Did you know that approximately 40% of all infertility cases are men? So when it comes to preconception care we need to think about both mum and dad. Two cells. Two diets. Two people who both want to make a healthy beautiful baby. Despite what people might think, there are some hugely impactful and simple changes that male partners can make to their diet to enhance their nutrition and uplevel their wellbeing prior to a conception journey.
Let’s explore the key nutrients needed, where we can get them and WHY to focus on them during preconception.
Zinc
You can get Zinc from Oysters, beef, Pumpkin seeds, Chickpeas and Yogurt.
For men: Supports male hormone production. Required for healthy numbers of sperm and supports their development so they can swim well (their motility). | For Women: Supports female hormone production. Zinc is also involved in the development of healthy eggs. |
Vitamin C
You can get Vitamin C from citrus fruits (like oranges, lemons, and limes), strawberries, kiwi, capsicum (especially red and yellow) and broccoli.
For men: Improves all semen parameters, including sperm numbers and motility. | For Women: Vitamin C is a potent antioxidant, helping protect the growth and maturation of the ovarian follicle. |
Selenium
Selenium can be found in Brazil nuts, sunflower seeds, tuna, eggs and spinach.
For men: Supports male hormone production, as well as healthy sperm count, normal morphology (sperm shape), and their motility. | For Women: Another potent antioxidant that helps support healthy egg production and maturation. |
Folic Acid
Folic acid is abundant in spinach, lentils, avocado and asparagus.
For men: Required for healthy DNA synthesis. This is essential for healthy sperm production and growth. | For Women: Required for healthy DNA synthesis. Important for egg reproduction, quality and maturation. |
Essential Fatty Acids
Essential fatty acids can be sourced from fatty fish (such as salmon, mackerel, and sardines), flaxseeds and flaxseed oil, chia seeds, walnuts and hemp seeds.
For men: Improves sperm membranes, ensuring sperm is fluid and flexible – this helps to support sperm-egg fusion at conception. | For Women: Supports the integrity of the egg cell membrane. Improves blood flow to the uterus. |
Probiotics
Probiotics are present in yogurt (with live cultures), kefir, sauerkraut, kimchi and miso.
For men: The beneficial bacteria living in your gut help promote optimal ‘good’ bacteria impacting health outcomes which is important for optimizing a healthy conception. | For Women: Supporting a women’s microbiome and gut can impact health throughout pregnancy. Development of healthy bacteria in your infant’s gut, can improve health after birth and beyond. |
Coenzyme Q10
Coenzyme Q10 can be found in oily fish, organ meats, eggs, legumes and red meat.
For men: Supports optimal energy production for sperm motility. | For Women: Supports and ensures the health of the maturing egg. |
Additional considerations
- Stress can impact physical and emotional wellbeing. Your naturopath can support you to find healthy ways to manage stress to help improve health outcomes for parents-to-be.
- Achieving healthy weight management is important prior to conception to ensure the healthiest outcomes for you and your baby.
- Toxic load, this is a hot topic for parents to because the high exposure of chemicals and toxins within workplaces/ environments can impact the reproductive wellbeing of both women and men.
Many of your nutritional requirements may be obtained through a good quality diet from the sources above – however, for optimal conception your Practitioner (Doctor or Naturopath) may prescribe a range of nutrients and/or herbs during the preconception period and beyond to ensure the best possible outcome for both parent and baby.
