Fertility
Preconception checklist: what to do before you start trying
Many people ask me what they can do in the months before they start trying to conceive. Here is the checklist I go through, based on public health advice, with sources.
A preconception checklist covers the things worth sorting out in the months before you try to conceive: start 400 micrograms of folic acid a day, go through your medicines with your doctor, stop alcohol and smoking, and look at your weight and how you handle stress.[1][2][3] Ideally you begin about 3 months ahead.[2] If you’re already trying, it’s not too late to start. Your partner has a part in this too.[1]
I see many people at this stage, often a few months before they plan to start trying. Some want to feel prepared. Others have heard so much conflicting advice that they don’t know where to begin. This checklist is the public health advice I start from, with sources, so you can go through it at your own pace.
1. Start folic acid now
The NHS and the CDC both recommend 400 micrograms of folic acid every day.[2][3] The NHS says to start ideally 3 months before you try, and to continue through the first 12 weeks of pregnancy.[2][4] The CDC says to take it at least one month before.[3]
Some people need a higher dose.[4] If you take medicines regularly, or if there’s anything in your or your partner’s family history that you’re unsure about, ask your doctor or pharmacist which dose is right for you.
2. Ask about vitamin D
The NHS advises 10 micrograms of vitamin D a day from early October to late March, and all year if you spend a lot of time indoors, cover most of your skin outdoors or have brown or black skin.[2] In Stockholm, the dark half of the year is long, so this one is worth a conversation.
Check the label of any multivitamin you take. The NHS advises avoiding supplements that contain vitamin A (retinol) and cod liver oil once you’re pregnant.[2] I’d rather we choose your supplements together than have you guess.
3. Go through your medicines
Make a list of everything you take: prescriptions, over-the-counter medicines, supplements, vitamins and herbs.[1][3] Bring it to your doctor.
Don’t stop a prescribed medicine on your own before you’ve talked to your doctor or specialist.[1] If you see me, I go through the same list before I recommend any herbs or supplements.
4. Talk to your doctor about any long-term condition
If you or your partner has a long-term condition, the NHS and the CDC both suggest talking to your doctor before you start trying.[1][3] Ask your doctor whether your vaccinations are up to date at the same visit.[1][3]
The CDC also suggests learning your family history, since it can sometimes lead to genetic counseling.[3]
5. Stop alcohol and smoking
Both the NHS and the CDC advise stopping alcohol, smoking and recreational drugs before pregnancy.[1][3] 1177 also mentions quitting smoking as one of the changes that can matter when it’s hard to conceive.[5] If it’s difficult to stop on your own, ask your vårdcentral (local primary care clinic) for support.
6. Look at your weight, without pressure
Being underweight or overweight can make it harder to conceive.[1][5] You don’t need to aim for a particular number. If your weight has changed a lot, or your periods have become irregular, this is a good thing to raise with your doctor.
7. Sleep, stress and how you feel
The CDC includes mental health in its preconception advice: if worry, sadness or stress don’t go away, talk to your healthcare provider.[3] Trying to conceive can bring a lot of pressure, both before and during.
This is a part I spend a lot of time on with clients. We look at your sleep, how your days are, and what helps you rest. For some people, acupuncture sessions become a regular time to slow down.
8. Food, without a perfect diet
The NHS recommends a healthy diet.[1] That’s a simple sentence, and in practice it depends on you: your digestion, your appetite, how much time you have to cook. I usually start with what you already eat, and we adjust from there instead of starting over.
9. Get to know your cycle
The NHS notes that ovulation usually happens about 14 days before your next period, though it depends on the length of your cycle.[1] Writing down when your period starts, how long it lasts and how you feel through the month gives you useful information, both for yourself and for your doctor if you need help later.
10. Your partner’s checklist
Preparation isn’t only for the person who will carry the pregnancy. The NHS suggests that partners also tell their doctor about any medicines or conditions, and talk to a doctor about fertility issues such as a low sperm count.[1] Alcohol, smoking, sleep and food apply to both of you.
11. Avoid harmful substances at home and at work
The CDC advises avoiding certain chemicals, metals, fertilizers, bug spray and cat or rodent feces at home and at work.[3] If your job involves chemicals, ask your employer or occupational health service what applies to you.
How I work with preconception
At a first visit, I listen to your whole story: your cycle, sleep, stress, food and digestion, and earlier lab results. You get a written plan, which can include food, herbs, supplements and acupuncture, mainly Japanese style. I work in parallel with your doctor.
A first visit is 60 minutes and costs 3,500 SEK, at Kommendörsgatan 9 in Östermalm or online.Lab tests through a private lab are chosen together after your first visit, and you pay the lab’s price. You’ll find all options on prices, and more about how I work on the fertility page. If you’re not sure where to start, you can book a free 15-minute call on Tuesdays between 13:00 and 14:00.
If you’re over 40, I’ve written more in trying to conceive at 40.
When to see a doctor
Fertility assessments are done at your vårdcentral, by a gynecologist or at a fertility clinic.[5] Contact your vårdcentral or 1177 (Sweden’s public health information service) if:
- you’ve been trying to conceive for a year or more without getting pregnant[5]
- you’re 35 or older and it’s taking time, since conceiving often becomes harder from about that age[5]
- your periods are infrequent or have stopped[5]
- you have severe period pain or very heavy bleeding
- you or your partner has a long-term condition or takes regular medicines and you haven’t talked to your doctor yet[1]
- you have new, severe or unclear symptoms
In an emergency, call 112.
Sources
- NHS. Planning your pregnancy. 2026. https://www.nhs.uk/pregnancy/trying-for-a-baby/planning-your-pregnancy/
- NHS. Pregnancy vitamins and supplements. 2026. https://www.nhs.uk/pregnancy/keeping-well/pregnancy-vitamins-and-supplements/
- Centers for Disease Control and Prevention (CDC). Planning for Pregnancy. 2026. https://www.cdc.gov/pregnancy/overview.html
- NHS. Folic acid: how and when to take it. 2026. https://www.nhs.uk/medicines/folic-acid/how-and-when-to-take-folic-acid/
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- Ofrivillig barnlöshet (Involuntary childlessness, in Swedish). https://www.1177.se/Stockholm/barn--gravid/barnloshet/ofrivillig-barnloshet/
Common questions
How long before trying to conceive should I start preparing?
The NHS advises starting folic acid ideally 3 months before you try, and the CDC says at least one month before. That makes around 3 months a practical window for the rest of the checklist too: medicines, alcohol, smoking, sleep and food. If you've already started trying, it's never too late to begin.
How much folic acid should I take before trying to conceive?
The NHS and the CDC both recommend 400 micrograms of folic acid a day. The NHS says to take it until week 12 of pregnancy. Some people need a higher dose because of specific risk factors, so ask your doctor or pharmacist which dose fits you.
Should my partner prepare too?
Yes. The NHS suggests that partners also talk to their doctor about any medicines they take and any long-term conditions, and about fertility issues such as a low sperm count. Alcohol, smoking, sleep and food are worth looking at for both of you.
When should we ask for help if it doesn't happen?
According to 1177, in Stockholm you can seek care after trying for at least a year. Seek care earlier if you know it may be hard to conceive without help, for example with infrequent or absent periods. 1177 also notes that it often becomes harder to conceive from about age 35, so it can make sense to ask sooner.
Want to know how I can help?
Book your first visit with me in Östermalm, or start with a free 15-minute call.