What is preconception?
Preconception refers to the period leading up to a planned pregnancy, generally the 3 to 6 months before the first attempts to conceive. It includes:
- Medical preparation: health checkup, screening, treatment of underlying conditions
- Lifestyle optimization: diet, sleep, physical activity, stress management
- Targeted supplementation with essential vitamins and minerals
- Adjustment of currenttreatments in consultation with a doctor
- Psychological and emotional preparation for the couple
- A collaborative approach involving the expectant mother and father
This phase addresses both female and male fertility: planning for a baby is a joint effort to optimize conditions. To understand what comes next, check out our guide to conception.
Why prepare for conception in advance?
Several documented benefits justify this preparation:
- Reduced risk of obstetric complications
- Optimized chances of spontaneous conception
- Reduced risk of fetal malformations (particularly neural tube defects, thanks to folic acid)
- Improved tolerance of the first trimester by addressing potential deficiencies in advance
- Management of chronic conditions before pregnancy (diabetes, hypertension, thyroid disorders)
- Earlyadjustment of medication
- Updating vaccinations (rubella, pertussis)
- Planning for gynecological and obstetric care
International guidelines (WHO, ANSM, HAS) emphasize the importance of preconception preparation, particularly for women with a medical history or risk factors.
What are the key steps before conception?
Several steps are involved in this phase:
- Preconception medical consultation: comprehensive evaluation by your primary care physician or gynecologist
- Serological screening: rubella, toxoplasmosis, chickenpox, syphilis, HIV, hepatitis, CMV
- Folic acid supplementation (400 µg/day) at least 1 to 3 months before conception and up to 12 weeks of amenorrhea
- Updating vaccinations according to recommendations
- Adoption of a healthy lifestyle: balanced diet, moderate physical activity, stress management
- Quitting smoking and alcohol, limiting caffeine
- Review of current medications (to ensure compatibility with an anticipated pregnancy)
- Assessment of environmental and occupationalrisks
- Dental checkup before pregnancy
- Weight assessment and adjustment if necessary
This joint preparation by the couple maximizes the chances of a healthy pregnancy.
How can you improve your fertility naturally?
Several factors support a couple’s fertility:
- A healthy body weight: a BMI between 18.5 and 25 promotes fertility (being overweight or underweight can disrupt ovulation)
- Regular,moderate physical activity without overdoing it
- Stress management: relaxation techniques, yoga, meditation, sophrology
- Quality sleep: 7 to 9 hours per night
- Understanding the menstrual cycle to identify the fertile window
- Ovulation tests to better pinpoint the most fertile times
- Avoiding endocrine disruptors: cosmetics, plastics, pesticides, synthetic fragrances
- Targeted dietary supplements based on a pharmacist’s advice: zinc, selenium, and vitamin E as antioxidants, as well as omega-3
- Adequatehydration (1.5 to 2 L/day)
Men also benefit from this preparation: spermatogenesis takes 70 to 90 days, which is why optimization should begin 3 months before trying to conceive. Our fertility section features products for couples.
What tests are recommended before conception?
Several tests may be recommended depending on your profile and medical history:
- General blood work: complete blood count, ferritin, blood glucose
- Infectious disease serology: rubella, toxoplasmosis, chickenpox, syphilis, HIV, hepatitis B and C, CMV
- Hormone levels: TSH (thyroid), prolactin, FSH/LH as indicated
- Pap smear according to the screening schedule
- Genetic testing if there is a specific family history (cystic fibrosis, sickle cell disease, hemophilia)
- Completegynecological examination
- Pelvic ultrasound as indicated
- Semen analysis for the partner in cases of uncertainty or a relevant medical history
- Cardiovascular evaluation if risk factors are present (high blood pressure, diabetes, obesity)
- Dental checkup and treatment of any cavities
The preconception consultation is an opportunity to discuss these tests with your doctor and schedule the necessary appointments.
What diet promotes fertility?
Diet plays a recognized role in preparing for conception:
- Dark leafygreens: spinach, lamb’s lettuce, broccoli (folate, magnesium, iron)
- A variety of fresh fruits rich in antioxidants and vitamin C
- Whole grains: whole-grain bread, brown rice, quinoa, oats
- Legumes: lentils, chickpeas, beans (folate, plant-based protein)
- Lean proteins: poultry, fish, eggs, legumes
- Fatty fish twice a week for omega-3s (salmon, mackerel, sardines)
- Nuts and seeds: walnuts, almonds, pumpkin seeds
- High-qualitydairy products or alternative sources of calcium
- Stay hydrated with plain water or herbal teas that do not contain contraindicated herbs
- Limit caffeine to 200 mg per day
- Limit simple sugars, ultra-processed foods, and trans fats
- Avoid dietaryendocrine disruptors (bisphenols in heated plastic containers)
The Mediterranean diet is often recommended for its nutritional balance, which supports reproductive health.
What role does sleep play in fertility?
Sleep directly influences hormone production:
- Sex hormones are regulated during deep sleep (LH, FSH, prolactin, melatonin)
- Chronic sleep deprivation is associated with menstrual cycle disruptions
- Melatonin: an antioxidant that plays a role in egg quality
- Cortisol and chronic stress are exacerbated by poor sleep
- Recommendation: 7 to 9 hours per night, at regular times
- Sleep hygiene: avoid screens before bedtime, keep the bedroom cool and dark, and establish a soothing bedtime routine
- Limit caffeine after 2 p.m. and alcohol in the evening
- Exercise during the day, never late in the evening
Getting enough sleep is a simple and effective—yet often overlooked—way to prepare for conception.
Tobacco and alcohol: What impact do they have on fertility?
Tobacco andalcohol are among the main factors that harm fertility:
Tobacco:
- Female fertility: impaired ovarian reserve, premature ovarian aging, and increased time to conception
- Male fertility: decreased sperm concentration, motility, and morphology
- Increased risk of miscarriage, ectopic pregnancy, and obstetric complications
- Secondhand smoke is also harmful
- Ideally,quit smoking 3 to 6 months before trying to conceive (Tabac Info Service: 3989)
Alcohol:
- Hormonal disruption in both men and women
- Impaired gamete quality
- Major teratogenic risk: no known safe threshold during pregnancy
- Strict abstinence is recommended as soon as you plan to become pregnant
- Support may be available from an addiction specialist (Alcohol Info Service: 0 980 980 930)
Recreational drugs (cannabis, cocaine, etc.) should also be avoided before and during pregnancy, as their effects on fertility and fetal development are well documented.
When should you consult a fertility specialist?
Several situations warrant a specialist consultation:
- Failure to conceive after 12 months of regular, unprotected intercourse (6 months after age 35)
- Very irregular menstrual cycles or amenorrhea
- Personal history: endometriosis, polycystic ovary syndrome, pelvic infections, abdominal or pelvic surgeries
- Family history of fertility issues
- Male history: cryptorchidism, varicocele, testicular surgery, complicated mumps
- Recurrent miscarriages (≥ 3)
- Chronic diseases: diabetes, thyroid disorders, autoimmune diseases
- Advancedmaternal age (≥ 35 years)
- Occupational exposure to toxins
The primary care physician or gynecologist is the first point of contact. Depending on the findings, a referral to an assisted reproductive technology (ART) center may be recommended for a comprehensive evaluation of the couple (semen analysis, hormonal testing, hysterosalpingography, pelvic ultrasound). The process takes place within a medical and psychological framework tailored to each individual situation.
