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If you’re thinking about starting a family, now is the time to prepare your body for a healthy pregnancy. Building up nutrient reserves, creating supportive daily habits, and getting expert guidance all contribute to a smoother conception and healthier outcomes—for both you and your future baby. A well-rounded preconception health checklist can help you feel confident and in control as you take this exciting next step. Many healthcare professionals recommend preparing at least three months in advance, giving your body the time it needs to balance hormones, improve egg quality, and store essential nutrients.
Here’s your comprehensive, five-step guide to getting your body ready for pregnancy.
1. Optimize Your Diet for Fertility and Fetal Development
Good nutrition is one of the most powerful ways to support reproductive health. A fertility-friendly diet should focus on whole, nutrient-dense foods that naturally contain the vitamins and minerals your body—and your future baby—need to thrive.
Key nutrients to prioritize include:
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Folate: Crucial for preventing neural tube defects and supporting early fetal development. Choose leafy greens, legumes, citrus fruits, and avocados. The CDC recommends folate for all women of childbearing age, ideally before they become pregnant.
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Iron: Helps produce red blood cells and prevent anemia. Excellent sources include lean red meat, lentils, spinach, and fortified whole grains.
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Choline: A vital nutrient for brain development and placental health. Eggs, especially the yolks, are one of the best sources.
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Omega-3 fatty acids: Found in fatty fish, flaxseeds, and walnuts, omega-3s (especially DHA) help support fetal brain and eye development.
By focusing on these nutrients before conception, you’ll create strong nutritional reserves to draw from in the earliest weeks of pregnancy—often before you even know you’re expecting.
2. Build Healthy Habits Into Your Routine
Your lifestyle directly influences your fertility. Daily habits like physical activity, sleep, and stress management play a major role in hormone regulation, energy levels, and ovulatory health. The earlier you begin implementing positive changes, the better your chances for a smooth transition into pregnancy.
Here’s what to focus on:
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Exercise regularly: Aim for 30 minutes of moderate movement most days of the week. Walking, strength training, and gentle yoga can support circulation, reduce inflammation, and balance hormones.
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Prioritize sleep: Adults need 7 to 9 hours of quality sleep per night. Consistent sleep helps regulate the reproductive hormones estrogen and progesterone.
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Reduce stress: Chronic stress can interfere with ovulation and hormone balance. Try meditation, journaling, acupuncture, or even regular walks outdoors.
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Cut back on alcohol and tobacco: Both have been linked to reduced fertility and increased pregnancy risks. Reducing or eliminating these now sets the stage for a healthier pregnancy.
Making these adjustments early allows your body time to recalibrate and heal—enhancing your fertility and overall well-being.
3. Supplement Smartly with Thorne’s Prenatal Essentials
Even with a healthy diet, it can be difficult to get enough of the key nutrients needed for pregnancy—especially folate, iron, choline, and DHA. High-quality, targeted supplements can help bridge the gap and ensure your body is prepared.
Thorne’s Basic Prenatal is designed specifically for women preparing for pregnancy. It includes:
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Methylated folate (5-MTHF), the active form of folate that bypasses common genetic absorption issues.
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Choline, often missing from standard prenatal vitamins, for fetal brain and spine development.
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Gentle iron, easy on digestion but effective for building healthy blood supply.
Pair it with Thorne’s Prenatal DHA, which delivers a highly purified source of DHA, an omega-3 fatty acid essential for fetal brain and eye development.
Starting a prenatal multivitamin at least three months before trying to conceive is ideal, giving your body time to build nutrient stores and support reproductive function.
4. Schedule a Preconception Check-Up with Your Provider
Your next step should be speaking with a trusted healthcare provider. A preconception visit is more than a routine check-up—it’s a proactive way to assess your readiness and identify any underlying issues that might impact your fertility or pregnancy.
Your provider may:
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Review your medical history and current medications
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Recommend lab tests, including iron, thyroid, and vitamin D levels
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Offer vaccinations if needed
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Discuss family health history and genetic risk factors
This appointment is also a great time to ask about your supplement choices and confirm they’re appropriate for your unique needs. Taking the time to plan now can prevent complications later.
5. Track Progress With a Personalized Preconception Health Checklist
Turning your health goals into a checklist makes the process manageable and motivating. Use a journal or app to monitor your daily habits, and consider breaking goals into weekly milestones.
Here’s a quick sample checklist to get started:
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Eat a leafy green vegetable every day
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Take Thorne’s Basic Prenatal and Prenatal DHA daily
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Move your body for at least 30 minutes
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Wind down with a screen-free bedtime routine
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Book your preconception consultation
Tracking your progress can help you stay focused, notice improvements, and build confidence as you move closer to pregnancy.
Begin Your Journey With Intention
Pregnancy prep isn’t just about fertility—it’s about building a strong, healthy foundation for yourself and your future child. A thoughtful preconception health checklist empowers you to make informed choices, reduce stress, and feel supported every step of the way.
By nourishing your body with nutrient-rich foods, adopting healthy routines, supplementing smartly with products like Thorne’s Basic Prenatal and Prenatal DHA, and partnering with your healthcare provider, you’re investing in the best possible start.
Your journey begins today—with small, intentional steps that add up to a powerful transformation.
Looking for more resources on preconception health?
Explore our guides on prenatal nutrition and supplement recommendations.