Do not take with additional high-dose vitamin A or iron supplements unless directed by a healthcare provider. Individuals with specific medical conditions, such as kidney disease or iron overload, should consult their doctor before use.

Many new prenatal vitamins have entered the market which have methylated folate instead of folic acid. Methylated folate is a downstream metabolite of folic acid. Although some people may have difficulty metabolizing folic acid (associated with a genetic mutation, MTHFR), it is very important to realize that only folic acid has been shown to prevent NTD (neural tube defects). Although methylated folate has been shown to result in sufficient blood folate levels, no study exists proving that methylated folate prevents neural tube defects or compares methylated folate vs folic acid. No study like this will ever exist because when something clearly prevents a bad outcome, like a birth defect, you would never allow a group of pregnant people to be at risk for this outcome when you could prevent it. I recommend you take at least 400 mcg of folic acid, in the form of folic acid. If you love a prenatal that has methylated folate, take an additional folic acid supplement. Methylated folate may help a small group of people who have problems metabolizing folic acid when they are not pregnant, but if you are trying to conceive, I recommend adding folic acid as well.

When it comes to preparing for pregnancy, your lifestyle matters just as much as your prenatal vitamin. If you’re trying to conceive, start by treating your body like it’s already pregnant because those early weeks, before most people even know they’re pregnant, are critical for development.

First, prioritize sleep. Aim for 7 to 9 hours a night and try to maintain a consistent sleep wake schedule. Sleep plays a key role in hormone regulation, egg health, and metabolic function.

Next, focus on nutrition. You don’t need a perfect diet, but you do need a balanced one. Build meals around whole foods: plenty of leafy greens, colorful vegetables, fruits, healthy fats like avocado or olive oil, and quality protein. Carbs are not the enemy, but choose complex, fiber rich sources. Minimize processed foods and added sugars when you can. Small shifts make a difference over time.

Hydration matters too. Aim for at least 8 cups of water daily. Staying hydrated supports your metabolism, energy, and even cervical mucus production, which is important for conception.

Movement is essential. You don’t need to start a new workout routine if you’re not already active, but gentle, regular movement like walking, yoga, or strength training can improve blood flow to your reproductive organs, reduce inflammation, and support mental health.

Reduce alcohol and avoid smoking or vaping. Alcohol, especially in high amounts, can affect ovulation and egg quality. I typically recommend limiting alcohol to no more than a few drinks a week, and once you’re actively trying to conceive, it’s best to stop altogether.

Stress is a huge piece of the puzzle. No, stress won’t cause infertility, but chronic stress can affect your hormones and ovulation. Create routines that help regulate your nervous system: deep breathing, journaling, light movement, or just giving yourself permission to rest.

And don’t forget to check in on your caffeine intake. Moderate caffeine like one 8 to 12 oz cup of coffee a day is considered safe when trying to conceive, but more than 200 mg a day may impact fertility for some.

Lastly, keep regular appointments with your doctor. Review your medications, check your labs if needed, and make sure your vaccines are up to date. Taking these steps now creates a strong foundation not just for pregnancy but for a healthier you in the long run.