Welcome to Your TTC Journey
Whether you just pulled out your last pack of birth control or you've been casually trying for a few months, this guide walks you through the evidence-based steps that actually matter when you're trying to get pregnant.
No myths. No pressure. Just science you can use.
Step 1: Understand Your Cycle
Your menstrual cycle isn't just your period—it's a complex hormonal sequence that creates a window of fertility each month. Understanding this cycle is the single most impactful thing you can do when trying to conceive.
The average cycle is 28 days, but anywhere from 21 to 35 days is considered normal. Ovulation typically happens about 14 days before your next period starts—not 14 days after your last one. This distinction matters because cycle length varies, but the luteal phase (post-ovulation) is relatively consistent.
Start by tracking your cycle length for 2–3 months. You can use a simple calendar, a period tracking app, or our cycle tracker.
Step 2: Find Your Fertile Window
You can only conceive during a roughly 6-day window each cycle: the 5 days before ovulation and ovulation day itself. This is because sperm can survive up to 5 days in the reproductive tract, while an egg is viable for only 12–24 hours after release.
Research published in the BMJ by Wilcox et al. found that the highest probability of conception occurs when intercourse happens 1–2 days before ovulation—not on ovulation day itself. Our ovulation calculator can help you estimate your most fertile days.
For a deep dive, read our complete fertile window guide.
Step 3: Start Key Supplements
The one supplement every reproductive health organization agrees on: start taking folic acid (at least 400 mcg daily) at least one month before trying to conceive. This reduces the risk of neural tube defects by up to 70%. Most prenatal vitamins contain the recommended amount.
Recommended: Prenatal Vitamins
A quality prenatal vitamin with at least 400 mcg folic acid (or methylfolate for those with MTHFR variants) is the single most evidence-backed supplement for TTC. Look for one that also includes iron, DHA, and vitamin D.
Browse Prenatal Vitamins on Amazon →Step 4: Optimize Timing (Without Losing Your Mind)
The ASRM recommends having intercourse every 1–2 days during your fertile window. Daily intercourse doesn't significantly improve pregnancy rates over every-other-day, so do what works for you and your partner.
Frequency throughout the cycle matters more than obsessive timing. Couples who have sex 2–3 times per week throughout the entire cycle have similar conception rates to those who meticulously time only around ovulation.
Step 5: Know When to Seek Help
Most couples conceive within 6 months of actively trying. According to ACOG, you should consult a healthcare provider if:
- You're under 35 and haven't conceived after 12 months of regular, unprotected intercourse
- You're 35 or older and haven't conceived after 6 months
- You're over 40 (seek evaluation before or as soon as you start trying)
- You have irregular periods, known reproductive health issues, or a history of recurrent miscarriage
Read more in our guide: When to See a Fertility Doctor.
Ready for Deeper Dives?
Explore supplements and lifestyle optimization on LifeFertile.com →
This guide was last reviewed on January 18, 2026.