Preconception Guide

Preparing for a baby is an exciting time, and for many people, it also comes with plenty of questions. Whether you are just starting to think about growing your family or are ready to begin trying to conceive, taking some time to prepare can help you feel more informed and confident about the journey ahead.

This guide brings together evidence based information on fertility, nutrition, health, lifestyle, and practical planning before pregnancy. It is designed to help you understand what matters most, where to focus your energy, and the steps you can take to support your health before conception.

You will also find information for both you and your partner, along with practical considerations such as finances, relationships, support networks, and preconception healthcare.

If you have specific health concerns or questions, it is always a good idea to speak with your healthcare provider. The information shared here is designed to complement that care, not replace it.

Understanding Your Cycle and Fertility

Having a basic understanding of your menstrual cycle can help you feel more confident when trying to conceive. While every cycle is unique, some common patterns that can help guide timing and expectations.

A typical menstrual cycle lasts between 21 and 35 days and is made up of different phases. Hormones rise and fall throughout the cycle, preparing the body for a possible pregnancy each month.

A common fertility myth is that ovulation always occurs on day 14 of the menstrual cycle. While this may be true in a textbook 28 day cycle, many people have shorter or longer cycles, and ovulation can vary significantly between individuals and from one cycle to the next.

Ovulation is the point in the cycle when an egg is released from the ovary. The days leading up to and including ovulation are known as the fertile window. Sperm can survive in the reproductive tract for up to five days, so having intercourse in the days before ovulation can increase the chance of conception.

Many people choose to track their cycle and look for patterns over time. This may include recording the first day of each period, changes in cervical mucus, or other physical signs of ovulation. Around ovulation, cervical mucus often becomes clearer, wetter, and more stretchy, similar to raw egg white. Some people also notice mild pelvic discomfort, breast tenderness, increased libido, or changes in basal body temperature.

Products like the Trying For Baby Kit from Clearblue can be a useful option if you are looking for a more precise way to identify your fertile window. These tests detect hormonal changes in the lead up to ovulation, helping to reduce the guesswork around timing.

When the time comes to test for pregnancy, many people appreciate the convenience and privacy of testing at home. Pregnancy and ovulation tests are available both online and in store, with discreet delivery available through our delivery partners Door Dash and Delivereasy.

Even with well timed cycles, conception is not guaranteed each month. For healthy couples under 35, there is around a 20 to 25% chance of pregnancy in any given cycle. For some, it happens quickly. For others, it takes longer, and both experiences are completely normal.

Preconception Healthcare

Before making changes to lifestyle or nutrition, it is important to review your health before trying to conceive. This can help identify anything that may need attention early and ensure you feel well prepared going into pregnancy.

Preconception Check

Booking a preconception appointment with your GP or healthcare provider is a good place to start. This is an opportunity to review your overall health, discuss your plans, and talk through any questions you might have.

This appointment may include reviewing your medical history, checking any current health concerns, and discussing steps that can promote a healthy pregnancy.

Medical History and Ongoing Conditions

If you have an existing health condition, it is important to discuss this with your healthcare team before trying to conceive. Some conditions may require monitoring, adjustments to treatment, or additional care during pregnancy.

This can include a wide range of conditions, from hormonal or reproductive health concerns through to autoimmune conditions or other long-term health needs. Planning ahead allows time to make any necessary changes in a safe and considered way.

Family history can also be relevant. In some cases, your healthcare provider might suggest further discussion or screening based on known genetic conditions within your family.

Medications and Supplements

Reviewing any medications or supplements you are currently taking is an important step. Some medications are not recommended during pregnancy, while others may need to be adjusted.

This includes prescription medications, over the counter products, and herbal supplements. Your GP or pharmacist can help ensure that what you are taking is appropriate when preparing for pregnancy.

Vaccinations

Making sure your vaccinations are up to date can help protect both you and your baby. This may include checking immunity to conditions such as rubella, as well as considering vaccines like whooping cough and influenza.

Your healthcare provider can guide you on what is recommended based on your individual circumstances.

Cervical Screening

If you are due for cervical screening, it is worth having this completed before trying to conceive. Keeping screening up to date helps ensure any changes are identified and managed early.

Mental Health

Your mental health is just as important as your physical health when preparing for pregnancy. If you have a history of anxiety, depression, or other mental health concerns, it can be helpful to discuss this with your healthcare provider.

They can work with you on a plan that feels manageable, including reviewing any medications if needed and ensuring you have appropriate care in place.

Dental Health

Oral health plays a key role in overall wellbeing, and seeing a dentist before pregnancy allows any issues to be identified and treated early. Hormonal changes during pregnancy can affect the gums, so starting with good dental health can help reduce the risk of complications.

Optimising Your Health

Preparing for pregnancy is not about doing everything perfectly. It is about creating the right conditions for your body over time. Many of the factors that influence fertility are shared, and taking a balanced, consistent approach can make the process feel more manageable. Approaching this as a team, making small changes together, and keeping communication open can help ease some of the pressure.

Eating regularly, getting enough sleep, managing stress, and limiting alcohol all play a role in maintaining overall reproductive health. Reducing exposure to environmental factors such as smoking, vaping, and harmful substances at home or in the workplace is also worthwhile.

Weight can play a role in fertility. Being either undernourished or carrying excess weight can affect hormone balance and ovulation. Where this is relevant, focusing on regular, balanced meals and gradual, sustainable lifestyle changes can help your body function more consistently over time.

Female Health

Ovulation and hormone balance are central to conception. Regular nourishment, adequate rest, and a balanced approach to movement all contribute to maintaining healthy cycles. Aiming for consistent meals, around seven to nine hours of quality sleep each night, and avoiding extremes of dieting or exercise can help your body function at its best.

If your periods are irregular, very painful, or absent, it is worth discussing this with a healthcare provider. These patterns can sometimes point to underlying conditions that may need further assessment.

Energy balance is also important. Undereating, significant changes in body weight, or very high levels of physical stress can disrupt ovulation. A consistent, well fuelled approach is generally more effective than extremes.

Male Health

Male fertility plays an equally important role in conception. Sperm health is influenced by factors including lifestyle, age, nutrition, and overall wellbeing.

Sperm take around three months to develop, meaning changes made now can influence sperm quality in the months ahead. Maintaining a healthy lifestyle, including regular movement, good sleep, managing stress, and limiting alcohol, smoking, and vaping can all contribute to healthier sperm production.

Heat exposure can also affect sperm quality. Simple changes such as avoiding frequent hot tubs or saunas, taking regular breaks from prolonged sitting, and choosing looser fitting underwear such as boxer shorts may help reduce unnecessary heat exposure around the testicles.

Research suggests sperm quality is often best when ejaculation occurs every two to three days. For couples trying to conceive, regular intercourse throughout the cycle, particularly around the fertile window, is recommended.

Nutrition and Supplements

Nutrition plays a key role before conception, during pregnancy, and beyond. The nutrients your body has available in the early stages of pregnancy influence some of the most critical aspects of development, often before you even know you are pregnant. Building a strong nutritional foundation early prepares your body for pregnancy and contributes to your baby’s growth and development.

Building a Strong Foundation

What you eat regularly matters more than any single food or meal. A consistent pattern of balanced meals plays an important role in hormone function, energy levels, and overall reproductive health.

Including a variety of vegetables, fruit, whole grains, quality protein, dairy or calcium rich alternatives, and healthy fats helps provide many of the nutrients needed before pregnancy. Leafy green vegetables provide natural folate, while berries are rich in vitamin C and antioxidants. Lean red meat, legumes, and spinach are good sources of iron, nuts and seeds provide zinc and healthy fats, and oily fish such as salmon are an excellent source of omega 3 fatty acids. Together, these nutrients contribute to healthy egg and sperm development, hormone production, and early fetal growth.

While food should always form the foundation of good nutrition, some nutrients are difficult to obtain in the recommended amounts through diet alone. In New Zealand, it is recommended to begin taking a folic acid supplement at least four weeks before trying to conceive and continue through the first 12 weeks of pregnancy. An iodine supplement is then recommended from confirmation of pregnancy and throughout breastfeeding. 

One nutrient to be mindful of is vitamin A. While it is an important vitamin, high doses of the retinol form, particularly from liver and liver products or high dose supplements, are not recommended when trying to conceive or during pregnancy.

This does not need to be complicated. Focusing on regular meals, a variety of food groups, and gradual improvements over time is a practical and sustainable way to nourish your body.

Key Supplements in Preconception

While a balanced diet forms the foundation, certain nutrients are difficult to obtain in the required amounts through food alone. For this reason, a supplement is often recommended when trying to conceive.

Two nutrients are especially important to focus on early: folic acid and iodine.

Folic acid has been extensively studied and is known to reduce the risk of neural tube defects, which affect the development of the brain and spine. Because this development occurs very early, it is recommended to begin supplementation before conception and continue through early pregnancy.

Other forms of folate, such as methylated folate, are available in some supplements. However, they have not been studied to the same extent and do not have the same level of evidence in preventing neural tube defects. For this reason, folic acid remains the recommended form.

Iodine is also essential, particularly in New Zealand, where dietary intake can be lower. It regulates thyroid function and plays a critical role in early brain development.

When choosing a supplement, look for the following key nutrients and amounts:

• Folic acid: At least 800 micrograms daily, unless your healthcare provider recommends a different dose. 
• Iodine: 150 micrograms daily
• Iron: around 16 to 27 milligrams, depending on individual needs
• Vitamin D: 5 to 10 micrograms, or as advised if levels are low

Not all supplements contain the same ingredients or amounts, so checking the label is recommended. Higher doses are not always beneficial, and excessive intake of certain nutrients is not recommended unless advised by a healthcare professional.

If you are unsure which supplement is right for you, a pharmacist, midwife, or GP can guide your choice.

Female Nutrition

Folic acid is one of the most important nutrients when trying to conceive, and it is recommended to begin supplementation before pregnancy. It plays a critical role in the earliest stages of development, which occur soon after conception.

Iron contributes to the production of healthy red blood cells and oxygen transport throughout the body. Entering pregnancy with adequate iron stores helps maintain energy levels and meet the increased demands that follow.

Iodine regulates thyroid function and is essential for early brain development. Because requirements increase during pregnancy, having sufficient levels beforehand is beneficial.

Omega-3 fatty acids, particularly DHA, contribute to early brain and eye development. Calcium and vitamin D also play a key role in bone health and ongoing development.

Together, these nutrients contribute to ovulation, hormone balance, and a well-nourished environment for early pregnancy.

Male Nutrition

Nutrition is just as important for male fertility, with diet and lifestyle playing a significant role in sperm health.

Sperm quality is influenced by a range of nutrients. Zinc supports sperm production and testosterone levels, while selenium plays a role in sperm motility. Omega 3 fatty acids contribute to the structure and function of sperm cells, and antioxidants such as vitamin C and vitamin E help protect sperm from oxidative stress.

Because sperm take around three months to develop, nutrition and lifestyle habits in the lead up to conception can have a direct impact.

A balanced diet, regular meals, good sleep, and limiting alcohol and smoking can all contribute to improved sperm quality over time. As sperm are continuously produced, positive changes in this period can meaningfully influence fertility in the months leading up to conception.

Lifestyle Factors

Everyday habits influence fertility in ways that are often overlooked. Small adjustments to your routine can improve hormone function, reproductive health, and overall wellbeing in the lead up to pregnancy.

Hydration

Staying well hydrated supports overall health and reproductive function. Water helps with circulation, nutrient transport, digestion, and the production of cervical mucus.

For most adults, aiming for around two to three litres of fluid each day is a good starting point. Keeping a drink bottle nearby can make it easier to build consistent habits. If plain water is not your favourite, an electrolyte drink can be a refreshing way to add variety while contributing to your daily fluid intake.

Caffeine

Moderate caffeine intake is generally considered safe when trying to conceive. Current guidance suggests keeping intake to around 200 milligrams per day, which is roughly one to two cups of coffee, depending on strength.

Caffeine is also found in tea, energy drinks, chocolate, and some soft drinks, so remember to consider your total intake across the day.

Alcohol

Alcohol can affect both egg and sperm quality. Reducing or avoiding alcohol when trying to conceive is often recommended, particularly during the second half of the cycle when implantation may occur.

For some, choosing to limit alcohol gradually or reserving it for certain occasions can feel more manageable.

Smoking and Vaping

Smoking is known to impact fertility in both men and women. It can affect egg quality, sperm health, and hormone function. Vaping is also not considered a safe alternative when trying to conceive.

If this is something you are looking to change, support is available through your GP or local health services.

Environmental Exposure

Exposure to certain chemicals and environmental factors can influence reproductive health. This might include workplace exposures, household cleaning products, pesticides, or heavy metals.

Where possible, using gloves, ensuring good ventilation, and limiting unnecessary exposure are simple steps to reduce contact with the substances. The aim is not to remove all risk, but to reduce exposure where it is practical to do so.

Lubricants and Conception

If you use lubricant, it is worth knowing that some products can affect sperm movement and survival. Many standard lubricants are not designed with fertility in mind and may make it more difficult for sperm to reach the egg.

If lubricant is needed while trying to conceive, choose one that is specifically labelled as fertility friendly. Avoid products labelled as spermicidal or those containing ingredients such as nonoxynol 9, which are designed to reduce sperm viability.

Sleep and Daily Rhythm

Sleep plays a key role in regulating hormones, including those involved in ovulation and overall reproductive function. Consistently getting enough rest helps maintain energy levels, mood, and regular cycles.

Irregular sleep patterns, frequent waking, or ongoing sleep deprivation can place stress on the body over time and may affect hormone balance. While perfect sleep is not always realistic, especially with busy routines, aiming for a more consistent sleep and wake time, along with a simple bedtime routine, can improve sleep quality over time.

Creating a relaxing wind down routine, limiting late night screen use, and prioritising rest where possible are simple steps that can make falling asleep easier. Some people also find gentle background sounds or white noise helpful for creating a calm sleep environment. If you're looking to improve your bedtime routine, you can explore our range of white noise machines.

Emotional Wellbeing and Relationships

Trying to conceive can bring a mix of excitement, anticipation, and pressure. Even when it feels like the right time, it is not always a straightforward experience. For many couples, this can feel unpredictable and, at times, emotionally challenging, particularly if things take longer than expected.

It can be useful to recognise early on that this is something you are navigating together. Having open, honest communication and supporting each other through the process can make a meaningful difference.

Talking About ExpectationsBefore trying to conceive, it is worth having some practical conversations about what lies ahead. These do not need to be perfectly resolved, but having a shared understanding can help avoid added stress later on.

This might include:

• how you are both feeling about pregnancy and becoming parents

• expectations around work, leave, and finances

• thoughts on birth preferences and care providers

• how you might approach feeding, sleep, and day to day care

It is normal to have different views. The goal is not to agree on everything, but to understand each other’s perspectives and keep communication open.

Managing Pressure and Uncertainty

Even with careful planning, conception can take time. This can bring feelings of frustration, disappointment, or self-doubt, especially when expectations do not match reality.

It can be useful to keep perspective around what is normal and to avoid placing pressure on specific timelines. Focusing on what you can control, while allowing space for the process to unfold, can reduce some of that pressure.

If you find that trying to conceive is starting to feel overwhelming, it is okay to pause, talk things through, or reach out for guidance. This might be through a healthcare provider, counsellor, or trusted network of people around you.

Supporting Each Other

People often experience this process differently. One person may feel more focused on timing and planning, while the other may take a more relaxed approach. Both responses are valid, but they can sometimes create tension if not acknowledged.

Checking in with each other, being open about how you are feeling, and recognising that this can affect you both in different ways can help maintain a strong connection.

Building a Support Network

Thinking ahead about who you feel comfortable talking to can make this stage feel less isolating. This doesn’t require sharing everything with everyone, but having a few trusted people in mind can be reassuring.

Emotional wellbeing is just as important as the physical aspects of preparing for pregnancy. Who you connect with during this time may shift depending on what you need and how you are feeling.

Planning Ahead

Preparing for a baby involves more than just the physical aspects of pregnancy. Taking some time to think through practical considerations early can help ease the transition into parenthood and reduce stress as things progress.

Finances and Budgeting

Understanding your current financial position is a useful starting point. This might include looking at your income, regular expenses, and any changes that could occur during pregnancy or parental leave.

Costs can vary depending on your choices, but it is worth factoring in things like time off work, reduced income, childcare, and essential baby items. You do not need every detail mapped out, but having a general plan in place can help you feel more prepared.

For a more detailed breakdown of what to expect and how to plan, you can explore our Financial Baby Budget Guide, which walks through common expenses and practical budgeting tips.

Work and Leave

Looking into your parental leave options ahead of time can help you make more informed decisions. In New Zealand, eligible parents may be entitled to paid parental leave, along with job protection while taking time away from work. Some employers also offer additional benefits, so it is worth reviewing your employment agreement to understand what is available to you.

If you have a partner, this is a good opportunity to talk through how leave might be shared. Some families choose for one parent to take the majority of leave, while others divide it more evenly or take time at different stages. There is no single approach that works for everyone, but having an early conversation can help you both feel more aligned and prepared.

Support Systems

Having a clear idea of the people and services around you can make the transition into pregnancy and the early weeks with a baby more manageable. This doesn’t depend on family being nearby - friends, community groups, and paid services can all play a role.

Practical help often becomes most valuable after birth, when day-to-day tasks can feel overwhelming. This might include meals being dropped off, help with household chores like laundry or dishes, support with older children, or someone to check in while you rest or shower.

It can also include more structured help, such as childcare or postnatal services. Thinking ahead about what day-to-day life might look like allows you to identify where extra hands would be useful, rather than trying to figure it out in the moment.

Care Providers and Services

Understanding what care is available in your area can make things feel more straightforward when the time comes. This may include researching midwives, obstetric care, and local services.

Some providers book early, so having a general idea of your preferences can help you move more quickly when needed. You may also wish to look into what is publicly funded and what private care options are available, depending on your circumstances.

Getting Organised

A few practical steps early on can save time and stress later. This might include checking your health insurance policy, understanding what is covered, and reviewing any paperwork or documentation you might need.

You do not need to have everything decided before trying to conceive, but having some key pieces in place can help you feel more in control as things move forward.

Different Paths to Parenthood

Every journey to parenthood is unique. While much of this guide focuses on conception through intercourse, there are many ways to build a family. Some people may conceive with the help of donor sperm, donor eggs or embryos, fertility treatment, surrogacy, or assisted reproductive technologies. Others may choose to become a parent on their own.

Although the pathway may look different, many of the same principles still apply. Looking after your physical health, nutrition, emotional wellbeing, and preparing for pregnancy remain important regardless of how you plan to grow your family.

Single Parents by Choice

More people are choosing to become parents independently. If you are considering this pathway, spending time preparing financially, emotionally, and practically can help you feel more confident. Building a trusted support network is particularly valuable as you prepare for pregnancy and early parenthood.

LGBTQIA+ Individuals and Couples

Families come in many forms. LGBTQIA+ individuals and couples may access fertility treatment using donor sperm, donor eggs, embryos, reciprocal IVF, or surrogacy depending on their circumstances. If this applies to you, a fertility specialist can discuss the options available and help you understand the process.

Donors and Surrogacy

Using a donor or surrogate involves additional legal, medical, and counselling considerations. If you are exploring these options, seeking advice early can help you understand the requirements and support available in New Zealand.

When to Seek Support

Even with careful planning and good timing, conception does not always happen straight away. For many couples, it can take time.

If you are under 35 and have been trying to conceive for 12 months without success, it is recommended to speak with a healthcare professional. If you are 35 or over, this timeframe shortens to six months. Seeking advice at this stage can help identify any underlying factors and provide guidance on next steps.

Fertility is influenced by a range of factors, and everyone’s experience will look a little different. Some people conceive quickly, while for others it takes longer, even when everything appears to be on track.

If you have questions or concerns at any point, speaking with a GP or healthcare provider can offer clarity and reassurance.

Preparing for Another Pregnancy

Trying for another baby can feel quite different from the first time around. While you may already know what to expect from pregnancy, your circumstances may have changed. You might be a little older, caring for a young child, balancing work and family life, or still breastfeeding. All of these factors can influence fertility, energy levels, and the time you have available to focus on conception.

Secondary Fertility

Some families are surprised to experience secondary infertility, which is difficulty conceiving after previously having one or more children. This can happen even if your earlier pregnancy occurred quickly or without any fertility concerns. Fertility changes over time, and every pregnancy journey is unique.

Breastfeeding and Fertility

Breastfeeding can delay the return of ovulation, particularly while feeds remain frequent and your menstrual cycle has not yet returned. However, this varies from person to person. Some people begin ovulating before their first postpartum period and can become pregnant while breastfeeding, even if their cycle has not fully returned.

If you are still breastfeeding and hoping to conceive again, there is often no need to stop feeding unless this is something you already feel ready to do. If you have questions about breastfeeding while trying to conceive, your GP, midwife, or lactation consultant can provide advice based on your individual circumstances.

Giving Your Body Time to Recover

Pregnancy, birth, and the postpartum period place significant demands on the body. Recovery includes healing, rebuilding nutrient stores such as iron, and allowing time for physical and emotional adjustment. Your healthcare provider can help guide the most appropriate timing for another pregnancy based on your health, age, and previous pregnancy or birth, including if you have had a caesarean section.

Balancing Parenthood and Trying to Conceive

Trying for another baby often comes with new challenges. Interrupted sleep, childcare responsibilities, work, and everyday family life can leave less time and energy for tracking cycles, prioritising your own wellbeing, or simply spending time together.

If things take longer than expected, remember that your experience may look very different from the first time, and that is completely normal.

Looking After Yourself

Parenting a young child often means putting your own needs last, but looking after yourself remains an important part of preparing for another pregnancy. Simple habits such as eating regular meals, staying hydrated, prioritising rest where you can, continuing your folic acid supplement, and sharing the load where possible can all help you feel your best as you prepare for your next pregnancy.

Further Support and Information

Preparing for pregnancy is a journey, and you do not have to navigate it on your own. If you have questions along the way, your GP, midwife, pharmacist, or other healthcare professionals are always a good place to start.

You're also welcome to visit us in store. Whether you're ready to start planning for your baby, would like to explore what's available, or simply want to browse, our team is here to answer questions and support you as you prepare for the next chapter. 

You may also find the following organisations and resources helpful as you continue your journey:

Health NZ | Te Whatu Ora – Fertility, pregnancy, supplements and general health information.

Sexual Wellbeing Aotearoa (was Family Planning New Zealand) – Reproductive health, fertility and contraception information.

Fertility New Zealand – Education, resources and peer support for people experiencing fertility challenges.

Fertility Association - one of the IFV providers in NZ with resources around this route.

Plunket – Parenting information and support from pregnancy through the early years.

Ministry of Health New Zealand – Pregnancy care, iodine and folic acid guidance.

Fertility Myths and Facts

There is a lot of information about fertility online, and it is not always accurate. Here are a few common myths that are worth clearing up.

Myth: Ovulation always happens on day 14 of your cycle.
Fact: Ovulation can occur earlier or later depending on the length of your cycle and can vary from month to month. Tracking your cycle, looking for signs of ovulation, or using ovulation tests can provide a clearer picture of your fertile window.

Myth: If a couple is struggling to conceive, the problem is usually with the woman.
Fact: Fertility is a shared journey. Around 40% of infertility cases are related to female factors, around 40% to male factors, and approximately 20% involve a combination of factors or have no clear explanation. Both partners should be included in fertility discussions and investigations where appropriate.

Myth: Relaxing or going on holiday will solve fertility problems.
Fact: Looking after your mental wellbeing is important, but stress alone is rarely the cause of infertility. Difficulty conceiving may be related to medical, hormonal, anatomical, or sperm-related factors that require assessment and treatment.

Myth: Fertility treatment is always successful.
Fact: Fertility treatment has helped many people build their families, but success is never guaranteed. Outcomes vary depending on factors such as age, diagnosis, and the type of treatment. Some people conceive after one treatment cycle, while others require several attempts or may need to consider other pathways to parenthood.

Myth: Healthy people always conceive quickly.
Fact: Even when both partners are healthy and timing is well planned, pregnancy is not guaranteed each month. For healthy couples under 35, the chance of conceiving in any one cycle is around 20–25%, so it is normal for conception to take time.