When most couples think about preparing for pregnancy, the focus often falls entirely on the woman. But here’s the truth: an embryo is 50% egg and 50% sperm — meaning male pre-conception care is just as important as female fertility preparation.

The problem? Too many men are left off the hook when it comes to natural fertility. This creates unnecessary stress for women who shoulder the full responsibility and frustration when conception doesn’t happen quickly.

Here’s the solution: with just three months of focused changes, men can drastically improve sperm quality, boost natural fertility, and increase the chance of conceiving naturally.

As a fertility coach, I’ve seen time and time again that when both partners are on board with pre-conception care, the journey to pregnancy becomes faster, healthier, and far less stressful. In this article, you’ll learn the 10 most important fertility coach-approved strategies men can adopt to improve sperm health and support conception.

Why Male Pre-Conception Care Is Essential

Most people don’t realise that sperm take around 90 days to develop and mature before they’re ready to fertilise an egg. That means what your partner eats, drinks, and does today will affect his fertility three months from now.

Research continues to show that male pre-conception health doesn’t just influence whether conception occurs — it can also impact the long-term health of the child, including risks of chronic diseases later in life.

👉 Bottom line: Preparing for pregnancy is a team effort, and male fertility cannot be overlooked.

10 Fertility Coach-Approved Tips for Men Preparing for Pregnancy

1. Increase Nutrient Intake

Many of the same fertility superfoods I recommend for women also apply to men, but there are a few nutrients that are especially important for sperm health:

• Zinc: Boosts testosterone, improves sperm count and motility. Found in meat, fish, poultry, cereals, and dairy.
  
• Folate: Vital for DNA production and sperm quality. Found in leafy greens, legumes, eggs, and wholegrains.
  
• Selenium: Supports sperm motility and protects against DNA damage. Found in seafood, Brazil nuts, wholegrains.
  
• Iodine: Essential for hormone balance and neurological development. Found in seaweed, fish, fortified bread, eggs, and dairy.
  
• Vitamin E & Antioxidants: Protect sperm from free radical damage. Found in oils, nuts, seeds, spinach, and eggs.
  
• Carnitine & Arginine: Amino acids that fuel sperm energy and motility. Found in beef, milk, seafood, nuts, and seeds.
  

2. Cut Bad Habits

• Smoking can lower sperm count by up to 17% and marijuana by 28%.
  
• Caffeine (more than 4 cups a day) has been linked to abnormal sperm shape.
  
• Alcohol in moderate amounts (more than 5 drinks a week) can damage sperm production and affect the health of future children.
  

Actionable insight: If quitting feels overwhelming, remind him: it’s just for 3 months — long enough to transform sperm health.

3. Review Medications

Some medications can impair sperm production, motility, or testosterone function. These include:

• Antibiotics
  
• Antidepressants
  
• Epilepsy medications
  
• Testosterone or anabolic steroids
  

👉 Always consult a doctor before stopping or changing medications, but it’s worth reviewing fertility implications.

4. Maintain Healthy Weight & Exercise

• A BMI over 25 can reduce sperm count by 20%.
  
• Men should aim for 150 minutes of moderate-intensity activity per week.
  
• Avoid excessive training or long bike rides, which can overheat testes and reduce sperm quality.
  

5. Improve Diet

• Choose whole, unprocessed foods rich in protein, complex carbs, healthy fats, and antioxidants.
  
• Reduce sugar and saturated fats, which interfere with testosterone production and sperm quality.
  
• Prioritise fruits, vegetables, nuts, and fish.
  

6. Avoid Heat Exposure

Sperm need a slightly cooler temperature (35–36°C). Excessive heat can reduce quality.

• Avoid hot baths, saunas, and tight underwear.
  
• Don’t keep laptops on laps or phones in pockets.
  

7. Manage Stress

Stress increases cortisol, which interferes with testosterone and reduces libido.

Encourage stress-reducing practices such as:

• Meditation or mindfulness
  
• Walking or gentle exercise
  
• Setting boundaries around work/life balance

8. Check Supplements

• Men can benefit from a male prenatal vitamin containing zinc, selenium, and antioxidants.
  
• Avoid testosterone-boosting supplements (like DHEA), which can actually suppress sperm production.
  

9. Stay Hydrated

Semen is mostly fluid, so dehydration makes it thicker and harder for sperm to swim.

• Aim for 1.5–2 litres of water daily.
  
• Limit alcohol, which dehydrates the body and reduces semen volume.
  

10. Get the Timing Right

Cycle charting isn’t just for women — men benefit too when they understand the fertile window.

• Have sex every day with fertile cervical mucus until ovulation is confirmed.
  
• If sperm count is low, aim for every second day, but always include the Peak Day (the most fertile day).
  
• Abstain for 2–3 days before the fertile window to build high-quality sperm.

The Overlooked Factor: Cycle Charting as a Team Effort

Cycle charting is often viewed as a “woman’s job,” but when both partners understand the fertile window, conception happens faster. As a fertility coach, I teach couples how to recognise fertile signs together.

👉 Learn more about how to identify your fertile window in my Find Your Fertile Window Mini-Course.”

Teamwork Creates Fertility Confidence

Preparing for pregnancy isn’t just about the woman making lifestyle changes — it’s about both partners taking responsibility. Sperm health matters as much as egg health, and the good news is men only need three months of focused changes to see a big impact.Your next step: Sit down with your partner, share this list, and commit to small changes together. Remember, your future baby is 50% his DNA.