Essentially, the goal of a preconception appointment is to take time before trying to conceive to understand what you need to know about conception and how to support a healthy pregnancy. “The preconception appointment is good for discussing ovulation, timing of ovulation, timing of intercourse, diet, exercise expectations—and to discuss any pre-existing medical conditions that could affect getting pregnant or will be relevant during pregnancy, and to make a plan,” explains Dr. Rothbart. For some, that plan may include fertility treatment or assisted reproductive technology (like in vitro fertilization).

The frequency and type of exercise that’s best for each person depends on their situation. “If someone exercises regularly, even vigorously, they can continue that,” says Dr. Rothbart. “If someone does not exercise at all, even just walking is helpful.”

Ovulation can be impacted both negatively and positively by exercise. (1) Your healthcare provider can work with you to understand the right exercise rhythm for you.

“Prenatal multivitamins are essential,” says Dr. Rothbart. “At a minimum, they should have folate and DHA in them.” Folate, Choline, and Omega-3 DHA support fetal brain development during pregnancy.*

Our experts recommend starting to take prenatal multivitamins three months before conception. Why so early? A few reasons: 1) It takes time for the body’s nutrient levels to get to the recommended levels 2) the first 28 days of pregnancy are a critical time for fetal development, and 3) people often don’t even realize they’re pregnant until after that 28-day period. (2)*

Ritual’s Essential Prenatal Multivitamin has 12 key nutrients for before and during pregnancy, including an active form of folate (as 5-MTHF Glucosamine Salt) and vegan DHA from algae.* Oh, and the lemon-y (or minty) scent makes two daily capsules go down really easy.

“Any time of day in the ‘ovulation window’ is appropriate,” says Dr. Rothbart. Beyond that, morning sex, afternoon delights, nighttime rendezvous… there’s no difference. Do what feels good.

Hearing about the ovulation window for the first time? There’s a reason Dr. Rothbart talked all about timing in his first answer: For most people, there’s only a 6-day period for conception. Those 6 days include the 5 days before ovulation and the day of ovulation. You may hear about this period as the “ovulation window” or “fertile window”—either way, it’s a window anyone who’s trying to conceive needs to know about. (3)

The 6-day window is reproductive math in action. Once an egg is ovulated from an ovary, it has up to 24 hours before it dies. (4) Sperm can last quite a bit longer: They can survive in the reproductive tract for up to 5 days. If penis-in-vagina sex or insemination happens within the fertile window, both of those time constraints are accounted for.

If you test positive for pregnancy, one of the first things to do is start taking prenatal multivitamins if you haven’t already.* But your first prenatal care visit may still be a ways off. “Usually patients will be seen around what would be 7-8 weeks pregnant. But everybody is different,” explains Dr. Rothbart. “Sometimes the doctor will want to draw some early labs to make sure everything is where it is supposed to be.”

We get that the weeks between finding out you’re pregnant and going in for that first appointment can be really stressful. In those times, pregnancy support groups or apps like Poppy Seed Health, which offer on-demand access to pregnancy support professionals, can help you feel seen and validated.