Before Pregnancy

Getting ready, before you begin

The months before conception are a powerful time to prepare. Small steps now make a real difference to your health, your pregnancy and your baby.

This page covers what to do, what to ask your GP for, and where to get free help.

Know your body

Understanding your own cycle helps you feel in control from the very start. Your cycle is counted from the first day of one period to the first day of the next. Ovulation usually happens around 10–16 days before your next period begins.

See your GP before trying if your periods are irregular, very painful, or have stopped.

🔗 Trying to get pregnant — NHS
🔗 Ovulation calculator and due date tools — Tommy’s

Six health steps

Take folic acid

A daily 400 microgram supplement, started before conception and continued to 12 weeks, reduces the risk of neural tube defects such as spina bifida. Some people need a higher 5mg dose — for example if you have diabetes, epilepsy, a higher BMI, or a family history of neural tube defects. Ask your GP.

🔗 Planning your pregnancy — NHS

Book a pre-conception check

Your GP can review long-term conditions (diabetes, high blood pressure, thyroid problems, sickle cell or thalassaemia), your medications, and your vaccinations including rubella/MMR. Never stop prescribed medicine without talking to a doctor first.

Ask about sickle cell and thalassaemia screening

If you or your partner have family origins where these conditions are more common, you can ask about carrier testing. It's free on the NHS.

🔗 Screening for sickle cell and thalassaemia — NHS

Stop smoking, alcohol and recreational drugs

There is no known safe level of alcohol or smoking when trying to conceive or during pregnancy. Free NHS stop-smoking support roughly doubles your chances of quitting.

NHS Quit Smoking

Eat well and stay active

A balanced diet, a daily 10 microgram vitamin D supplement, and regular moderate movement all support fertility and a healthy pregnancy.

Look after your mental health

Planning a baby can bring up worries, past experiences and family pressures. It is okay to talk about them — with your GP, a counsellor, or a trusted community group.

Not sure where to start?

Tommy’s free Planning for Pregnancy tool asks a few questions and gives you tailored advice. It was developed with the Royal College of Obstetricians and Gynaecologists; it takes a few minutes, and it’s anonymous.

Try the tool

If it's taking longer than expected

Most couples conceive within a year of trying. If you have been trying for over 12 months — or 6 months if you are over 36 — see your GP. Both partners can be tested.

Fertility struggles are common and nothing to be ashamed of. Support exists, and you are not alone. 🔗 HFEA (the UK fertility regulator — check clinic ratings and NHS eligibility)

Your rights start now

You are entitled to respectful, unbiased care from the very first appointment. If you feel dismissed or unheard, you can ask for a second opinion, bring someone with you, or request a professional interpreter. These are your rights, not favours.

Your rights and choices

Who	What they offer
Your GP	Pre-conception check, medication review, referrals
Tommy’s Midwives’ Helpline	Free advice on pregnancy and planning a pregnancy. 0800 0147 800, Mon–Fri 9–5
Tommy’s Black and Black Mixed-Heritage Helpline	Dedicated support, run with Five X More
Five X More	Advocacy tools and guidance for Black women in maternity care
NHS Pregnancy Guide	nhs.uk/pregnancy