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As an expectant father, understanding and supplementing necessary nutrients is crucial. These elements not only concern your health but also directly affect the health of your future baby. They act as the fuel of life, providing energy for sperm and ensuring their quantity, vitality, and quality are optimal.


Zinc serves as a crucial guardian of male reproductive ability. As a key component of testosterone, a lack of zinc may lead to fertility issues. To ensure the quantity, vitality, and quality of sperm, a daily intake of 50 milligrams of zinc is indispensable.


Potassium is the secret weapon for maintaining sperm vitality. When the body lacks potassium, sperm vitality takes a significant hit. To boost potassium levels, reducing salt intake while consuming more potassium-rich fresh fruits and vegetables is advisable.


Magnesium is essential for maintaining healthy sperm and nervous systems. From dark leafy green vegetables, seeds, legumes to tofu, almonds, and walnuts, they all provide quality sources of magnesium.


Severe manganese deficiency may lead to a sharp decrease in sperm quantity. To maintain an adequate supply of sperm, nuts, whole grains, seeds, legumes, and green leafy vegetables are indispensable foods.


This nutrient not only assists in sperm generation but also maintains the health of the testes, promoting the conversion of cholesterol into testosterone.

Vitamin C

Vitamin C effectively prevents sperm from losing vitality due to aggregation, especially for expectant fathers who smoke, making it a powerful ally in fertility.

Vitamin E

Vitamin E is the guardian of sperm formation, protecting sperm from damage caused by free radicals. A daily intake of 400-800 international units of vitamin E is crucial for maintaining sperm quantity and quality.


Selenium not only participates in the production of testosterone but also prevents free radical damage to sperm. During in vitro fertilization, selenium is crucial in helping sperm successfully combine with eggs. However, please note that daily selenium intake should not exceed 200 micrograms.


As a potent antioxidant, coenzyme Q10 effectively prevents sperm cells from mutating. A daily supplement of 100 milligrams is sufficient to maintain and enhance sperm health. Whether for older or non-smoking expectant fathers, coenzyme Q10 is a good choice.

Omega-3 Fish Oil

Omega-3 fish oil, hailed as the guardian of male reproductive health, not only helps improve sperm quality and vitality but also actively supports the production of prostate and testosterone. For men facing erectile dysfunction, Omega-3 fish oil may also bring hope. Additionally, it is a powerful antioxidant that helps maintain healthy blood pressure and cholesterol levels.

Vitamin B12

Vitamin B12 is an important driver of sperm production. When the body lacks this vitamin, both the quantity and vitality of sperm may be affected. Therefore, ensuring an adequate intake of vitamin B12 is crucial for maintaining male fertility.

Other Important Factors

For the health of the baby, expectant fathers may consider incorporating these nutrients into their daily diets, laying a solid foundation for the future baby’s health. Of course, nutrient supplements are only part of maintaining fertility. Good lifestyle habits are equally important. Maintaining a healthy diet, avoiding bad habits such as smoking and excessive drinking, and regularly undergoing physical examinations are key to maintaining male fertility.

Finally, it is worth noting that supplements cannot completely replace a healthy diet. Only when we obtain sufficient nutrients from our daily diets can supplements exert their maximum effects. Therefore, in the pursuit of fertility, let us start from the little things in life and create a healthy and harmonious environment for ourselves and our future families.