Common fertility, pregnancy, and prenatal vitamin questions answered by our nutrition team

If you’ve ever searched questions like “Can men take prenatal vitamins?” or “When should I start taking a prenatal?” you’re not alone.

Every week, our nutrition team at WeNatal receives hundreds of questions from people who are trying to conceive, currently pregnant, recovering postpartum, or simply wanting to support their reproductive health.

Fertility nutrition can feel confusing. There is a lot of information online, and sometimes it’s difficult to know what actually matters. That’s why our team of functional medicine registered dietitians and fertility nutrition experts put together this quick guide answering some of the most common questions we hear about prenatals, pregnancy nutrients, and sperm health.

Think of this as a simple starting point. This series is designed to give you clear, evidence-informed guidance so you can better support your body whether you're preparing for pregnancy, navigating pregnancy itself, or focusing on recovery and long-term health afterward.

Why is sperm health important for fertility?

When we think about fertility, it is often assumed to be primarily a women’s issue, but men are equally part of the equation. In fact, male factor infertility contributes to 40–50% of infertility cases, and over the past 50 years, sperm counts have declined by approximately 50%.

Healthy sperm are essential not only for fertilization but also for creating a healthy embryo. Key factors such as sperm count, motility (how well sperm swim), morphology (shape), and DNA integrity all influence the chances of conception and a healthy pregnancy.

Poor sperm quality has also been linked to longer time to conception and an increased risk of miscarriage.

The encouraging news is that sperm regenerate approximately every 90–100 days, which means that nutrition, lifestyle, and environmental changes can meaningfully improve sperm quality over time.

What nutrients support sperm health and fertility?

Sperm health is highly responsive to nutrition, and several key nutrients have been shown to support male fertility. Nutrients that play an especially important role include zinc, CoQ10, B vitamins, selenium, vitamin E, N-acetyl-cysteine (NAC) and omega-3 fatty acids.

These nutrients help:

• Protect sperm from oxidative stress
• Support DNA synthesis
• Improve sperm count, motility, and morphology

A nutrient-dense diet paired with targeted supplementation can help create an optimal environment for sperm development.

What is the preconception window?

The preconception window refers to the 3 to 12 months leading up to pregnancy. Within this timeframe, Trimester ZeroⓇ specifically describes the 90–100 days before conception, when both eggs and sperm undergo their final stages of development.

This period is a powerful opportunity to influence fertility outcomes through intentional habits, including:

• Eating a nutrient-dense, balanced diet
• Supporting metabolic health
• Prioritizing sleep and stress management
• Reducing environmental toxin exposure
• Tracking ovulation and menstrual cycles

Small, consistent changes during this window can have a meaningful impact on reproductive health.

When should couples start preparing for pregnancy?

How you nourish your body before pregnancy is just as important as how you nourish it during pregnancy. Many individuals and couples are often depleted in key nutrients needed for conception, and factors such as stress, poor sleep, medications, alcohol, and environmental exposures can further impact nutrient status.

It is a common misconception that prenatal vitamins and nutrition only matter after conception. In reality, beginning preparation during the preconception window (3–12 months before trying to conceive) can significantly improve fertility outcomes.

Can lifestyle changes improve fertility naturally?

Yes, absolutely. Lifestyle factors such as nutrition, stress, sleep, environment, and metabolic health all play a significant role in fertility. These factors influence:

• Egg and sperm quality
• Fertilization potential
• Embryo development
• Implantation
• Early pregnancy health

A balanced, nutrient-dense diet that includes colorful plants, high-quality protein, healthy fats, and fiber-rich carbohydrates supports both metabolic and reproductive health.

In addition, prioritizing sleep, managing stress, and minimizing exposure to endocrine-disrupting chemicals can further support fertility naturally.

Do men need prenatal vitamins for fertility?

Men play an equally important role in conception, yet they are often overlooked in fertility conversations. Because sperm regenerates approximately every 70+ days, there is a clear opportunity to improve sperm quality through targeted nutrition and lifestyle interventions.

A men’s prenatal vitamin is specifically formulated to support sperm health, including:

• Count
• Motility
• Morphology
• DNA integrity

Key nutrients such as zinc, selenium, folate, vitamin C, vitamin E, and CoQ10 help protect sperm from oxidative stress and support overall reproductive function.

Beyond fertility, these nutrients also support immunity, cardiovascular health, and long-term wellness.

What foods help boost fertility for men and women?

A fertility-supportive diet focuses on nutrients that regulate hormones, support egg and sperm quality, and reduce inflammation.

Healthy fats: Foods like extra virgin olive oil, avocado, walnuts, chia seeds, flax seeds, and omega-3-rich fish support hormone production, reduce inflammation, and improve egg and sperm quality.

Leafy greens and cruciferous vegetables: Spinach, kale, broccoli, and Brussels sprouts provide folate, antioxidants, and fiber to support detoxification and hormone health.

Colorful fruits and vegetables: Berries, citrus, carrots, and beets are rich in antioxidants that help protect reproductive cells from oxidative stress and support overall health.

Protein-rich foods: Both animal and plant proteins support hormone levels, blood sugar regulation, and reproductive function. Animal proteins provide highly bioavailable nutrients like iron and zinc, while plant proteins offer fiber and additional micronutrients.

Together, these foods help create a strong nutritional foundation for fertility and pregnancy.

Can you take prenatal vitamins while breastfeeding?

Yes, continuing a prenatal vitamin during breastfeeding can be highly beneficial. Breastfeeding places significant nutritional demands on the body. Breast milk contains a dynamic supply of nutrients, and when intake is insufficient, the body may draw from the mother’s own nutrient stores.

Continuing a prenatal vitamin postpartum can help:

• Replenish nutrients depleted during pregnancy and birth
• Support energy levels
• Promote optimal hormone levels and mood
• Protect bone health
• Support immune function

Supporting maternal health during this stage is just as important as during pregnancy.

A note from WeNatal on fertility nutrition, sperm health, and preparing for pregnancy together

Fertility is not just about one partner, it is a shared journey influenced by the health of both egg and sperm, as well as the environment they are developing in. Nutrient status, lifestyle habits, and environmental exposures in the months leading up to conception can all play a meaningful role in reproductive outcomes, from hormone levels and egg quality to sperm health, embryo development, and early pregnancy resilience. Yet many couples begin trying to conceive without realizing how impactful this preconception window can be, or how much both partners can do to support their fertility.

At WeNatal, our mission is to shift the conversation toward a more complete, proactive approach to reproductive health. Our formulas are developed by fertility experts to provide targeted nutrients that support egg and sperm quality, while complementing the foundational role of nutrition, lifestyle, and environmental awareness. Whether you are just beginning to think about pregnancy, actively trying to conceive, or looking to support your long-term reproductive health, building a strong nutritional foundation can make a meaningful difference.

You can explore WeNatal for Her and WeNatal for Him, along with our educational resources on fertility nutrition and preconception health, to support your journey together, from the very beginning.