Your cycle, gently explained
Where you are today, what your body is doing in this phase, and how to get ready — no pressure, no jargon.
Preparing your body
What guidance generally suggests before conception. Tap any topic to see the full Trimestly check.
Supplements
Start before you conceive — the first weeks of pregnancy matter most.
Take folic acid 400mcg daily
Widely recommended from at least one month before trying until the end of the first trimester.
Check folic acidCheck your vitamin D
Many guidelines suggest 10mcg (400 IU) daily, especially in winter or with darker skin.
Check vitamin DConsider a prenatal with iodine and DHA
A simple prenatal covers the gaps folic acid alone doesn't.
Check prenatal vitaminReview any supplements or herbs you already take
Some popular ones — like ashwagandha or high-dose green tea extract — aren't recommended once trying.
Check ashwagandha
Food & drink
Small habits that lower risk before and after conception.
Cut out alcohol
Guidance is clearest for complete avoidance once you could be pregnant.
Check alcoholKeep caffeine under about 200mg a day
Roughly one to two small coffees — check tea, cola and chocolate too.
Check coffeePractise food-safety habits
Choose pasteurised dairy and cook meat, eggs and seafood all the way through.
Check soft cheeseLimit high-mercury fish
Mercury lingers in the body for months, so this one starts before conception.
Check tuna
Body & lifestyle
Everyday things that support conception.
Stop smoking and nicotine
Including vaping — your pharmacist or doctor can help with a quit plan.
Check nicotineKeep up gentle, regular movement
Walking, swimming, yoga — whatever you'll actually keep doing.
Prioritise sleep
Aim for a consistent routine; it supports hormone regulation.
Skip hot tubs and saunas — for your partner too
Heat affects sperm for weeks, not just the moment.
Check hot tub
Health
Conversations worth having before a positive test.
Review your medications with a doctor
Don't stop anything prescribed — ask which ones are fine while trying.
Check ibuprofenBook a dental check-up
Gum health is linked to pregnancy outcomes, and treatment is easier before.
Check dental x-rayCheck your vaccinations
Rubella immunity matters before conception; flu and whooping cough come up during pregnancy.
Check flu shotKnow when to ask for help
Under 35: after 12 months of trying. 35 or over: after 6 months. Sooner if cycles are irregular.
Trying for a while? Guidance generally suggests speaking with a doctor after 12 months of trying if you're under 35, or after 6 months if you're 35 or over — sooner if your cycles are irregular or something worries you.
Trimestly offers educational decision support, not a diagnosis. Nothing here is a promise that something is completely safe — check anything important with your doctor, midwife or pharmacist.