Trying To Get Pregnant? Put Your Baby Daddy On A “Fertility Diet”

When it comes to having a healthy pregnancy and child, the onus is typically put on women. They’re told to avoid caffeine, eat more lean meats, have more fish — but not too much. And men? Well, all they have to do is “bust a nut,” and their job is done, right? Actually, wrong. And thanks to a viral TikTok, people are realizing men have just as much of a responsibility to stay healthy while trying to conceive as their partners do.

Influencer TikTok couple @maya.and.hunter posted a video where Hunter is explaining how men should be spending just as much time as women getting healthy for pregnancy, as he recently found out that “men are responsible for the quality of a woman’s pregnancy.” And with almost 13 million views, he’s pretty much blowing a lot of people’s minds.

“So much pressure and stigma surrounding fertility challenges falls on the female partner, but male fertility is 50% of the equation,” certified fertility nutritionist and founder of Flora & Fauna Nutrition Allison Gregg tells Betches. “The male is providing half the DNA in a pregnancy, and we are also learning how male DNA and epigenetic factors (tags on the DNA from the environment that affect gene expression) affect the development of the placenta and pregnancy outcomes.”

While you might think sperm only becomes an issue when a man is impotent, a man’s general health can be a huge factor in sperm count, morphology (the size and shape), and efficiency in getting to the egg — which all can impact a couple’s ability to conceive. In fact, having an unhealthy diet and lifestyle can actually damage sperm DNA and cause lower rates of successful pregnancy. But because of fun things like misogyny and the patriarchy, when fertility issues arise, we point the finger straight at women.

How Does A Man’s Health Affect Fertility And Pregnancy?

The research is still pretty new (go figure). Still, there’s more and more evidence being uncovered that a man’s health may be associated with issues in a woman’s pregnancy, such as preterm labor, hypertension and preeclampsia, and gestational diabetes. A man’s sperm quality affects not only the DNA of the embryo but also the placenta.

“Improper development of the placenta during early pregnancy has been shown to be associated with significant health risks such as preterm labor and preeclampsia, a condition which can be life-threatening for mother and can have long-term health complications for the baby,” Gregg says.

So if you’re a sperm donor/potential baby daddy and you don’t make your own health a priority while planning a family, the consequences could land on your partner and future child. I’d say no pressure… but all the pressure.

Lucky for you, there are changes to your lifestyle and diet that you can implement to make sure you’re doing everything you possibly can to give your sperm a real fighting chance.

What Should A Man’s Fertility Diet Be?

They weren’t lying when they said it takes two to tango. If you’re trying for a child, you might want to join your partner and get your diet in order.

“Ideally, three to six months before trying to conceive, both partners should follow an anti-inflammatory diet to optimize their reproductive health,” fertility dietitian-nutritionist Francesca Alfano tells Betches. “This is particularly important for men because poor dietary habits are linked to lower sperm quality and can even affect the long-term health of their future children.”

Diets that include a lot of refined carbs (white rice), processed meats (bacon), poor-quality fats (anything with margarine), and soy products (yes, your protein bar) are actually associated with lower sperm counts and sperm quality.

Instead, Alfano advises eating more fish and shellfish, fruits, and vegetables and even taking cod liver oil for vitamin A (which is key in testosterone production).

“Two especially important nutrients for sperm health are selenium and zinc, both of which have been shown to be critical for sex hormone regulation and proper spermatogenesis,” Gregg adds.

You can find selenium in foods like Brazil nuts, oysters (which gives a whole new meaning to aphrodisiac), pork, and tilapia. For zinc, you can try (once again) oysters, red meat, grass-fed liver (if that’s your thing), and pumpkin seeds.

“When men are preparing for fatherhood, they should follow the same advice often given to women: eat a balanced diet high in antioxidants, vitamins, and minerals, maintain a healthy weight, manage stress, and adopt an overall healthier lifestyle,” Alfano says. “Since it takes about 74 days to produce a sperm cell, planning ahead is key.”