What to Eat as a Men Trying to Conceive

Sperm quality declined 50% since 1973. Sperm take 72-90 days to develop. Key: zinc, selenium, folate, CoQ10, omega-3.

Sperm quality declined 50% since 1973. Sperm take 72-90 days to develop. Key: zinc, selenium, folate, CoQ10, omega-3.

🔑 Key Nutrients

Zinc

Sources:

Cofactor for testosterone and sperm maturation. Zinc in seminal fluid is 100x blood level.

Selenium

Sources:

Required for sperm motility. 2-3 Brazil nuts = full daily dose.

CoQ10

Sources:

Sperm have highest mitochondrial density. CoQ10 improves motility and count.

⚠️ Foods to Avoid

alcoholsoy excessprocessed meattrans fatscannabisheat hot tubs

🥇 Top Foods for Men Trying to Conceive

oysterwalnutssalmoneggpumpkin seedstomatodark chocolatebrazil nuts

💊 Supportive Supplements

zincseleniumcoq10vitamin cvitamin d3omega 3

Thorne CoQ10 (Ubiquinone)

4.7/5

CoQ10 concentrated in sperm mitochondria. 200-300mg/day improved count + motility in infertile men. Takes 90 days (full spermatogenesis cycle).

$35

NOW Zinc Picolinate + Selenium

4.6/5

Zinc (30mg) + selenium (200mcg) in one. The two most critical minerals for sperm quality. Zinc in seminal fluid is 100x blood concentration.

$10

Nordic Naturals Ultimate Omega

4.8/5

DHA is concentrated in sperm head — required for egg penetration. 1280mg omega-3/day. Takes 90 days to see effect on sperm analysis.

$28