When most people hear “prenatal vitamins,” they think of women preparing for pregnancy. But here’s the reality: sperm health is just as important as egg health when it comes to conceiving and carrying a healthy pregnancy.

In fact, male factors play a role in about 50% of all infertility cases — yet men’s preconception health is rarely part of the conversation. That’s starting to change, thanks to prenatal vitamins formulated specifically for men.

These supplements are built to support sperm count, motility (how they swim), shape, and DNA integrity — all of which can have a direct impact on fertility outcomes. But are they worth it?

Why sperm health matters (a lot more than many people realize)

Infertility isn’t just a “female issue.” Male factors are the sole cause in roughly 20% of cases and a contributing factor in another 30–40%, which means around half of all couples navigating infertility have a male factor in the mix.

And it makes sense: after all, it takes two to tango, and it takes an egg and a sperm to create an embryo. So getting a good quality egg and good quality sperm is a big part of getting pregnant.

Age and overall health also influence sperm. As paternal age increases, semen quality and DNA integrity can decline, which is linked with higher miscarriage risk in some studies. This doesn’t mean older fatherhood isn’t possible; it just means proactive steps can help — like prenatal vitamins for men.

Should men take prenatal vitamins?

Yes, men can benefit from a prenatal (preconception) supplement formulated for sperm health. Sperm take around 74 days to mature, so targeted nutrients during that window can support fertility outcomes.

For couples TTC, a men’s prenatal is a simple way to support sperm biology. Research shows that oxidative stress and nutritional deficiencies are common drivers of sperm issues, and supplements containing certain antioxidants and micronutrients may improve semen quality in subfertile men. While no pill can solve every fertility challenge, a targeted supplement — combined with healthy lifestyle habits — can support sperm development and function.

When should a man start taking prenatal vitamins?

Unlike eggs, which women are born with, sperm are constantly being made. As we mentioned before, it takes 50-60 days to develop in the testicles and then another couple weeks to fully mature for a total of the average 74 days.  That means the sperm your partner is making today will only be “ready” a few months down the line.

Because of this, experts recommend men start taking a prenatal at least 3 months before trying to conceive. This timing allows the nutrients to actually do their job — supporting healthy sperm count, motility, shape, and DNA integrity as the new sperm develop.

Already TTC? It’s not too late. Every new cycle of sperm is an opportunity to improve quality. Think of it as a rolling reset: the sooner men start supporting their sperm health, the better the odds for future cycles. And pairing a prenatal with lifestyle changes (like better sleep, stress management, and cutting back on alcohol) can give that next round of sperm an even stronger start.

Can a man take a woman’s prenatal vitamin?

Yes, it’s safe for a man to take a standard women’s prenatal for a short time, but it’s not ideal.

Women’s prenatals are built around pregnancy needs, like extra iron to support increased blood volume, folate to prevent neural tube defects, and iodine for thyroid health. All crucial for someone carrying a pregnancy, but not necessarily what a man’s body needs.

For men, too much iron can actually backfire. Since men typically have adequate iron stores and aren’t losing iron on a monthly basis like women, the higher doses found in women’s prenatals can build up in the man’s body. Excess iron can create oxidative stress (basically, an overload of unstable molecules that damage cells), which is the last thing developing sperm need.

In other words, women’s prenatals are designed to grow a healthy pregnancy and support the woman’s nutritional needs, while men’s prenatals focus on a different nutrient profile, more targeted to optimizing sperm count, motility, and morphology. Both formulas matter, but they’re meeting completely different needs in the fertility equation.

The evidence-backed nutrients for sperm health

The foundation of a prenatal for men are nutrients that improve sperm parameters and, in turn, support positive pregnancy outcomes. Antioxidants such as vitamins C and E, selenium, and zinc help combat oxidative stress, which can damage sperm cells. Research has shown that antioxidants can improve sperm health up to 4x.

Let’s break down some of the recommended ingredients for the best prenatals for men. Brace yourself, it’s going to get pretty scientific up in here!

  • Coenzyme Q10 (CoQ10): An antioxidant that fuels energy production in sperm. Trials show improvements in motility and/or concentration in subfertile men.
  • L-carnitine and acetyl-L-carnitine: Support mitochondrial energy for sperm movement. Clinical studies suggest benefits for motility, vitality, and morphology.
  • N-acetylcysteine (NAC): Boosts antioxidant defenses by replenishing glutathione. Associated with better count, motility, morphology, and semen volume.
  • Selenium and vitamin E: Protect sperm membranes and DNA from oxidative stress. Motility improvements seen in some men with low sperm quality.
  • Omega-3 fatty acids (DHA/EPA): Contribute to flexible, healthy sperm membranes. Linked with better motility and morphology in men with idiopathic infertility.
  • Vitamin D: Low vitamin D levels have been linked with poorer semen quality. Supplementing insufficiency may benefit overall health and fertility.

Can diet alone cover the nutrients in a men’s prenatal vitamin?

In an ideal world, a balanced diet full of leafy greens, lean protein, nuts, seeds, and oily fish would tick every box for sperm health. A nutrient-rich diet absolutely lays the foundation for good fertility. The catch? Real life.

Modern diets and lifestyles make it tough to get everything from food alone. Soil depletion means produce isn’t as nutrient-dense as it once was. Long supply chains and storage can strip away vitamins before food even hits your plate. Add in stress, poor sleep, alcohol, and everyday exposure to environmental toxins, and the body’s nutrient demands go up while absorption often goes down.

That’s where supplements come in. A high-quality men’s prenatal isn’t a replacement for a healthy diet, but it’s a safety net, making sure nutrients like zinc, CoQ10, and selenium are consistently available during the 3-month sperm development cycle. Think of it as back-up support for days when meal prep goes out the window or life just gets messy (because let’s be honest, it will).

Food first, supplements second, but both together give sperm the strongest shot at being healthy and ready when it counts.

What to look for in prenatal vitamins for men

Not all supplements are created equal — and the vitamin aisle can feel like the Wild West. Since the supplement industry isn’t tightly regulated in the U.S., it’s important to know what actually makes a men’s prenatal worth your money. Here are the non-negotiables:

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  • Transparent labels. Skip anything with “proprietary blends” that don’t tell you how much of each nutrient you’re getting. Look for clear doses of antioxidants (like CoQ10 and vitamins C and E), zinc, vitamin D, and methylated B-vitamins (folate and B12 in their active forms).
  • Clinically supported nutrients. A solid men’s prenatal will include ingredients that have real evidence for supporting sperm health — such as selenium for DNA protection, carnitines for motility, and CoQ10 for energy — delivered in optimal doses to truly impact pregnancy outcomes.
  • Third-party testing. Since supplements aren’t pre-approved by the FDA, outside testing is the best way to make sure what’s on the label is actually in the bottle (and that it’s free from contaminants like heavy metals).
  • The right iron content. For most men, extra iron isn’t necessary, and too much can even cause oxidative stress. Unless a doctor has confirmed a deficiency, a men’s prenatal should skip the iron you’d find in a women’s formula.
  • Absorbable forms. Nutrients like folate, B12, and magnesium come in different forms, and some are much easier for the body to use. Look for “methylated” or “bioavailable” on the label to get the most bang for your buck.
  • Reasonable dosing. One-a-day prenatals may be convenient, but your body can only absorb so much at once. Divided doses (like two or three capsules spread through the day) sometimes mean better absorption.

Lifestyle changes to make men’s prenatal vitamins more effective

A men’s prenatal can do a lot of heavy lifting, but it’s not a magic pill. The truth is, sperm health is just as tied to daily habits as it is to nutrition. Think of your lifestyle as the foundation, and the supplement as the finishing touches that bring it all together. Here are some of the biggest game-changers:

  • Prioritize 7–9 hours of sleep. Sleep is when your body repairs itself, balances hormones, and regulates testosterone production — all critical for sperm health. Consistently short-changing sleep can throw everything off.
  • Incorporate both strength training and cardio. Regular movement boosts circulation (good blood flow = good reproductive function) and helps maintain a healthy weight, which is linked to better semen quality.
  • Limit alcohol and avoid tobacco/recreational drugs. Excessive drinking and smoking are well-documented sperm saboteurs, reducing both count and motility. Even cutting back can make a difference.
  • Manage stress in sustainable ways. Chronic stress raises cortisol, which can interfere with testosterone and sperm production. Whether it’s therapy, meditation, or just carving out daily downtime, protecting your mental health protects your fertility too.
  • Avoid prolonged heat exposure. Sperm are temperature-sensitive. Regularly sitting in hot tubs or saunas can lower sperm count, so it’s worth swapping that soak for a cooler recovery routine while TTC.
  • Reduce environmental toxins when possible. Everyday exposures — from pesticides to plastics — can affect sperm health over time. Washing produce, using a water filter, and choosing BPA-free containers are simple swaps that help lower the load.

Want more? Lifestyle and Nutrition Tips For Improving Sperm Health and Male Fertility

What’s the best men’s prenatal vitamin?

After digging into the research, one men’s prenatal stands out: WeNatal For Him. It’s formulated with the nutrients most strongly linked to sperm health, like CoQ10, acetyl-L-carnitine, NAC, zinc, methylated B-vitamins, selenium, and antioxidant vitamins A, C, D, and E. All are included in bioavailable forms your body can actually use, and without unnecessary extras like iron (which most men don’t need). Plus, every batch is third-party tested, with results made public for full transparency.

Ultimately, sperm health isn’t set in stone — it can improve with the right support. A high-quality men’s prenatal like WeNatal For Him, combined with sleep, movement, and stress management, can give sperm a healthier start and boost the chances of conception.

For too long, the prenatal conversation has focused only on women. Bringing men into the equation with a supplement designed just for them helps balance the load, and reminds us that building a family has always been a team effort.

As a bonus, you can use our link wenatal.com/rescripted to get a free month’s supply of WeNatal’s premium Magnesium (a $35 value) with your first subscription. It’s formulated with four bioavailable forms of magnesium to support relaxation, digestion, and overall wellbeing — an extra layer of care while you’re both prepping for parenthood.

Tassia O'Callaghan is an experienced women's health content writer and SEO content strategist, having written for brands like Peanut App Ltd, Scary Mommy, Fertility Mapper, Tally Workspace, and Office Christmas. She's an advocate for realistic sustainable living, supporting small businesses (author of A-Z of Marketing for Small Businesses), and equity across all walks of life. Follow her on LinkedIn or TikTok, or see more of her work on Authory or her website.