When should you stop drinking when trying to get pregnant?

The safest approach is to stop drinking before you start trying to conceive. If you have a partner, it helps if they cut down around three months before you start trying, because that’s roughly how long sperm takes to develop.

Knowing when to stop is one thing. Actually doing it can be harder. This guide gives you a clear timeline, practical ways to cut down, and help with one of the trickiest parts: what to say when people ask why you’re not drinking.

Quick facts

• UK guidance says the safest approach when you’re planning a pregnancy is not to drink alcohol at all.
• The simplest rule is to go alcohol-free from the point you start trying.
• If you drink regularly, starting to cut down a few months before gives you time to adjust.
• Male partners should cut down around three months before you start trying, as sperm take about that long to develop.
• If you drink heavily or every day, don’t stop suddenly. Speak to your GP first.
• You don’t have to explain to anyone why you’re not drinking.

When should you and your partner stop drinking when trying to conceive ?

If you’re the one trying to get pregnant, stop drinking from the point you start trying. The NHS advises that the safest approach when planning a pregnancy is not to drink at all. That’s because you could be pregnant for several weeks before you know it, and there’s no known safe amount of alcohol in pregnancy.

If you drink regularly, start cutting down a few months before you begin trying. Going from drinking most days to to suddenly stopping overnight can be hard. A gradual approach makes it more likely to stick, and gives your body and cycle time to settle.

If you’re trying with a male partner, they should cut down around three months before you start trying. Sperm take roughly three months to develop, so the changes they make now affect the sperm they’ll produce when you’re trying. They don’t need to stop completely, but staying well within the UK low-risk guidelines (14 units a week) and avoiding heavy drinking helps. Research has found sperm quality starts to decline with regular drinking.

For the full evidence on how alcohol affects your chances of conceiving, ovulation and sperm, read our guide to alcohol and fertility.

A timeline for going alcohol-free

Three months before you start trying

• If you have a male partner, this is when they should start cutting down.
• If you drink regularly, start reducing how much and how often you drink. Try adding more alcohol-free days to your week.
• It’s a good time to think about your wider health too: nutrition, sleep and supplements. 
• Take 400 micrograms of folic acid every day from before you start trying until you’re 12 weeks pregnant. It helps prevent neural tube defects such as spina bifida. Some people need a higher 5mg dose, for example if they have a BMI of 30 or more or diabetes. Your GP can prescribe this. The NHS also recommends a daily 10 microgram (400 IU) vitamin D supplement, particularly in autumn and winter.

One month before you start trying

• Aim to be drinking very little, or nothing.
• Try out alcohol-free drinks so you’ve found ones you like before it matters.
• Work out how you’ll handle social plans, including what you’ll say if people ask (more on that below).

When you start trying

• Go alcohol-free.
• Keep going through each cycle, including the two-week wait between ovulation and your next period, which is when an embryo may be implanting. Research suggests drinking during this part of your cycle may matter most.

Once you’re pregnant

• Stay alcohol-free for the rest of your pregnancy.
• If you drank before you knew you were pregnant, try not to panic. Stop now, and speak to your midwife or GP if you’re worried.

Can you drink alcohol when trying to conceive ?

Most people don’t find out they’re pregnant until they’ve missed a period, around four weeks into pregnancy, and often later. Alcohol passes through the placenta into the baby’s bloodstream, and there’s no known safe amount during pregnancy. That’s why UK guidance recommends not drinking at all while you’re trying.

The risk of harm depends on how much you drink, how often, and the stage of pregnancy. It’s highest with regular heavy drinking or binge drinking. Drinking alcohol in pregnancy has been found to increase the risk of pregnancy complications like risk of miscarriage, preterm birth and your baby having a low birth weight. It can also cause your baby to have a serious life-long health condition, fetal alcohol spectrum disorder, which causes a range of lifelong conditions that affect a child’s learning, behaviour and physical development.

Not every baby exposed to alcohol will be affected. The risk is likely to be low if you had small amounts before you knew you were pregnant. But experts can’t say how much alcohol is safe, so the safest choice is to avoid it completely.

Alcohol may also affect conception itself. Getting pregnant involves several steps happening at the right time: releasing an egg, fertilisation and implantation. One study found that moderate-to-heavy drinking in the second half of the cycle, after ovulation, was linked with a lower chance of conceiving. This is the stage when implantation would normally take place)  The evidence on light drinking is less clear, but there’s no known safe amount while you’re trying.

For the full evidence, read our guide to alcohol and fertility.

What if you drink regularly or heavily while trying to get pregnant?

If you drink most days, or more than the UK recommended guideline of 14 units a week, give yourself more time. Starting to cut down three to six months before trying makes the change more manageable. The NHS explains how many units are in different drinks.

If you drink heavily or feel you depend on alcohol, don’t stop suddenly. If you get symptoms such as shaking, sweating, anxiety or feeling sick when you haven’t had a drink, stopping abruptly can be dangerous. Speak to your GP first. They can help you cut down safely and put you in touch with free, confidential support. GPs are there to support you, not judge you, so try to be open about how much you drink. You’ll also find a list of organisations that can help at the bottom of this page.

It’s also worth being honest with yourself about why you drink. If alcohol is how you unwind or cope with stress, including the stress of trying to conceive, having another way to manage those feelings will make stopping much easier.

Tips to stop drinking when trying to get pregnant

If drinking is how you usually relax, socialise or celebrate, cutting it out can feel like a big change. It’s easier if a partner or friend does it with you. And remember, it doesn’t have to be forever.

Start gradually if you need to. You don’t have to go from your usual amount to zero overnight. Try having more alcohol-free days each week, switching to smaller measures or alternating alcoholic drinks with soft drinks.

Clear alcohol out of your home. Replace it with alcohol-free drinks you genuinely enjoy, such as kombucha, sparkling water with fresh fruit, or lightly flavoured soda water. Lowersugar options are best for your health.

Find alcohol-free versions of your usual drink. There’s now a huge range of alcohol-free beers, wines and spirits in supermarkets, and they can give you a similar taste. In bars and restaurants, try a mocktail such as a virgin mojito or a virgin Mary.

Know your triggers. Notice the feelings and situations that make you want a drink. If you drink when you’re stressed, try another way to unwind, such as going for a walk, having a bath or calling a friend.

Do it together. It’s much easier if your partner, a friend or a family member cuts down with you. It also means you’re not the only one ordering a soft drink.

Change your routine. If you usually have a glass of wine while cooking or head to the pub after work, try a new ritual in its place, such as a favourite alcohol-free drink, a walk or a class.

Offer to drive. Being the designated driver gives you an easy reason not to drink on a night out.

Try alcohol-free social plans. Sober raves, alcohol-free bars and daytime events can remind you that you can have a good time without drinking.

Join a challenge. Campaigns such as Dry January, Sober October and Alcohol Awareness Week, and apps like Drinkaware’s, can keep you motivated and help you track your progress.

Track your progress. Keeping a note of your alcohol-free days can keep you motivated. Free apps, such as Drinkaware’s, can help you track what you drink.

Reward yourself. Put the money you’d have spent on alcohol towards something you’ll enjoy.

Be kind to yourself. If you slip up, it’s not a failure. Just start again the next day.

What to say when people ask why you’re not drinking

For many people, the hardest part of stopping isn’t giving up alcohol. It’s being asked about it. You don’t owe anyone an explanation, and you don’t have to share that you’re trying for a baby until you’re ready.

Some simple things you can say:

• “I’m not drinking at the moment.”
• “I’m driving tonight.”
• “I’m doing a health kick.”
• “I’ve got an early start tomorrow.”
• “I’m taking a break from alcohol. I feel better for it.”

A few other tactics can help:

• Order first. If you order an alcohol-free drink before anyone offers you a round, fewer people notice.
• Choose a drink that looks the part. An alcohol-free beer, a mocktail or a tonic with lime rarely gets questioned.
• Plan different kinds of social time. Try a brunch, a walk or a cinema trip instead of the pub.

If you have people you trust, telling them what you’re doing can also mean they’ll back you up.

Alcohol-free swaps

Alcohol-free drinks have come a long way, and having something you enjoy in your hand can make social situations much easier. Good options include:

• alcohol-free beers, ciders and wines
• alcohol-free spirits with a mixer
• sparkling water with fresh fruit or herbs
• kombucha, or a shrub (fruit vinegar mixed with sparkling water)
• mocktails

Check the label, because UK drinks can have very small amounts of alcohol even when they’re sold as alcohol-free. Although some alcohol-free drinks don’t contain any alcohol, some may contain a small amount. Government guidance in England says that alcohol-free drinks may contain up to 0.05% ABV (alcohol by volume). Although alcohol-free drinks don’t legally have to specify exactly how much alcohol they have in them, most do. So, if you want to check, a good place to start is by reading the label and checking the ABV.

When to get support if you’re trying to quit drinking while trying to conceive

It’s worth asking for help if:

• you’re finding it hard to cut down on your own
• you drink every day, or feel you need a drink to cope
• you get shaky, sweaty or anxious when you don’t drink
• you’re drinking to manage stress, anxiety or low mood

Your GP is a good place to start. They can help you cut down safely and point you towards local support.

Trying to conceive can be stressful, especially if it’s taking longer than you hoped. If that’s affecting you, talking to one of our counsellors can help.

More information and support

• Drinkaware gives independent advice, information and tools to help you make better choices about drinking.
• Alcoholics Anonymous (AA) offers free local peer support to help you stop drinking, through its 12-step programme.
• The NHS has details of alcohol support services in England, and information on getting help for drug addiction.
• FRANK offers confidential information and advice about drugs through its website, telephone helpline and online live chat.
• With You is a charity offering free, confidential support in England and Scotland for anyone with drug, alcohol or mental health concerns.
• HSE Drugs and Alcohol Helpline 

Ready to prepare for pregnancy with Hertility?

Cutting out alcohol is one step towards preparing for pregnancy. Understanding your hormones and fertility is another.

Hertility’s Advanced Hormone and Fertility Test looks at a personalised panel of up to 10 reproductive hormones to help show whether you’re ovulating and how your hormones are behaving, with a doctor-written report and a clinician review to talk it through, so you get real data rather than months of guessing.

If you’d like help building a plan that fits your life, a Fertility Advisor Call can guide you through your next steps. A Nutrition Consultation can help you get your diet ready for pregnancy.

Not sure where to start? Take the Online Health Assessment and we’ll build a personalised plan around your goals.

Frequently asked questions

References:

UK Chief Medical Officers. UK Chief Medical Officers’ low risk drinking guidelines. Department of Health, 2016. https://www.gov.uk/government/publications/alcohol-consumption-advice-on-low-risk-drinking

NHS. Drinking alcohol while pregnant. https://www.nhs.uk/pregnancy/keeping-well/drinking-alcohol-while-pregnant/

NHS. How can I improve my chances of becoming a dad? https://www.nhs.uk/common-health-questions/pregnancy/how-can-i-improve-my-chances-of-becoming-a-dad/

Jensen TK, Gottschau M, Madsen JOB, et al. Habitual alcohol consumption associated with reduced semen quality and changes in reproductive hormones; a cross-sectional study among 1221 young Danish men. BMJ Open. 2014;4(9):e005462. https://bmjopen.bmj.com/content/4/9/e005462

NHS. Vitamins, supplements and nutrition in pregnancy. https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/

Alcohol consumption by menstrual cycle phase and fecundability (University of Louisville). Human Reproduction. 2021;36(9):2538. https://academic.oup.com/humrep/article/36/9/2538/6294415 (add author names)

NHS. Foetal alcohol spectrum disorder. https://www.nhs.uk/conditions/foetal-alcohol-spectrum-disorder/

NHS. Calculating alcohol units. https://www.nhs.uk/live-well/alcohol-advice/calculating-alcohol-units/

NHS. Alcohol misuse. https://www.nhs.uk/conditions/alcohol-misuse/

Alcohol Change UK. Dry January. https://alcoholchange.org.uk/get-involved/campaigns/dry-january

Macmillan Cancer Support. Go Sober for October. https://www.gosober.org.uk/

Alcohol Change UK. Alcohol Awareness Week. https://alcoholchange.org.uk/get-involved/campaigns/alcohol-awareness-week

Department of Health and Social Care. Low alcohol descriptors. https://www.gov.uk/government/publications/low-alcohol-descriptors

Drinkaware. https://www.drinkaware.co.uk/

Alcoholics Anonymous Great Britain. https://www.alcoholics-anonymous.org.uk/

NHS. Find alcohol addiction support services. https://www.nhs.uk/nhs-services/find-alcohol-addiction-support-services/

NHS. Drug addiction: getting help. https://www.nhs.uk/live-well/addiction-support/drug-addiction-getting-help/

FRANK. https://www.talktofrank.com/

With You.https://www.wearewithyou.org.uk/

Rossi BV, Berry KF, Hornstein MD, et al. Effect of alcohol consumption on in vitro fertilization. Obstetrics & Gynecology. 2011;117(1):136–142.https://doi.org/10.1097/AOG.0b013e31820090e1