Tommy's, in partnership with other national agencies, has launched a free digital tool to help you ensure that you are fit and well when you become pregnant, giving your baby the best start.

Planning for Pregnancy tool - Tommy's

By following the advice from Tommy's and the information below, you can:

• improve your fertility (the ability to get pregnant)
• protect your baby's future health
• reduce your risk of problems in pregnancy

When you are trying for a baby (have stopped contraception), you won't know you're pregnant for the first few weeks after conception takes place.

So, making changes to your lifestyle before pregnancy is linked to a healthier pregnancy overall, and improved health and development for your baby.

Coming off contraception (birth control) is one of the first things you need to do if you're planning on getting pregnant.

The type of contraceptive you use will affect how long it takes for your fertility to return to normal.

Advice about trying for a baby, including planning a pregnancy and LGBT+ routes into parenthood can be accessed here - Trying for a baby - NHS
 

If you are trying to get pregnant eating a healthy, varied diet will help you to get most of the vitamins and minerals you need.

You can take branded pre-pregnancy vitamins (tablets). These are not harmful and are available in pharmacies and supermarkets, but folic acid is the only extra supplement you need if you are trying to get pregnant. It is often cheaper to buy this separately.

If you are vegan, talk to your pharmacist to make sure that you are getting enough nutrients for a healthy pregnancy. Find out more about vegetarian, vegan and special diets in pregnancy.

Taking folic acid supplements (tablets) does not help you get pregnant, but you are recommended to take them while you are trying to get pregnant and during the first 12 weeks of pregnant. This is because it can improve  you and your baby’s health and help prevent serious pregnancy complications. You are also recommended to take vitamin D.

Eating a healthy, balanced diet is essential for keeping your sperm in good condition.

Try to:

• eat at least 5 portions of a variety of fruit and vegetables every day  
• base meals on higher fibre starchy foods like potatoes, bread, rice or pasta
• include some dairy or dairy alternatives (such as soya drinks and yoghurts)
• eat some beans, pulses, fish, eggs, meat and other protein

One research study has found that eating 75g of walnuts a day for 12 weeks can improve sperm mobility (the ability to swim).

There are no official recommendations for men to take any pre-conception vitamins or supplements.

Find out more about how to improve male fertility.

Take a look at the services and support available on our stop smoking support webpage

The number of LGBT+ families is growing, and the following link will help to guide you through the various options you may have for starting a family including, surrogacy, adoption and fostering and donor insemination.

You may also speak to you GP about the options available.

Having a baby if you are LGBT+ - NHS

If you are concerned about your fertility you should contact your GP for support and advice. You can also visit the NHS website for further information.

Infertility - NHS
 

Did you know you can ask your health visitor about sexual health and ways to improve your health to be fit for, during, and after pregnancy. Find out more here: Institute of Health Visiting 

Also see our Sexual health page.