Before You Start Trying
- Start prenatals at least 1-3 months before trying to conceive.
- Schedule a preconception checkup with your OBGYN (pap smears recommended every 3 years, check immunizations are up-to-date)
- Stop birth control (hormonal methods may take 1-3 months to clear; IUDs and barrier methods have no delay)
- Check that any medications you take are pregnancy-safe
- Review your health insurance coverage for maternity care
Trying to Conceive
Have sex during your fertile window (the 5 days before ovulation plus ovulation day).
If you have regular cycles, ovulation typically occurs 14 days before your next period. For a 28-day cycle, that's around day 14. For a 32-day cycle, around day 18.
More accurate methods to identify ovulation:
- Ovulation predictor kits (OPKs/LH strips) — detect the LH surge that happens 24-36 hours before ovulation. Start testing around day 10 of your cycle (day 1 = first day of period).
- Cervical mucus tracking — fertile mucus is clear, stretchy, and resembles raw egg whites. Most fertile on days with peak mucus.
- Basal body temperature (BBT) — your temperature rises slightly after ovulation. Confirms ovulation happened but doesn't predict it in advance.
How often to have sex: Every other day during the fertile window is as effective as daily. Daily works too if you want, but every other day gives sperm counts time to rebound and reduces pressure.
Lifestyle Factors
These factors can improve fertility. Avoiding them won't necessarily prevent conception, but optimizing them can help.
- Maintain a moderate weight — both very low and very high BMI can affect ovulation
- Limit alcohol — heavy drinking (>7 drinks/week) may reduce fertility and sperm quality
- Don't smoke — smoking accelerates egg aging and reduces fertility, damages sperm DNA
- Caffeine is fine — under 200mg/day (~1-2 cups coffee) doesn't affect fertility
- Exercise — regular moderate-intensity activity improves fertility for both partners. However, women engaging in vigorous exercise (>2 hours/week) may see reduced conception rates. Emerging research also suggests paternal exercise benefits offspring health through epigenetic effects.
- Keep testicles cool — avoid hot tubs/saunas, and don't put a laptop directly on your lap for extended periods
- Consider supplements — CoQ10, folate, and vitamin D have some evidence for improving fertility, but talk to your doctor before starting anything
- Wear boxers, not briefs — some studies suggest boxers may help slightly by keeping testicles cooler