The trying-to-conceive community shares loads of information about female fertility and ways women may improve their preconception health to prepare their body for baby. But today we’re dedicating this post to future fathers!

Male fertility also plays an essential role in a couple’s ability to start a family. There are many ways your partner can be proactive during your conception journey.

Aside from taking a daily supplement to help improve sperm morphology, count, and concentration, like PregPrep’s Male FertilPrep, aspiring fathers should also adapt a TTC fitness plan and diet to kick-start conception.

Read on to learn about a fertility-friendly lifestyle your man should lead to get his fertility in tip-top shape!

Male Fertility Fitness

Larry Lipshultz, M.D., of the Scott Department of Urology at Baylor College of Medicine in Houston, Texas discusses the importance of men staying active and exercising to help improve their fertility, “Not only do they feel better, they lose fat and decrease the amount of testosterone converting to estrogen”.

Regular exercise not only supports hormone regulation, but it is also excellent for overall health. In addition, exercising is a great stress reliver for men. Trying to get a bun in the oven is not an effortless process, and while women are more likely to take a social approach, men typically take a physical approach to blow off steam. Healthy exercises your partner should add to his fitness routine include weight resistance and cardiovascular routines.


Male Fertility Diet

When your overall health is good, your fertility health will also benefit from these lifestyle changes. Help your partner modify his diet by avoiding alcohol, caffeine, fried foods, processed foods, soda, and artificial sugars, as these foods may lower sperm count and contribute to poor sperm quality.

Instead, supply your pantry with foods that are high in folate, zinc, Vitamin C, selenium, antioxidants, and other vital vitamins and minerals. Check out the following foods to help your hubby achieve a well-rounded diet.



Selenium, an active ingredient found in PregPrep’s Male FertilPrep, should be at the top of every man’s trying-to-conceive checklist! It is a mineral commonly found in water and foods including Brazilian nuts, seafood, liver, and poultry.

Professor of nutrition at New York University, Lisa R Young, Ph.D., R.D. explains the benefits of antioxidants: “Selenium is an antioxidant and helps protect cells from oxidation, which may be a contributing factor to cancer.”



Dark leafy greens like spinach, kale, and collard greens provide folic acid to help produce healthy sperm.

A study published in Fertility & Sterility shares a correlation between folic acid and sperm count: “Researchers found that the men with fertility problems who took 5 mg of folic acid a day and 66 mg of zinc sulfate a day for 26 weeks had a 74% increase in total normal sperm count and a minor (4%) increase in abnormal sperm count”.



Zinc, which is also found in PregPrep’s Male FertilPrep, is great for male fertility! According to Natural Fertility, zinc is “ highly concentrated in seminal fluid and important for sperm morphology and motility”.

Foods, including oysters and pumpkin seeds, are high in zinc and may increase testosterone levels and sperm count.


Vitamin C

Oranges, grapefruit, strawberries, and kiwi are excellent fruits for your partner to add to his daily diet!

The University of Texas reports that men who took vitamin C everyday had an increase in sperm quality. Vitamin C may also help prevent sperm defects and improve sperm mobility.

Omega-3 Fatty Acids

Last but not least, foods containing omega-3 fatty acids like salmon, sardines, bluefish, herring, tuna, and mackerel are terrific fertility-friendly foods for men.

Conceive Plus discusses the DHA’s positive affect on male preconception health: “A study at the University of Illinois found that DHA plays a central role in sperm formation. Healthy sperm have a pointed structure at the top called an acrosome. This structure functions much like a sharp hat, enabling the sperm to pierce through the egg’s outer layers. The acrosome also contains a collection of enzymes that helps the sperm to fertilize the egg. DHA is essential to building these acrosomes”.