Fertility & Preconception Nutrition

Preparing for pregnancy is more than taking a prenatal - it’s about creating a strong foundation for your body, hormones, and future.

Understanding the Preconception Window: Why It Matters

The time before conception is more than just "waiting to get pregnant." It's an important window that sets the stage for fertility, early development, and long-term health of both you and your future baby.

The three months before conception are particularly significant. This is the time it takes for:

  • An egg to mature fully (folliculogenesis)

  • Sperm to develop and undergo DNA packaging

  • Nutrient stores (like folate, iron, and vitamin D) to be replenished

  • Hormones (like insulin, thyroid hormones, and progesterone) to stabilize

Key goals during the preconception window include:

  • Optimising folate and B vitamin levels to reduce neural tube defects

  • Reducing oxidative stress to support egg and sperm quality

  • Managing blood sugar levels and insulin resistance

  • Addressing any underlying deficiencies (iron, iodine, vitamin D)

  • Supporting a healthy weight for your height (BMI) and reducing excess visceral fat (unlike the fat just under your skin, our ‘cuddly bits’, this type wraps around your liver, kidneys, and other organs and can affect your health)

Your Menstrual Cycle: Nutrition by Phase

Understanding your cycle isn’t just helpful for timing ovulation - it can guide how you eat, move, and supplement throughout the month. Each phase brings unique hormonal shifts, and your nutritional needs shift in response.

    • What’s happening: Hormone levels (oestrogen and progesterone) are at their lowest, and the uterine lining is shed.

    • Nutritional focus:

      • Iron-rich foods to replenish losses: red meat, lentils, spinach, tofu

      • Vitamin C (e.g. oranges, peppers) helps enhance iron absorption

      • Warm, easy-to-digest meals: soups, stews, herbal teas

      • Hydration: Helps ease bloating and cramping

    • What’s happening: Oestrogen begins to rise; the uterine lining starts to thicken, and an egg matures.

    • Nutritional focus:

      • Oestrogen-supporting foods: flaxseeds, legumes, berries, fermented foods

      • Complex carbs & lean protein: oats, quinoa, chicken, eggs

      • Antioxidants: dark leafy greens, citrus, and colourful veg support cell development.

    • What’s happening: Oestrogen peaks and triggers the release of an egg.

    • Nutritional focus:

      • Anti-inflammatory foods: oily fish (salmon, mackerel), olive oil

      • Zinc & selenium: pumpkin seeds, Brazil nuts (2 per day is enough) for egg release and quality

      • Hydration: cervical mucus production and electrolyte balance

      • B vitamins: found in eggs, whole grains, and avocados for hormone metabolism

    • What’s happening: Progesterone rises to support a potential pregnancy. If fertilization doesn't occur, hormones drop again.

    • Nutritional focus:

      • Magnesium-rich foods: dark chocolate, spinach, pumpkin seeds - may reduce PMS

      • Vitamin B6: bananas, turkey, potatoes - can help mood and bloating

      • Complex carbs: brown rice, wholegrain bread, oats to stabilize mood and curb cravings

      • Anti-inflammatory foods: continue omega-3s and leafy greens

Fertility Nutrition: What to Focus On

What you eat plays a key role in reproductive health. It influences hormone balance, egg development, and the lining of your womb. Aim to begin making changes at least 3 months before trying to conceive, as egg maturation and sperm development each take around 90 days.

Key nutrients and food sources:

  • Folic Acid

    Folic acid plays a crucial role in supporting the early development of your baby’s brain and spinal cord. Supplementation before conception and during early pregnancy helps reduce the risk of neural tube defects (NTDs), such as spina bifida.

    • General recommendation:
      Most women are advised to take 400 µg (0.4 mg) of folic acid daily from at least 12 weeks before conception until the end of the first trimester.

    • Higher-dose recommendation:
      A 5 mg daily folic acid supplement is usually recommended for women at higher risk of NTDs. This includes those who:

      • Have diabetes

      • Have a BMI ≥ 30 kg/m²

      • Take certain anti-epileptic medications

      • Have a personal or family history of neural tube defects

      • Have coeliac disease, thalassaemia, or other conditions affecting folate absorption

      This higher dose is typically prescribed by a healthcare professional.

    • Methylated form:
      Ideally, choose a methylated form of folate (5-MTHF) for better absorption, especially if you have the MTHFR gene variant, which can reduce your ability to convert folic acid into its active form.

    Tip: Start your folic acid or folate supplement before trying to conceive - ideally at least 12 weeks beforehand - as the neural tube develops very early in pregnancy, often before you know you’re pregnant.

    Food sources of folate:
    Leafy greens (like spinach, kale), legumes (beans, lentils), asparagus, citrus fruits (especially oranges), and fortified grains.

  • Iron 

    Essential for ovulation and red blood cell production.

    Animal sources: red meat, liver, poultry.

    Plant sources: lentils, spinach, chickpeas.

    Tip: Pair with vitamin C (like citrus, strawberries, or red peppers) to enhance absorption.

  • Zinc

    Supports egg quality, hormone regulation, and sperm health.

    Sources: shellfish, pumpkin seeds, legumes.

    7 mg/day is the UK reference intake for adult women (preconception and beyond).

    But routine zinc supplementation is not mandated under UK national maternal health guidelines (unlike folic acid or vitamin D).

  • Omega-3s (250–500 mg EPA/DHA/day)

    Anti-inflammatory and supportive of implantation, hormone synthesis, and egg development.

    Two different types to include: DHA (docosahexaenoic acid) is especially important for brain and cell health, while EPA (eicosapentaenoic acid) supports inflammation reduction.

    Sources: oily fish like salmon, mackerel, sardines; algae-based supplements for vegetarians.

  • Iodine

    Essential for thyroid hormone production, which supports your metabolism and your baby’s brain development during pregnancy. Deficiency can affect fertility, ovulation, and foetal neurodevelopment.

    • UK guidance:
      The UK Reference Nutrient Intake (RNI) for women is 140 µg/day, including during pregnancy and lactation.
      However, international recommendations (e.g. WHO) often cite 150 µg/day as the target intake for adults, including women planning pregnancy.

    • Supplementation:
      Unlike folic acid and vitamin D, iodine supplementation is not routinely recommended for all pregnant women in the UK, but women are encouraged to achieve adequate intake through diet. In some prenatal supplements, iodine (around 150 µg) is included - this can help meet requirements, especially for those avoiding dairy or fish.

    • Food sources:
      Dairy products, white fish, and eggs. (Seaweed with caution - iodine content in seaweed is highly variable, and excessive intake can be harmful).

Note: Vegan or dairy-free diets are associated with a higher risk of iodine deficiency. In these cases, a supplement containing around 150 µg iodine (from potassium iodide or potassium iodate) is often advisable - ideally discussed with a healthcare professional.

  • Selenium

    Adequate intake is linked to better egg quality.

    UK guidance: 60 µg/day for adult women

    There are no additional selenium supplementation recommendations in pregnancy in the UK, but ensuring dietary adequacy is important.

    Food sources:
    Brazil nuts (1–2 per day can meet daily needs), seafood, eggs, poultry, and whole grains.

Excess selenium can be toxic - avoid high-dose supplements unless advised by a clinician. Most prenatal vitamins contain safe, modest amounts (e.g. 30–70 µg).

  • Choline (450 mg/day)

    An essential nutrient that plays a key role in early brain and neural development, as well as egg maturation and cell membrane formation.

    UK guidance:
    There is no official Reference Nutrient Intake (RNI) for choline in the UK yet. However, international bodies - including the US Institute of Medicine and EFSA - recommend around 450 mg per day during pregnancy and 550 mg per day during lactation.

    Supplementation:
    Unlike folic acid, choline supplementation is not routinely included in UK prenatal vitamins, even though many women fall short of the recommended intake through diet alone. Including choline-rich foods regularly or choosing a prenatal with added choline can help bridge this gap.

    Food sources:

    • Eggs (especially the yolks)

    • Liver

    • Soybeans and other legumes

    • Lean meats and fish

Note: One large egg contains roughly 125–150 mg of choline, making eggs one of the richest and most practical sources - especially during preconception and pregnancy.

  • Aim for a Mediterranean-style pattern: Think plant-forward, rich in healthy fats, bursting with colourful produce, and built around minimally processed foods.

    A Mediterranean-style dietary pattern has consistently been linked to improved fertility outcomes, better pregnancy health, and long-term benefits for both parent and baby. It emphasises quality, variety, and balance, rather than restriction.

    Core principles include:

    • 🥦 Plenty of plants – Make vegetables, fruits, legumes, nuts, seeds, and whole grains the foundation of your meals. Aim for a rainbow of colours to maximise antioxidant and phytonutrient intake.

    • 🫒 Healthy fats – Prioritise extra-virgin olive oil, nuts, seeds, and oily fish (e.g. salmon, sardines, mackerel) for omega-3 fatty acids, which support hormone production, egg quality, and baby’s brain development.

    • 🐟 Lean proteins – Include a mix of plant-based proteins (e.g. beans, lentils, tofu) and lean animal sources like poultry, fish, eggs, and occasional red meat.

    • 🍞 Whole, minimally processed foods – Choose whole grains over refined, cook from scratch when possible, and keep ultra-processed foods and added sugars to a minimum.

    • 🍷 Alcohol – Limit or avoid when trying to conceive, and avoid completely during pregnancy.

  • Supplements can help fill the gaps where diet alone isn’t enough, especially during preconception. Start at least 3 months before trying to conceive to optimise nutrient status and hormonal balance.

    Recommended baseline supplements:

    • Prenatal Multivitamin:
      Look for:

      • Methylfolate (400–600 mcg)

      • Iron (16–27 mg)

      • Choline (preferably 300–450 mg)

      • Vitamin B12 (methylcobalamin, especially if vegetarian/vegan)

      • Avoid high-dose vitamin A (keep under 800 mcg unless advised). Retinol or Beta-Carotene are the two types of Vitamin A which may be listed - Retinol is the type to be cautious with.

    • Vitamin D3 (1000–2000 IU/day):
      Supports immune function, ovulation, and implantation. Many women are deficient, especially in winter or with darker skin tones.

    • Omega-3s (DHA/EPA):
      250–500 mg combined per day - especially if you don’t eat fish regularly.

    • CoQ10 (ubiquinol, 100–300 mg/day):
      Supports mitochondrial function and egg quality. Ubiquinol is the active, bioavailable form and is especially helpful for women over 35 or those undergoing IVF.

    • Myo-Inositol (2–4 g/day):
      Improves insulin sensitivity, ovulation, and egg quality - particularly effective in PCOS. Often taken as a powder split into two daily doses.

    Always discuss supplements with your healthcare provider if undergoing fertility treatment or taking other medications.

    Not all of the nutrients mentioned above are always included in a single prenatal multivitamin. You may need to take additional individual supplements, such as vitamin D or choline, if they’re not covered in your chosen prenatal. Your healthcare provider or dietitian can help tailor this to your personal needs.

  • Choosing the right prenatal supplement can feel overwhelming - but it doesn’t need to be. Look for third-party testing for quality and purity - this is a good sign that the product has been independently verified. Reputable brands will clearly state this on the packaging or their website. Below are recommended options to help support your nutritional needs before and during pregnancy.

    Prenatal Multivitamins

    Top choices:

    • Proceive or Proceive Max – Contains high levels of fertility-supportive nutrients including methylfolate

    • Pregnacare or Pregnacare Max – Trusted options including folic acid, vitamin D, and omega-3s

    • Zita West Vitafem – Broad spectrum support with B vitamins, zinc, selenium, and methylfolate

    • Wild Nutrition Fertility Support – Food-based, gentle on digestion, and designed for bioavailability

    • Artah Enhanced Fertility – Comprehensive support before, during, and after pregnancy

  • CoQ10 (Ubiquinol)

    • Dose: 200–300 mg/day

    • Supports egg maturation, mitochondrial health, and embryo development

    • Best option if 35+ or undergoing IVF

      • Zita West Kaneka Ubiquinol

      • Vitabiotics CoQ10

    Inositol (especially for PCOS)

    • Dose: 4 g/day

    • Improves insulin sensitivity, supports regular cycles and ovulation

      • MyOva Myo-Inositol

      • Zita West Inositol + Folate

      • Intimate Rose Inositol & D-Chiro

    Omega-3 (EPA/DHA)

    • Dose: 500–1000 mg/day

    • Reduces inflammation, supports egg and embryo quality, and may improve implantation

      • Zita West Vital DHA or Ultra Omega 3

      • Proceive Omega 3

      • Biocare Vegan Omega (algal oil)

  • One of the most important nutrients to focus on during the preconception window is folate (vitamin B9). Folate plays a critical role in early fetal development, particularly in the formation of the baby’s brain and spinal cord.

    Low folate levels are associated with neural tube defects (NTDs) such as spina bifida, which develop in the very early weeks of pregnancy — often before you even know you’re pregnant.

    💊 Why Supplementation Matters

    Standard public health guidance recommends 400 µg of folic acid daily starting at least three months before conception and continuing through at least the first 12 weeks of pregnancy. This significantly reduces the risk of NTDs. Many people continue folate supplementation throughout pregnancy, which is also safe and common practice.

    In some cases — for example, if you have diabetes, a BMI ≥ 30, are taking certain anti-epileptic medications, or have a personal or family history of NTDs — a higher dose of 5 mg folic acid may be prescribed by your healthcare provider.

    ✨ Folic Acid vs Methylfolate

    • Folic Acid
      Folic acid is the synthetic form of folate, used in most fortified foods and standard prenatal vitamins. After ingestion, the body converts it into the active form, known as L-methylfolate (5-MTHF), so it can be used effectively.
      Most people make this conversion without issue, which is why standard guidance focuses on 400 µg of folic acid per day.

    • Methylfolate (L-5-MTHF)
      Methylfolate is the bioactive form of folate — meaning the body can use it directly, without conversion. This can be particularly beneficial for:

      • People with a common MTHFR gene variant, which affects folic acid metabolism

      • Those with digestive or absorption issues

      • Anyone who prefers nutrients in their naturally active form

      You don’t need to have an MTHFR variant to choose methylfolate — many people simply prefer the peace of mind of taking the active form. Look for it on labels as “L-5-MTHF,” “methylfolate,” or “Quatrefolic®.”

    📏 Dosage Guidance

    • Standard: 400 µg folic acid (or equivalent methylfolate) daily from at least 3 months preconception through the first trimester.

    • Optional reassurance: Some healthcare professionals recommend up to 800 µg daily during preconception, but this should be discussed individually.

    • Higher dose: 5 mg folic acid daily is recommended for those at higher risk of NTDs, prescribed by a doctor.

    Folic acid is water-soluble, so any excess is excreted in urine — but more isn’t always better. Stick to evidence-based dosages unless advised otherwise by your doctor, fertility specialist, or registered dietitian.

    If you’re taking methylfolate instead of folic acid, the equivalent daily dose usually falls between 400–600 µg, unless a higher amount has been specifically recommended.

    📝 Key Takeaways

    • Start folate supplementation before conception to support early neural development.

    • Either folic acid or methylfolate is effective — choose the form that suits your preferences and health context.

    • Some individuals may require a higher dose under medical guidance.

    • If you have a history of miscarriage, fertility challenges, or family history of NTDs, speak with a healthcare professional for tailored advice.

  • To get the most out of your prenatal supplement:

    • Start early – Ideally, begin at least 3 months before trying to conceive (TTC) to support egg quality, hormone balance, and nutrient stores.

    • Check the label – Look for evidence-based doses, active forms of nutrients (e.g. methylfolate), and third-party testing where possible.

    • Get professional guidance – Speak with your GP, fertility specialist, or registered dietitian to ensure your supplement meets your individual needs - especially if you have a medical condition, take medications, or are already taking other supplements.

Supplement Guidance

Weight & Fertility

Body weight - whether lower or higher than average - can influence ovulation and hormone balance. While a BMI in the ‘healthy’ range (18.5–25) is often recommended in fertility guidance, it’s important to remember that BMI is only one piece of the puzzle. You don’t need to reach a specific number to conceive - but understanding how weight might impact your cycle can be helpful:

  • In underweight individuals (BMI less than 18.5 kg/m2), low leptin and fat stores can delay or suppress ovulation.

  • In higher BMI ranges (more than 30 kg/m2), insulin resistance and excess estrogen can affect regular cycles.

What matters more than the number:

  • Supporting blood sugar stability (through protein, fibre, and healthy fats)

  • Encouraging gentle movement (e.g. walking, strength training)

  • Managing stress and sleep, which also impact hormones

If weight is a focus, the goal is gentle, sustainable change, not restriction.

A Note on GLP-1 Medications (e.g. Ozempic, Wegovy, Mounjaro)

GLP-1 receptor agonists and similar medications are increasingly used to support weight management and metabolic health. While these medications can be helpful tools for some, they are not recommended during pregnancy or while trying to conceive.

Here’s why:

  • Most GLP-1s have not been tested for safety in pregnancy, and current evidence advises stopping them at least 1–2 months before conception.

  • They can impact nutrient absorption, appetite, and weight loss pace - all of which are important to stabilise before pregnancy.

  • Some may contribute to gastrointestinal symptoms (like nausea or vomiting), which could compound early pregnancy discomfort or affect intake.

If you’re using a GLP-1 medication and considering pregnancy, it’s important to:

  • Consult your prescriber or specialist to make a tapering or transition plan.

  • Work with a registered dietitian to support a smooth off-ramp and establish nutrition foundations for conception.

Lifestyle & Fertility

You don’t need to live perfectly to support your fertility - but small, consistent lifestyle shifts can help create a more supportive internal environment for conception. These changes don’t require an overhaul, but they can play a valuable role in supporting hormonal harmony, a healthy menstrual cycle, and fertility.

Supportive habits to prioritise:

  • Sleep: Aim for 7–8 hours of quality sleep each night. Disrupted or inadequate sleep can raise cortisol (your stress hormone), which may interfere with ovulation and hormone regulation.

  • Exercise: Choose movement that’s sustainable and enjoyable. Regular, moderate activity - like walking, resistance training, or yoga - supports insulin sensitivity and reduces inflammation without overstressing the body.

  • Stress Management: Chronic stress can suppress ovulation and lengthen time to conception. Practices such as mindfulness meditation, journaling, breathwork, therapy, or acupuncture can help calm your nervous system and support hormonal balance.

  • Limit Alcohol and Avoid Smoking: Alcohol and tobacco use have been shown to negatively impact egg and sperm quality, potentially increasing the time it takes to conceive. Reducing or eliminating these exposures is a powerful way to support reproductive health.

  • Vaping is not considered a safe alternative to smoking. While marketed as less harmful than smoking, e-cigarettes still expose the body to nicotine and other chemicals, which may negatively impact fertility and are not recommended in pregnancy. Reducing or eliminating these exposures is a powerful way to support reproductive and overall health.

How to Prepare Your Body for Pregnancy – Learn More in Our Blog

IVF & Assisted Conception

Fertility treatments such as IVF add both physical and emotional layers to the journey of conception. While nutrition alone cannot change the outcome, it can support the foundations that matter most - egg quality, endometrial health, hormone regulation, and overall wellbeing during a physically demanding process.

Evidence suggests that nutritional status before and during IVF is linked to reproductive outcomes, including improved fertilisation rates, embryo quality, and implantation success.

The following information is not meant to replace recommendations already provided to you by your doctor. Always follow the specific guidance provided by your fertility doctor or healthcare team - nutritional support can complement, but not replace, medical treatment.

  • Developing a mature egg takes around 90–120 days, which means your nutrition in the three months before egg retrieval is key.

    What to focus on:

    • Coenzyme Q10 (ubiquinol):
      Supports mitochondrial energy production in the egg.
      ➤ Recommended dose: 200–300 mg/day
      Ubiquinol is the active (and more bioavailable) form of CoQ10 and has shown potential in improving egg quality, particularly in women over 35 or with low ovarian reserve.

    • Omega-3 fatty acids (EPA & DHA):
      These essential fats help reduce inflammation and may improve egg and embryo quality.
      ➤ Aim for 250–500 mg combined EPA/DHA/day from oily fish (salmon, sardines, mackerel) or supplements.
      Research shows higher omega-3 levels are linked with improved embryo morphology and reduced risk of early pregnancy loss.

    • Antioxidants:
      Protect egg cells from oxidative damage.
      ➤ Include:

      • Vitamin C: citrus, kiwi, strawberries, red peppers

      • Vitamin E: sunflower seeds, almonds, spinach

      • Zinc: pumpkin seeds, beef, chickpeas

      • Selenium: Brazil nuts (1–2 per day)

  • The uterine lining (endometrium) plays a crucial role in implantation and early pregnancy.

    Key nutrients to support endometrial receptivity:

    • Iron:
      ➤ Needed for adequate blood volume and oxygen delivery to the uterus.
      Include heme iron (red meat, liver) and non-heme iron (lentils, tofu, spinach) paired with vitamin C sources (like bell peppers or citrus fruit) for better absorption.

    • Vitamin E:
      ➤ Shown in some studies to improve endometrial thickness and increase implantation rates.
      Found in: sunflower oil, almonds, avocado, and spinach.

    • L-arginine:
      ➤ An amino acid that may enhance blood flow to the uterus and improve endometrial thickness.
      Found in: turkey, soybeans, pumpkin seeds, and available in supplement form (2–3g/day if recommended).

  • After egg retrieval and during the wait between fertilisation and embryo transfer, your body needs support for healing and hormone regulation.

    What helps:

    • Adequate Protein Intake:
      ➤ Aim for 1.2–1.5 g/kg/day — e.g., ~80–100g for a 65–70kg woman.
      Helps rebuild tissue, support immune function, and stabilise hormones.

      Sources: eggs, poultry, lentils, tofu, yogurt, protein shakes if needed.

    • Sufficient Energy (Calories):
      ➤ A deficit can negatively impact hormone production. Ensure you’re eating enough - particularly if appetite drops due to stress or side effects.

    • Hydration:
      ➤ Especially important during ovarian stimulation to prevent ovarian hyperstimulation syndrome (OHSS). Aim for 2–2.5L/day, unless otherwise advised by your clinic.

    • Caffeine:
      ➤ High caffeine intake (>200 mg/day) is linked to lower IVF success and miscarriage risk.
      Stick to ≤200 mg/day - equivalent to 1–2 small coffees. Be mindful of hidden sources (tea, cola, chocolate).

  • Fertility treatments are intense. Elevated cortisol (stress hormone) may impact implantation and hormonal balance.

    • Consider: yoga, walking, acupuncture, therapy, guided meditation (like Circle + Bloom or Mindful IVF).

    • Nourishing meals that feel grounding and satisfying - think warming stews, cooked grains, blended soups - may support digestion and a sense of safety.

  • 3+ Months Before Retrieval:

    • Start CoQ10, omega-3, prenatal, and antioxidant-rich diet

    • Focus on sleep, stress, and lifestyle routines

    • Consider bloodwork to assess vitamin D, iron, thyroid, and hormone levels

    During Stimulation:

    • Prioritise hydration, light movement

    • Maintain protein and calorie intake

    • Limit caffeine and processed foods

    Post-Retrieval to Transfer:

    • Focus on gentle, nourishing meals

    • Reduce inflammation

    • Continue supplements unless advised otherwise

Support Starts with Both of You

Sperm health is half the story. Like egg quality, it’s influenced by nutrition, lifestyle, and time. Simple, consistent steps - like eating well, reducing exposures, and taking a quality multivitamin - can make a meaningful difference when trying to conceive.

Sperm take around 72–90 days to fully mature. This means the choices made in the 3 months before conception can significantly impact sperm count, motility (movement), morphology (shape), and DNA integrity. 

    • Zinc (11 mg/day): Supports testosterone production, sperm count, and motility
      Sources: Pumpkin seeds, beef, lentils, cashews, chickpeas

    • Selenium (70 mcg/day): A powerful antioxidant that protects sperm from DNA damage
      Sources: Brazil nuts (just 1–2 per day!), fish, wholegrains, eggs

    • Omega-3 fatty acids (500–1000 mg EPA/DHA/day): Reduces inflammation and improves sperm membrane fluidity
      Sources: Salmon, mackerel, sardines, walnuts, flaxseed, algae-based supplements

    • Folate + Vitamin B12: Supports DNA synthesis and healthy sperm development
      Sources: Leafy greens, beans, fortified cereals, eggs, dairy

    • Vitamin C + Vitamin E: Antioxidants that protect sperm from oxidative stress
      Sources: Oranges, berries, peppers, almonds, sunflower seeds

    • CoQ10 (100–200 mg/day): May improve sperm motility and morphology
      Supplement form often recommended in cases of subfertility or IVF prep

  • While food first is always encouraged, a high-quality men’s fertility supplement can help bridge nutritional gaps - especially when the diet is inconsistent or when fertility concerns are present.

    Recommended multivitamin options include:

    • Zita West Male Fertility: Comprehensive support including CoQ10, selenium, zinc, and antioxidants

    • Proceive Men: Nutrient-rich formula tailored for sperm health

    • Wild Nutrition Male Fertility Support: Whole food-based, with nutrients in bioavailable forms

    Look for a product that includes zinc, selenium, folate, vitamins C, E, B12, and CoQ10 as a baseline.

    • Smoking & vaping: Both reduce sperm count, motility, and increase DNA fragmentation

    • Alcohol: Excess use can lower testosterone and impair sperm production

    • High heat exposure: Avoid hot tubs, saunas, prolonged laptop use on the lap, or tight underwear. Repetitive activities like long-distance cycling may also raise scrotal temperature and affect sperm quality

    • Nutrient deficiencies: Often seen in those with poor diets, restrictive eating, or excessive processed food intake

    • Chronic stress: Can alter the hormonal signals needed for healthy sperm production