You are what you eat – especially if you’re trying to get pregnant. But as a recent TikTok points out, the burden of fertility shouldn’t fall solely on women; male partners play a role as well. “Men should have to spend nine months trying to get in the best physical shape of their life before having a baby,” says content creator Hunter Leppard in a Jan. 5 TikTok with over 2.5 million likes. “If you’re going to spend nine months following all these months while building a baby inside you, then I can spend the nine months prior to that not drinking alcohol, limiting caffeine, I’ll get bloodwork, I’ll have three healthy meals a day,” he continues.
To Leppard, this is just common sense when it comes to supporting his partner and future child. So why does this mindset still seem so novel? “When it comes to preparing for a healthy pregnancy, the spotlight is often on women’s health,” says René Ficek, RDN, CDCES. “However, the health and habits of both partners play a critical role in improving fertility, reducing complications, and setting the stage for the healthiest possible outcomes for the baby.” This may include a fertility diet for men, as Leppard briefly mentions in his TikTok.
To learn more about how your partner’s health can affect fertility and pregnancy, we asked experts to break down the basics. Read on to see why a man’s diet matters pre-conception, what they should eat to increase the chances of pregnancy, and why we should think of fertility as more of a joint effort between partners.
Experts Featured in This Article:
René Ficek, RDN, CDCES, is a registered dietitian nutritionist and the owner of Seattle Sutton’s Healthy Eating.
Shahin Ghadir, MD, FACOG, is a board-certified reproductive endocrinologist at HRC Fertility.
Ayla Barmmer, MS, RDN, LDN, is a registered dietitian and founder of FullWell, a women’s health and wellness brand.
Does Your Partner’s Diet Matter?
If you have a cis male partner and you’re looking to get pregnant, their diet absolutely matters (according to experts). “Your partner’s diet affects his sperm’s wellbeing and that, in turn, affects the wellbeing of the future embryo and baby,” says Shahin Ghadir, MD, FACOG. The good news is that sperm health can usually be improved with changes to your everyday habits, says Ayla Barmmer, MS, RDN, LDN. This includes diet and exercise.
According to Ficek, there are two main reasons why a man’s pre-conception diet (aka fertility diet) matters. For one, “Unhealthy habits and poor nutrition can increase the risk of preterm birth, low birth weight, or developmental challenges in the baby,” she says. Secondly, “A father’s diet before conception can cause epigenetic changes.” That means your male partner’s diet pre-conception could influence your child’s risk of conditions like diabetes and cardiovascular disease later in life.
When Should You Start a Fertility Diet?
“Sperm require about 90 days to fully develop, and this process can be disrupted by oxidative stress,” Barmmer explains. Oxidative stress occurs due to an imbalance of free radicals and antioxidants in the body. Because of this, she recommends making changes to your diet at least three to six months before trying to conceive. Ficek agrees with this timeline, saying it’s better not to wait.
“As a dietitian, I encourage men to start focusing on their health at least two to three months before trying to conceive,” Ficek says. “Sperm take about 90 days to develop, so the earlier you begin making positive changes, the better the outcomes for you, your partner, and your future child.”
Fertility Diet For Men
We’ve established that if you’re trying to get pregnant, diet is important for both parties. But what should you actually be eating (and avoiding)? “As a food-first dietitian, I encourage you to start your fertility journey by adding more nutrient-rich, fertility-focused foods to your diet rather than jumping straight to cutting things out,” Barmmer says. “Stick to shopping the perimeter of the grocery store, where fresh, minimally processed foods are typically found, and challenge yourself to try something new every week.”
If you get stuck, a blender, food processor, and slow cooker can make a big difference in healthy meal prep. Barmmer also suggests using smoothies, sauces, and soups to subtly introduce more fresh produce into your diet. For men, you should generally look for foods with antioxidants, healthy proteins, and amino acids to promote good sperm quality, Dr. Ghadir says. Here are a few more expert recommendations to help guide that elusive fertility diet for men:
- Vegetables: All veggies are good, but leafy greens are especially important pre-conception. These have antioxidants, plus important micronutrients, which Ficek says are crucial for fertility. “Zinc, selenium, vitamin D, and folate are essential for sperm production and function,” she says.
- Lean Meat: Another healthy source of protein and micronutrients. Think chicken, turkey, and certain cuts of red meat.
- Berries: Berries are rich in antioxidants, and easy to add to breakfast or dessert, Barmmer says. You could even add them to your smoothie for a delicious and nutritious pick-me-up.
- Oysters & Fish: Speaking of healthy proteins, seafood is another great option for your fertility diet. According to the Mayo Clinic, fish contain heart-healthy Omega-3 fatty acids, whereas oysters are a great source of iron, zinc, and vitamin D (per the Cleveland Clinic). Not to mention, healthy fats can also “improve sperm membrane structure and quality,” Ficek says.
- Nuts and Seeds: Ficek is a big proponent of adding nuts and seeds to your fertility diet. “These are rich in antioxidants, which protect sperm from oxidative damage and help maintain fertility,” she says.
- Olive Oil: Not only is olive oil delicious, but it’s also good for your health (in moderation). “Use it as a base for dressings and sauces for healthy fats,” Barmmer suggests.
- Avoid Toxins: When it comes to a fertility diet, what you’re not eating is also of great importance. “Minimize alcohol intake, avoid tobacco, and limit exposure to environmental toxins, as these can harm sperm quality and reduce fertility,” Ficek says.
How Else Can Your Partner Help With Fertility?
Your partner’s fertility support doesn’t have to end with their diet (nor should it, TBH). Dr. Ghadir points out that male aspects of fertility account for around 40 percent of the child’s epigenetic makeup. Here are some more things men can do to help their partners along their fertility journey:
- Exercise: Regular physical activity is a big one for fertility. “Exploring new workouts and activities together is not only a fun way to strengthen your bond, but also a proactive step toward better health and optimizing sperm quality,” Barmmer says. “When you move your body, you pump freshly oxygenated, nutrient-rich blood around your body. This is good for many reasons, one of which is that it supports hormone signaling between the brain and reproductive organs for both men and women.”
- Visit a Clinic: “A great starting point is to schedule a semen analysis at a fertility clinic or via an at-home test,” Barmmer says. “This test will provide insights into sperm count, shape, and motility (how well they move).” Just note that a semen analysis cannot measure DNA damage in sperm or assess oxidative stress in semen. “While the information it provides can be helpful, it doesn’t capture the full picture of sperm quality,” Barmmer says. “Even if the results look good, there is always potential to optimize pre-conception.”
- Cut Out Unhealthy Habits: Making healthier choices is great, but cutting out unhealthy habits is also highly effective pre-conception. “Quitting smoking, reducing or eliminating alcohol, and avoiding recreational substances, is essential,” Barmmer says. “Look at what is contributing the most negative impact on sperm and start there.” That might mean limiting or eliminating alcohol, smoking tobacco, chewing tobacco, vaping, or even heavily fragranced personal care products.
At the end of the day, women and men can (and should!) put in the work pre-conception. Although it’s not a guarantee that everything will turn out perfectly, these steps can at least improve fertility and increase your chances of a healthy pregnancy. “While men’s preconception of health hasn’t always received the same attention, the growing interest in ‘fertility diets for men’ on platforms like TikTok is highlighting just how impactful diet and lifestyle can be,” Ficek says. “A healthy pregnancy is truly a team effort, and your diet and lifestyle choices play a vital role in the journey.”
Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.
