What Men Should Do Before Trying to Conceive

A 2026 Guide to Male Preconception Health

When couples plan for a baby, most of the focus is on the mother, but a healthy pregnancy starts with both parents.

Male health plays a major role in fertility, pregnancy outcomes, and your baby’s long-term health. However, there are simple steps you can take to improve your chances of a healthy pregnancy.

Why Male Preconception Health Matters

For a long time, when couples had trouble getting pregnant, people assumed the problem was with the woman. We now know that's not accurate. Male factors contribute to fertility challenges at least half the time.

Most of the things that affect male fertility are things you can actually do something about. And the earlier you start, the better. Ideally, this should be about three months before you begin trying to conceive.

Here's your guide to getting ready.

Step 1: See Your Doctor for a Preconception Checkup

Before anything else, schedule a visit with your doctor. A preconception checkup for men is a full health review designed to catch anything that could affect your fertility or your baby's health before it becomes a problem.

Your doctor will likely review your overall health, any medications you're taking, your lifestyle habits, and your work environment. Think of it as a baseline, a starting point for making sure everything is working the way it should.

Step 2: Get the Right Screenings and Tests

Your doctor may recommend several specific tests, each designed to check your health and support a healthy pregnancy. Here's what to expect and why each one matters.

STI Screening

This is one of the most important tests on the list. Infections like HIV, syphilis, hepatitis B, and hepatitis C can be passed to the mother or baby and lead to serious complications, including premature birth, hearing or vision problems, lung infections, or stillbirth. Many of these infections have no obvious symptoms, so testing is the only way to know for sure.

Vaccination Review

Make sure your vaccinations are up to date, including protection against rubella, varicella, and influenza. Some infections that are mild for adults can be dangerous during pregnancy.

General Health Screening

Your doctor will also check blood pressure, blood sugar, and cholesterol. These affect your overall health and long-term ability to support your growing family.

Mental Health Assessment

This one often gets overlooked, but it matters. A father's mental health, including anxiety and depression, has a real impact on the family's well-being and on the mother's stress levels during and after pregnancy. If you're struggling, now is a good time to address it.

Step 3: Take a Close Look at Your Lifestyle

Here's something most people don't know: sperm takes about 72 days to develop. That means the lifestyle choices you make right now will directly affect the quality of your sperm three months from now. Starting healthy habits early gives your body time to respond.

Stop Smoking

Smoking reduces sperm count and is linked to fertility issues. It may also increase the risk of certain health problems for the baby. Quitting at least three months before trying to conceive gives your sperm quality a real chance to improve.

Cut Back on Alcohol

Too much alcohol can lower zinc levels, which play an important role in sperm health. Eliminating or significantly reducing alcohol consumption is one of the simplest things you can do to support fertility.

Avoid Marijuana and Recreational Drugs

Marijuana can reduce both sperm count and sperm quality. Other recreational drugs can similarly reduce fertility and overall health.

Review Your Medications

Some medications can affect sperm count and quality, so it’s important to review what you’re taking before trying to conceive. Common examples include:

• Steroids
• Certain antibiotics and gastrointestinal medications
• Chemotherapy or radiation treatments

Always talk to your doctor about your current medications. Never stop a prescription on your own, but do have a conversation about safer options if needed.

Step 4: Eat Well and Maintain a Healthy Weight

What you eat has a direct effect on sperm health. A balanced diet that supports a healthy weight is one of the best steps you can take right now.

• Zinc is especially important for male fertility. Men with low sperm counts are often found to be zinc-deficient. Foods high in zinc include meat, seafood, eggs, whole grain cereals, and mushrooms.
• Selenium, found in Brazil nuts, also supports reproductive health.
• Vitamin E may also help improve sperm function.
• CoQ10 (Coenzyme Q10) is a supplement you may want to discuss with your doctor. Healthy CoQ10 levels have been linked to improved sperm function and increased male fertility. You can even test your CoQ10 levels at home before starting supplementation.
• Daily multivitamin or male fertility supplement: consider taking one to help fill any nutritional gaps. Some men even choose a prenatal vitamin during this time.

Step 5: Evaluate Your Work Environment

Your job could be affecting your fertility without you realizing it. Ongoing exposure to certain workplace materials can reduce sperm quality and quantity, including:

Pesticides
Chemical fertilizers
Lead and mercury
Radiation
Petrochemicals

Talk to your doctor about any regular workplace exposures and whether protective measures are needed.

Step 6: Get Enough Sleep and Manage Stress

Good sleep supports nearly every system in your body, including reproductive health. Aim for seven to nine hours of sleep each night. Ongoing stress and lack of sleep can disrupt hormone levels, which can affect sperm production.

If stress is a regular part of your life, this is a good time to build healthier habits. Exercise, time outdoors, therapy, and setting aside downtime can all help.

The Preconception Health Checklist for Men

Here's a quick summary of everything covered above:

• Schedule a preconception checkup with your doctor
• Get screened for STIs
• Review your vaccinations
• Have your blood pressure, blood sugar, and cholesterol checked
• Stop smoking and avoid recreational drugs
• Reduce or eliminate alcohol
• Review all medications with your doctor
• Eat a zinc-rich, balanced diet and maintain a healthy weight
• Take a multivitamin or male fertility supplement
• Evaluate workplace chemical or radiation exposure
• Prioritize sleep and mental health

You Play a Bigger Role Than You Think

Preparing for pregnancy isn't just a mother's job. The choices you make in the months before conception directly affect your baby’s health and your ability to be a strong, present partner and parent. Taking your preconception health seriously is one of the most meaningful things you can do for your growing family.

Start Strong Before Pregnancy Begins

At The Gabrielson Clinic, we support the whole family, and that starts before the baby arrives. Our team can walk you through every step of your preconception health journey, from screenings and lab work to lifestyle guidance and fertility support.

Schedule your preconception checkup today and take the first step toward a healthy pregnancy.