preconception diet for men

A man’s lifestyle habits, including diet, can influence the daily production of millions of sperm that, in three months’ time, will potentially be fertilizing an egg. So what’s the ideal male preconception diet? And can it increase male fertility?

From boosting sex drive to fueling sperms’ monumental swim to the egg, nutrition plays a big role in men. Poor male preconception nutrition decreases sperm count and motility (its ability to move), diminishes sex drive and reduces the amount of nutrient-rich fluid that, with sperm, makes up semen. The male preconception diet should be every bit as balanced as the mom-to-be, including natural foods and plenty of vegetables, fruits, whole grains, fish, chicken, legumes and nuts. You can help your partner get involved with online personalized Food Guide Pyramids, which give guidance on the proportions of carbohydrate, protein and fat that are right for each man’s individual needs.

Nutrients worthy of mention in regard to male fertility are:

• Zinc. This mineral is present in high concentrations in the prostate gland and testes, semen and sperm. It plays an important role in making sperm, protecting the genetic material in sperm and helping sperm to live as long as possible after ejaculation. Not too many men will complain about eating more zinc-rich foods, which include meat, seafood, eggs and dairy products, whole grains and legumes.
• Selenium: Also important for healthy sperm production, this natural antioxidant works with vitamin E to prevent sperm damage. It can be found in meat, seafood, mushrooms, garlic, onions and Brazil nuts.
• Vitamin E: This antioxidant protects the outer covering of the sperm from damage. If the covering is injured, fertilization will not take place even if its contents (the genetic material) are undamaged. Vegetable oils, nuts and green leafy vegetables are all rich in vitamin E.
• Vitamin C: Another antioxidant, vitamin C plays a protective role inside sperm by protecting genetic material during the 3-month maturation period. It may also protect sperm on their way to fertilization. One of the reasons men who smoke may have fertility problems is because smoking depletes the body of vitamin C. Many fruits and vegetables have generous amounts of vitamin C.

Some men may want to supplement their diet with a multivitamin prior to conception. But it’s important to choose a supplement low in iron. Men easily meet iron needs through their diet, and too much iron can actually harm sperm.

Good hydration is also important for men planning to have a baby, as dehydration can lower sperm count. It’s recommended that men drink 50% of their body weight in ounces of water daily (for example, if 160 lbs, drink 80 oz of fluid daily). Men’s hydration needs will increase if they have also adopted a regular exercise routine as part of their preconception health plan. If men are reluctant to drink so much water, try milkshakes and fresh fruit or vegetable juice.