Father’s Fertility Prep: For the Dads to be and the Dads who want to be
Why am I talking about conception preparation on Father’s Day? Well, when it comes to preparing for pregnancy, most of the spotlight tends to shine on the woman. Hormones, ovulation tracking, prenatal vitamins—her body takes center stage. But here’s the truth that doesn’t get talked about nearly enough: a man’s health plays a major role in fertility and the health of the future baby.
Future dads—this one’s for you.
Sperm Health = Baby Health, and Mothers Health During Pregnancy
A healthy sperm isn’t just about swimming in the right direction—it’s about delivering strong, high-quality genetic material to the egg. The DNA within the sperm is 50% of your future baby’s blueprint. So if a man’s health is off (think: high stress, poor diet, exposure to toxins), it can impact not only the ability to conceive but also the baby’s health and development.
Research shows that sperm quality affects miscarriage risk, embryo development, and even the long-term health of the child. Think of preconception care as a team sport—your health matters just as much as your partner's.
What Affects Male Fertility?
Nutrient deficiencies (especially zinc, selenium, B12, vitamin D, and antioxidants)
Chronic stress and poor sleep
Alcohol, tobacco, and recreational drug use
Exposure to environmental toxins (pesticides, plastics, heavy metals)
Excess heat (like hot tubs, laptops on laps, or tight underwear)
Underlying health conditions like diabetes or thyroid disorders
A Soon to be Dad’s Guide to Fertility Prep
There’s a lot of simple things a man can do to boost fertility naturally. Ideally, men should start prepping at least 3 months before trying to conceive, as sperm take about 72-90 days to develop. Here’s where to start:
1. Dial In the Diet
Eat whole, nutrient-dense foods—lots of colorful veggies, healthy fats, and clean protein.
Focus on fertility-supporting nutrients like:
Zinc (pumpkin seeds, oysters, beef)
Selenium (Brazil nuts, eggs)
Vitamin C and E (citrus fruits, nuts, seeds)
Omega-3s (salmon, chia seeds, walnuts)
2. Cut the Junk
Reduce or eliminate alcohol and recreational drugs.
Minimize processed foods and added sugars.
Ditch plastic containers and avoid heating food in plastic (hello, endocrine disruptors).
3. Support Stress Management
Stress impacts hormone balance and sperm production. Tools to help:
Daily movement (even a 20-min walk counts!)
Mindfulness, meditation, or breathwork
Solid sleep hygiene: aim for 7–9 hours/night
Stress Supporting Supplements like Ashwagandha, Rhodiola, B vitamins and Magnesium
4. Clean Up Your Environment
Avoid pesticides, heavy metals, and synthetic fragrances.
Go for natural skincare, cleaning products, and non-toxic cookware.
Watch out for EMF exposure from laptops and cell phones near the groin.
5. Consider a Fertility Supplement
A high-quality men’s fertility formula with antioxidants like CoQ10, L-carnitine, NAC, and vitamins A, D, E, and zinc can support sperm quality. Get guidance from a qualified practitioner to learn what's right for you specifically.
6. Get Tested
If you’ve been trying for a while with no success, a semen analysis is a helpful first step. It measures sperm count, motility, and morphology (aka the shape and strength of the swimmers).
Healthy Dad, Healthy Baby
Being proactive with your health before conception isn’t just about increasing your odds of pregnancy—it’s about giving your future child the best possible start. Because the habits you build now? They lay the foundation for the kind of dad you’ll be—strong, vital, and fully present.
So dads to be, grab your smoothie, go for that walk, and consider this your official invitation to the fertility prep party. Your future family is already cheering you on.