You are what you eat – especially if you’re trying to get pregnant. But the burden of fertility shouldn’t just fall on women. Male partners play a role too. In early January, an unusual diet went viral on TikTok. It’s called the “Male Fertility Diet,” but what is it?
ContentDoes your partner’s diet matter? What is the “Male Fertility Diet”: When should you follow it? What is the “Male Fertility Diet”: What exactly should you eat? How else can your partner help you conceive?
As blogger Hunter Leppard says, this is not a diet for weight loss or a strict diet with a certain menu. It is an incentive for men to follow a healthy diet to increase their chances of conceiving a child. “If you are going to spend nine months creating a child inside me, then I can spend nine months before that not drinking alcohol, limiting caffeine, taking blood tests, eating three healthy meals a day,” says the founder of the trend.
WomanEL reminds us that the health and habits of both partners play the most important role in increasing fertility, reducing complications and creating conditions for the healthiest development of the child. That is why we decided to delve into this trend and find out if it works.
Does Your Partner's Diet Matter?
If you're trying to get pregnant, your man's diet is hugely important (according to experts). “Your partner's diet affects the health of his sperm, which in turn affects the health of the future embryo and baby,” says Dr. Shahin Ghadir. The good news is that sperm health can usually be improved by making changes to your daily habits, says nutrition expert Ayla Barmmer. This includes diet and exercise.
There are two main reasons why a man's preconception diet (aka infertility diet) matters. First, unhealthy habits and poor nutrition can increase the risk of premature birth, low birth weight, or developmental problems in the baby.
Second, the father's nutrition before conception can cause epigenetic changes. This means that your male partner's diet before conception can affect your child's risk of developing conditions such as diabetes and cardiovascular disease later in life.
What is the Male Fertility Diet: When should you follow it?
“Sperm takes about 90 days to fully develop. And this process can be disrupted by oxidative stress,” explains Barmmer. Oxidative stress is caused by an imbalance of free radicals and antioxidants in the body. In this regard, she recommends making changes to your diet at least three to six months before trying to conceive. Nutritionist Renee Fichek agrees with this timing and says it’s better not to wait.
“As a registered dietitian, I recommend that men start paying attention to their health at least two to three months before trying to conceive,” says Ficek. “It takes about 90 days for sperm to develop. Because the sooner you start making positive changes, the better the outcome will be for you, your partner, and your unborn child.”
What is the “Male Fertility Diet”: what exactly to eat?
We’ve found that if you’re trying to conceive, diet is important for both parties. But what should you eat (and what should you avoid)? “As a nutrition-focused dietitian, I recommend that you start your fertility journey by adding nutrient-dense, fertility-focused foods to your diet. That is, don’t jump to cutting them out right away,” says Barmmer. “Stick to the perimeter of the grocery store, where you can usually find fresh, minimally processed foods. And try something new every week.”
Here are some more expert recommendations:
- Vegetables. All vegetables are good, but leafy greens are especially important before conception. They contain antioxidants, as well as important trace minerals that are crucial for fertility. Zinc, selenium, vitamin D, and folate are all essential for sperm production and function.
- Lean meats. Another good source of protein and trace minerals. Think chicken, turkey, and some red meats.
- Berries. Berries are rich in antioxidants and are easy to add to breakfast or dessert. You can even add them to your smoothie for a delicious and nutritious boost.
- Oysters and fish. Speaking of healthy proteins, seafood is another great option for your fertility-boosting diet. According to the Mayo Clinic, fish contains heart-healthy omega-3 fatty acids. And oysters are a great source of iron, zinc, and vitamin D. Not to mention, the healthy fats also “improve the structure and quality of sperm membranes,” says Ficek.
- Nuts and seeds. Fichek is a big advocate of adding nuts and seeds to your infertility diet. “They’re rich in antioxidants, which protect sperm from oxidative damage and help maintain fertility,” she says.
- Olive oil. Olive oil is not only delicious, but also healthy (in moderation). “Use it as a base for dressings and sauces to get healthy fats,” Barmmer advises.
- Avoid toxins. When it comes to a diet aimed at preserving fertility, what you don't eat also matters. “Minimize alcohol consumption, quit tobacco, and limit exposure to environmental toxins. “They can impair sperm quality and reduce fertility,” says Ficek.
How else can your partner help you conceive a child?
Supporting your partner's fertility isn't limited to his diet. Dr. Ghadir notes that male aspects of fertility account for about 40 percent of a child's epigenetic makeup. Here are a few more helpful things:
- Exercise. Regular physical activity is important for fertility. Working out and exercising together is not only a fun way to strengthen your relationship, but it’s also a proactive step toward improving your health and optimizing your sperm quality.
- Visit the clinic. A great place to start is to schedule a semen analysis at an infertility clinic or with an at-home test. This test will determine the number, shape, and motility (how well your sperm moves). Just keep in mind that a semen analysis cannot measure DNA damage in your sperm or assess oxidative stress in your sperm. While the information it provides can be helpful, it doesn’t give you a complete picture of your sperm quality. Even if your results look good, there’s always room for improvement before conception.
- Break bad habits. Making healthy lifestyle choices is great. But breaking bad habits is also very effective before conception. Quitting smoking, cutting down or eliminating alcohol, and avoiding recreational substances are all very important.
Did you know that not all “bad” foods need to be eliminated from your diet? Here are some that will help you lose weight.