.
• AUST L(A): a listed assessed medicine. The TGA has checked the proof for what it claims to do before it goes on sale.
• AUST R: a registered medicine. The TGA has checked how safe it is, its quality and how well it works.

The TGA says to only buy medicines that show one of these numbers. Most vitamins are AUST L.

Your pre-pregnancy checklist

How do weight, alcohol, smoking and caffeine affect fertility?

Weight

Body mass index (BMI) is a number worked out from your height and weight. A BMI between 18.5 and 24.9 is a healthy weight.

Women who carry extra weight are less likely to fall pregnant, and overweight men tend to be less fertile. For women who are very overweight and not releasing eggs, losing just 5 to 10% of their body weight can help.

If your BMI is over 30, losing some weight before pregnancy can lead to better health for you and your baby. If you are not sure what a healthy weight is for you, ask your GP or one of our practitioners.

Alcohol

Australian health advice says there is no safe amount of alcohol in pregnancy. If you are pregnant or planning a pregnancy, not drinking is the safest choice.

Smoking

Quitting smoking before pregnancy is the best thing you can do to protect yourself and your baby from serious problems. Your GP can help you make a plan to quit.

Caffeine

Pregnant women should have no more than 200 mg of caffeine a day in total. Too much caffeine can also affect fertility, so cutting back while you are trying is a good idea.

Can a pre-conception program stop a miscarriage?

Miscarriage is sadly common, and about 1 in 5 pregnancies ends this way. A common cause is a problem with the baby's chromosomes, which are the tiny building blocks that guide how a baby grows.

This means most miscarriages cannot be stopped, and they are very unlikely to be caused by anything you did. Getting healthy before pregnancy is still worth doing, but it cannot promise a certain result.

Is the AMH fertility test worth doing?

The anti-Mullerian hormone (AMH) test is a blood test that gives an idea of how many eggs are left in the ovaries. Some people call it an "egg timer" test.

Research from the University of Queensland shows this test cannot tell you your chance of falling pregnant or how long it will take. Women with low AMH levels have the same chance of falling pregnant as women with normal levels.

A woman's age is the best guide to her chance of falling pregnant. If you are thinking about an AMH test, ask your GP if it will help you.

You may also have heard that pH can affect fertility. Our article on whether your pH level can affect conception looks at this.

When should you see a doctor about fertility?

About 1 in 6 Australian couples who are trying for a baby have trouble falling pregnant. A woman's fertility goes down as she gets older, especially after 35.

If you are under 35, see your doctor after 12 months of trying. If you are over 35, see your doctor after 6 months of trying.

See your doctor straight away if you think there may be a problem. Getting healthy can go hand in hand with medical care, including IVF, and your GP can explain your options.

How can Mr Vitamins help?

Our naturopaths and nutritionists can help you and your partner make a plan that suits you. We work with your GP, not instead of them.

Keep reading about fertility

For your next steps, read our guide on how men and women can boost their fertility when trying for a baby. Dads-to-be can also read about supporting men's fertility naturally.

You can also find out whether your pH level can stop you falling pregnant.