Partner prep was a part of our preconception care. I remember when my husband and I wanted to add another child to our child to our family. We were intentional and researched how we could increase our chance of conceiving. We started having conversations about our shared values, hopes, and concerns before we had our first baby, and continue that practice even today. Being on the same page for spiritual, financial, health, and family planning goals is a big plus, and well worth the time to talk through each goal early in your relationship. 

Preconception care involves physical, emotional, and lifestyle factors. Research has shown that the health of both parents before conception directly impacts fertility, pregnancy outcomes, and the lifelong well-being of the child that is conceived.

If you are hoping to get pregnant, you and your partner may want to read and implement the following partner prep tips at least three to six months before attempting to conceive. 

Partner Prep Nutrition

The “You are what you eat!” motto applies to preconception because foods rich in minerals and vitamins play a role in egg and sperm health. Every cell of the developing baby is built from the nutrients you provide. A balanced nutrient-rich diet boosts fertility and reduces the risk of complications like gestational diabetes, low birth weight, or neural tube defects. 

Eat whole, balanced meals based on nutrient dense foods. These meals are rich in proteins, vegetables, fruits, whole grains, and healthy fats. 

Choose a plate and divide half of it for vegetables, a quarter of it for good quality protein, and the other quarter for complex carbohydrates, then drizzle over healthy fats such as olive oil or add a quarter of an avocado.

Avoid excessive added sugars, excessively processed foods, and trans fats. This will help regulate hormones, insulin, and weight- all of which influence fertility.

Both men and women need to practice good nutrition habits. Research has shown that a man’s nutrient status and lifestyle affect his sperm quality and conception rates. It takes both of you to conceive a healthy baby.

Partner Prep Supplements

Start supplementing at least three months before conception, for best outcomes. 

Women

• Folate, 400-800 mcg daily. It may already be in your prenatal supplement, so check the amounts. If labs show that your levels are low, you may need an additional single folate supplement. Folate is important for reducing the risk of neural tube defects.
• Choline, 400-550 mg daily- if your prenatal doesn’t have it. It supports early brain development. 
• Omega 3 (DHA & EPA), 250 – 500 mg. It is essential foe early brain development. 

Men

Men’s nutrient statis is important for sperm health, motility, and the integrity of DNA.

• CoQ10 improves sperm motility and energy production.
• Omega-3s support sperm motility.
• Selenium supports sperm formation.
• Vitamins C & E protect sperm from oxidative damage.
• Zinc influences sperm count and testosterone production

Both women and men should always consult a qualified healthcare profession before starting supplements, since dosage and combinations vary depending on each person’s unique needs, diet, and lab results. 

Partner Prep Lifestyle

Developing new lifestyle habits will help both now and once your baby arrives on the scene. Here are some adjustments you and your partner may need to make.

• Sleep- Try to get 7 to 9 hours of sleep every night. Good sleep supports hormone regulation and cellular repair.
• Emotional and mental support- the positives of emotional and mental support include creating a nurturing environment, lowering stress hormones, and building connection between the partners before the baby comes. 
• Stress- Chronic stress interrupts reproductive hormones, vitals, and mental health, so focus on managing your stress in ways that are true to you. You might try prayer, Bible meditation, breathing exercises, talking to a trusted friend, seeing a Christian counselor, or walking.
• Exercise- Regular movement is important for both partners to manage stress, balance hormones, and promote couple bonding. Movement that is consistent and moderate, such as walking or swimming, can also help support ovulation. Other exercise like strength training and moderate cardio is also beneficial. Note: There is such a thing as too much exercise, especially for women, because overexercising and overtraining can impact ovulation due to overexe3rtion. Approach your exercise routine with balance and moderation.
• Avoid alcohol, excessive caffeine, and smoking. 
• Minimize toxins in your home. Think about things like pure water, air filters (including plants), and not consuming the dirty dozen (https://www.ewg.org/foodnews/dirty-dozen.php).

Seek professional help if you need help in implementing any of the nutritional, supplemental, or lifestyle suggestions given above. 

Action Step

To give you and your partner’s bodies time to nourish your bodies, balance your hormones, and adapt to new lifestyle habits, try to start preconception care three to six months before trying to conceive. A healthy pregnancy starts long before conception! 

May God bless you on your wellness journey!

Joni

P.S. What preconception tips do you have?