One-stop fertility prep: pre-pregnancy screening, supplement schedule, lifestyle tweaks and ovulation calendar to help you conceive faster and healthier.
Planning a baby is more than simply stopping contraception. Studies show couples who follow a structured 3-month pre-conception program cut fetal malformation risk by 23 % and increase conception odds by 30 %. Follow our “Screen – Nourish – Adjust – Time” roadmap below and meet your baby in the healthiest way possible.
Expert tip: correct sub-clinical hypothyroidism or high prolactin before pregnancy to cut miscarriage risk significantly.
| Nutrient | Her daily dose | His daily dose | Food examples | Notes |
|---|---|---|---|---|
| Folic acid | 400 µg (start 3 months ahead) | 400 µg | Spinach, kale, orange | Reduces neural-tube defects by 70 % |
| Zinc | 9–10 mg | 12.5 mg | Oysters, beef, pumpkin seeds | Boosts sperm quality & oocyte maturation |
| Vitamin D | 10 µg (400 IU) | 10 µg | Salmon, egg yolk, sunshine | Serum 25(OH)D ≥ 30 ng/mL preferred |
| CoQ10 | 100 mg (if ≥35 y) | 200 mg | Sardine, walnuts | Improves sperm motility & oocyte energy |
Smoking cuts sperm count 16 %; second-hand smoke raises miscarriage rate 1.4×. Alcohol disrupts estrogen—stop ≥3 months.
≤200 mg/day (≈2 cups coffee). Higher intakes lengthen time-to-pregnancy.
BMI>24: 150 min brisk walk/swim/week; BMI<18.5: add resistance to raise BMR.
Lights off before 23:30, 7 h nightly. Night-shifters may take 1–2 mg melatonin to reduce oocyte oxidative stress.
Rule of thumb: ovulation day = next period − 14. Because cycles vary, use the 3-step method: