Prenatal supplements are non-negotiable and recommended for any woman who could become pregnant. But what about men and people with sperm? With more recognition of the importance of reproductive health for both partners, the number of products supporting male fertility on the market continues to grow.

Here’s what to know about prenatal vitamins for sperm health and our picks for the best male fertility supplements, so you can get your conception journey off to the right start.

Does your partner need a preconception vitamin?

Not everyone needs male preconception vitamins, but they can be helpful. Just like multivitamins can fill nutritional gaps, preconception male fertility vitamins are specifically formulated to provide essential nutrients that may be missing from the diet. 

These supplements contain nutrients that can positively affect sperm count, motility (how well sperm move), morphology (shape of sperm), and DNA—all factors that impact a couple’s ability to conceive.

Certain nutrients in male prenatal supplements may also be higher than what’s typically found in someone’s diet. Supplement companies do this purposely to match dosages found beneficial in research. For example, vitamin B12 (found in animal products like meat, chicken, dairy, and fish) is often higher because it can help keep homocysteine in check. Homocysteine is a type of amino acid linked to male infertility.

You and your partner may take a closer look at your respective diets to decide if male preconception supplements are right for you. Still, some people choose to take them as an insurance policy.

When’s the best time to start taking male fertility supplements?

Some couples wait and decide to take a male preconception supplement if it takes longer to become pregnant. But if you do wait, it’s helpful to know that it can take time for male fertility supplements to work.

Sperm take two to three months to mature, so male preconception supplements should be taken for at least three months before trying to conceive to see the full benefits.

One thing to note: if you are concerned about fertility or sperm health, it’s a good idea to check in with your doctor. They may want to run tests and can help you decide if fertility supplements are right for you.

What to look for in the best men’s prenatal vitamins

As a general rule, you want to ensure your supplement is third-party tested, manufactured in a facility that meets the current good manufacturing practices (cGMP) guidelines, and comes from a reputable company. Some companies also emphasize sustainability practices and transparency about how their product is manufactured and where it comes from, which is a big plus.

But beyond these basics, male preconception supplements should also have key fertility-focused ingredients like antioxidants that protect the delicate cell membranes and fight against free radical damage. Or nutrients like omega-3 fatty acids, folic acid, and vitamin D to support sperm quantity and quality.

Many prenatal companies include background information on their website about their ingredients and why they contain specific nutrients so you can also learn more about what the research says.

Here are our 5 favorite male fertility supplements

These five male prenatal picks all get high marks for both quality and formulation. Here’s what made the cut.

WeNatal

• $49.95 for a 30-day supply

1. WeNatal for Him

WeNatal for Him includes 15 essential nutrients for male reproductive health, is third-party tested, and is allergen-free. As you read through the supplement ingredients, the interactive website lets you click on the nutrient to learn more about its benefits and see research studies backing up the claims. The product comes in a refillable glass jar with a 30-day supply that includes antioxidants like vitamin E and CoQ10 and n-acetyl-cysteine (NAC), which may increase sperm count and motility.

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Perelel Health

• $49.70 for a 30-day supply

2. Men’s Multi Supplement

Developed by a fertility doctor, Perelel’s Men’s Multi Support Pack is a third-party tested, research-backed formula to support fertility and whole health. Each packet includes a multivitamin containing antioxidants to support fertility and vitamins and minerals in activated or bioavailable forms. Packets also include CoQ10 and omega-3 fatty acids for extra sperm health support. Perelel’s Men’s Multi is gluten-free and non-GMO with an easy-to-read ingredient list (meaning minimal extras like preservatives or fillers).

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Bird & Be

• $35 for a 30-day supply

3. Prenatal Essential for Males

Sent in a 1-month supply of daily packs, Bird & Be Prenatal contains high-quality, bioavailable nutrients to support optimal absorption. Nutrients in this product include antioxidants, vitamins, and minerals for optimal sperm health, protection against DNA damage, and healthy thyroid function. You’ll also get omega-3 fatty acids to support motility and a healthy cellular membrane. 

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Natalist

• $55 for a 30-day supply

4. Prenatal for Him

Developed by a doctor and registered dietitian, Natalist male prenatal packets contain highly researched sperm-supporting nutrients like antioxidants, vitamins, minerals and DHA, an omega-3 fatty acid. The product is allergen-free and contains no artificial colors, flavors, or preservatives. Natalist focuses on seven key ingredients for sperm health that are backed by peer-reviewed nutritional research—but also note that as research is ever changing, they may occasionally update their formula.

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Needed

• $49.99 for a 30-day supply

5. Men's Multi

The Needed Men’s Multi can be taken for general health or preconception support. Since it’s a multivitamin and not just a fertility supplement, the Needed supplement contains more nutrients than the other options on this list, but still contains the important sperm-supportive nutrients. The antioxidant blend includes extracts from fruits like grape and cranberry, known for their antioxidant capacity. Needed could be a good option for someone who wants to ensure they are getting the right nutrients for fertility but who also wants a comprehensive multivitamin.

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Sources

Aitken RJ, Flanagan HM, Connaughton H, Whiting S, Hedges A, Baker MA. Involvement of homocysteine, homocysteine thiolactone, and paraoxonase type 1 (PON‐1) in the etiology of defective human sperm function. Andrology. 2016 Mar;4(2):345-60.

Amann RP. The cycle of the seminiferous epithelium in humans: a need to revisit?. Journal of andrology. 2008 Sep 10;29(5):469-87.

Banihani SA. Vitamin B12 and Semen Quality. Biomolecules. 2017;7(2):42. Published 2017 Jun 9. doi:10.3390/biom7020042

de Angelis C, Galdiero M, Pivonello C, et al. The role of vitamin D in male fertility: A focus on the testis. Rev Endocr Metab Disord. 2017;18(3):285-305. doi:10.1007/s11154-017-9425-0

Falsig AL, Gleerup CS, Knudsen UB. The influence of omega-3 fatty acids on semen quality markers: a systematic PRISMA review. Andrology. 2019;7(6):794-803. doi:10.1111/andr.12649

Imamovic Kumalic S, Pinter B. Review of clinical trials on effects of oral antioxidants on basic semen and other parameters in idiopathic oligoasthenoteratozoospermia. Biomed Res Int. 2014;2014:426951. doi:10.1155/2014/426951

Turner KA, Rambhatla A, Schon S, et al. Male Infertility is a Women’s Health Issue-Research and Clinical Evaluation of Male Infertility Is Needed. Cells. 2020;9(4):990. Published 2020 Apr 16. doi:10.3390/cells9040990

This happened in 2016. If it had been 40 years earlier, that private moment of finding out I was pregnant—by myself, at home—wouldn’t have been possible.

At-home pregnancy tests are one of the most amazing inventions for women. They are available in all major drug stores and grocery stores, super easy to use and reveal a pregnancy (or not!) in a matter of minutes, with close to 99% accuracy.

It’s hard not to take these little miracle pee sticks for granted, but there was a time when our mothers and grandmothers weren’t so lucky.

Can you imagine waiting until your period didn’t start or you developed early pregnancy symptoms to know you were expecting? Or having to make an appointment at an OB-GYN, so they could perform a test with questionable science (which, btw, hurt animals in the process) just to wait another few days for your result? Thankfully, research has come a long way, benefitting both expecting mamas—and women hoping not to be pregnant—tremendously.

The evolution of at-home pregnancy tests is fascinating, with records of using urine to detect pregnancy dating back to the ancient Egyptians!

When were the first at-home pregnancy tests available?

“The first home pregnancy test kits came on the market in 1977,” says Mary Jane Minkin, MD, OB-GYN, a clinical professor of Obstetrics, Gynecology, & Reproductive Sciences at Yale University School of Medicine, and founder of madameovary.com.

Let that soak in for a second. 1977 was 8 years after we landed on the moon. It was the year Star Wars: Episode IV – A New Hope was released in theaters and people were dancing to ABBA and the Eagles. My mom was 7 years old, meaning her mom didn’t have the ability to determine pregnancy at home. Wild, right?

According to the Office of National Institutes of Health History & Stetten Museum, the first pregnancy test on the market was created by Warner-Chilcott called “Early Pregnancy Test” or “Error Proof Test” and marketed as “e.p.t.” They applied for FDA approval in 1976, which was granted at the end of 1977. It was approved along with the Predictor, ACU-TEST and Answer.

Pregnancy tests were officially advertised in women’s magazines in 1978, boasting all the things it included for just $10: a vial of purified water, a test tube with sheep red blood cells (we know, it was a different time), a medicine dropper and clear plastic support for the test tube. So, yes, it looked much different from the little plastic stick we have today. The test took two hours and claimed 97% accuracy on positives and 80% accuracy on negatives.

What were women’s options before at-home pregnancy tests?

In 1350 BCE, there are written records of ancient Egyptian women urinating on wheat and barley seeds over several days. If the urine promoted growth in the barley, then the woman was likely pregnant. Later, people tried to guess pregnancy status based on the color of urine.

It wasn’t until the 1890s that scientists learned about hormones in the body and physicians encouraged women to see a doctor as soon as pregnancy was suspected to receive better prenatal care. In the 1920s, scientists recognized the hormone human chorionic gonadotropin (hCG) was only found in pregnant women, and in 1927, scientists Selmar Aschheim and Bernhard Zondek discovered injecting a pregnant woman’s urine into an immature mouse or rabbit would make it go into heat (a process known as the A-Z test).

To determine if a woman was pregnant before the 1960s, doctors would inject her urine into a small animal like a rabbit and monitor results.

“Before at-home pregnancy tests, you went through your doctor’s office—and they did a urine test, which actually then involved injected the sample into a rabbit—and the slang phrase that people used was that you had to wait until the rabbit died to know if you were pregnant,” says Dr. Minkin. “They actually saw if the injection made the rabbit’s uterus grow!”

According to the NIH, “these tests were expensive, required the sacrifice of several animals, and slow, often taking days to get results.” Definitely not ideal—or humane.

While you were waiting on results from your “rabbit test,” many unmarried women would often get “a concomitant lecture on being an unwed mother,” says Dr. Minkin. That’s not a great conversation at any time, but especially when you are anxiously awaiting results!

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What are the best tests on the market today?

“Things are way better now,” says Dr. Minkin. “All of the modern tests involve testing for a hormone called hCG, and the tests comprise antibodies to the hCG which one can quantify. hCG is manufactured by the fertilized egg as it starts developing after being implanted into the wall of the uterus.”

There are different levels of sensitivity on pregnancy tests that determine how quickly it can pick up on hCG, which also affects the price. Either way, most tests are 50% to 75% accurate four to five days before your missed period and about 99% accurate on the day of your missed period.

“Different companies have advanced the science, making the tests more and more sensitive,” adds Dr. Minkin. “And there is actually one test called the First Response Test, which is so sensitive that it can tell you that you are pregnant 6 days before the first day of the missed period.”

Why is finding out you’re pregnant sooner important?

Finding out you’re pregnant sooner, without having to go to a doctor’s office (or sacrifice animals) is a game-changer for women.

“For women who are happy to be pregnant,” explains Dr. Minkin, “they want to see if they are pregnant as soon as possible. And yes, we know that even though folks try to be as good as they can (no smoking, no drinking, no drugs) while they are trying to conceive, we know that nothing reinforces good behavior like a positive pregnancy test.”

On the other hand, having an at-home pregnancy test is also important for those who don’t want to be pregnant. “For those who really don’t want to be pregnant, if you happen to live in Texas—or other states that might copy that state—if you want to terminate a pregnancy, you need to do it as soon as possible,” says Dr. Minkin. “And if you know you are pregnant even before you miss a period, you can get the process planned ASAP.”

What is the future of at-home pregnancy tests?

“We fortunately have come a long way since 1976 in terms of the technology,” says Dr. Minkin. And things are still changing all the time.

For example, LIA makes an ultra-thin pregnancy test from paper that is flushable and compostable, unlike the big plastic ones of the past. And Stix pregnancy tests can be mailed to you in a discreet package on a recurring basis, so you never have to worry about going out to the store to pick one up (especially if you don’t want anyone to see you).

Whether you are trying to conceive or not, reliable, easy-to-use pregnancy tests are available to quickly tell you if you’re pregnant. That’s pretty amazing, right?

Sources

National Institutes of Health. Pregnancy test timeline – history – office of NIH History and Stetten Museum. 

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Meet kegg, a 2-in-1 fertility tracker that measures changes in your cervical mucus, to predict and identify ovulation.

Birth control and devices that help when you are trying to conceive are a highly personal decision. For me, I have always gravitated toward more natural forms of birth control—like barrier methods and fertility trackers. I also geek out over new devices in the #femtech space that enable users to more accurately track their personal fertility and cycles, making getting pregnant a more empowered, and less mysterious, process.

Related: Ovulation tests can improve your chances of conceiving, study shows

I was excited to try kegg, a new medical device inserted vaginally (think small vibrator size) that measures cervical fluid, helping you to identify the exact dates of your fertility window and peak ovulation. Primarily built as a way to help women identify the exact time of ovulation to get pregnant, it can also be used as a complementary tool to help confirm ovulation for those who use Fertility Awareness Methods.

Kegg tracks the changes of electrolyte levels in vaginal fluids associated with the beginning and the end of the fertile window, allowing you to know exactly what’s going on inside your body, in real-time.

Wanna know how to get pregnant? You want the kegg.

Don’t want to get pregnant, and you’re using natural means to avoid pregnancy? You can build the kegg into your peace-of-mind toolkit, allowing you to incredibly precisely and confidently confirm ovulation.

It’s not sexy, but cervical fluid is a critical indicator of fertility. Know your cervical mucus, know thyself, baby.

How does the kegg Fertility Tracker work?

Download the app onto your smartphone and set a time of day to take your temperature, ideally first thing in the morning.

Insert the device into your vagina first thing in the morning, and then, chill! The device remains inside you for between 30 seconds to 2 minutes to do a complete reading, depending on whether or not you’re also using kegel mode (read on below). Typically, I would lay back and think of England—I mean, scroll my phone—and wait to get my results. It’s painless and quick.

Bonus feature: You can actually use the kegg as a kegel tracker device to help strengthen your pelvic floor, and can enable that mode as part of your daily testing.

Related: These are the actual chances of getting pregnant each month

Then, you get your cervical fluid reading immediately sent and plotted onto kegg’s fertility app and chart.

Over the course of a few cycles, your results will become even more accurate and personalized.

At $259, the device is definitely a long-term investment in understanding your fertility. That said, considering the average woman has 450 periods during her lifetime, those who love fertility science will consider it a worthy investment. Plus, if you do some research, you’ll learn that kegg is one of many HSA approved baby items you can add to your cart and not feel the dent in your bank account.

If you’re trying to get pregnant, the kegg can be useful in pinpointing exactly what’s going on inside your uterus and cervix, providing an extra piece of information during what can be a mysterious and frustrating process. You can use kegg alone as you’re trying to get pregnant, or you can add in other complementing devices like ovulation predictor tests and taking your basal temperature orally. It’s small, portable and discrete.

If you’re squeamish about inserting a device into your vagina, or prefer to not know about your mucus, the kegg likely isn’t for you.

But if you’re open to inserting kegg vaginally for an up-close and personal look into one of the most critical factors impacting your fertility—your cervical mucus—check the kegg out.

$259.00

The kegg 2-in-1 Fertility Tracker

Each purchase comes a free Proov Test ($30 value) – a tool that tracks PdG – a progesterone metabolite – to confirm ovulation, providing accurate results in just 5 minutes. It’s also FSA and HSA eligible!

Shop

A version of this article was published October 22, 2021. It has been updated.

Fast-forward a few years to when I created a baby registry before the birth of my first child—and I found the experience to have a much steeper learning curve. Unlike those sheets, it felt like a bad swaddle or bassinet selection would be catastrophic. Unsure of what to expect from motherhood or my baby, I leaned heavily on advice from friends who already ventured into parenthood. (Starting with their reminders to take deep breaths!)

Now a mom of three little ones under the age of four, I’m happy to be in a position to pass along some wisdom (and products to go along with it) to help other mamas-to-be crack the code of what to put on a baby registry.

Go shopping with a veteran parent

My husband and I barely knew the difference between a bouncer and a swing as first-time parents, let alone what specific features we would want. So when a mom friend recommended we head to Target to build my registry together—because she found them to carry the trendy brands she loved AND make registering a breeze during her pregnancy—I leaped at the chance.

By walking through the aisles together and actually getting to see the products, I was much more confident in my registry selections. Thanks to that quick, in-store tutorial from my friend, I understood exactly how to match a perfect infant car seat with a base and stroller—which is something I would have been clueless about on my own. (Another great option is signing up with a service like Babylist, so you can add products from any store—even Etsy!)

$399.99

1. Chicco Bravo Trio travel system

It’s easy to plunk down some serious cash on the essentials—but you don’t necessarily have to. Chicco’s best-selling travel system, the Bravo Trio (which includes the #1-rated Chicco KeyFit 30 infant car seat) has all the features you need, like a smart fold close, easy-to-install base and UPF protection, at a really reasonable price.

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Include items at a variety of price points

When it comes down to it, a registry is really a wish list. So, while I had a personal budget for a stroller if it had to come out of my own pocket, this was an opportunity for me to ask for the stroller of my dreams. And, wouldn’t you know it? A few family members went in on it together, which made a bigger price tag much more manageable.

At the same time, it’s nice to include some of the smaller ticket items that are absolutely essential. I can’t even begin to tell you how grateful I was to skip buying my own diapers for those first few weeks. (With super cute patterns, these are also surprisingly fun to give, too!)

$679

1. Joolz Hub+ stroller

When it comes to dream strollers, this one is a worthy consideration. Slim and agile without compromising your little one’s comfort, the Joolz Hub+ stroller was designed with city living in mind. It features a one-hand steering function so you can maneuver through everything from narrow bodega aisles to busy streets and folds compact for easy storage. Added features you’ll love include an easy-to-use 5-point buckle, rotatable bumper bar and oversized shopping basket for those errands.

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$27.99

4. Babyganics essentials gift set

Baby care products are another great low price point inclusion. This gift set from tried-and-true favorites, Babyganics, includes all the (organic!) essentials for keeping your little one fresh and clean.

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$34.95

5. Aden + Anais Muslin Swaddle Blanket Set

What does a new mama want most of all? Sleep. Sure, babies sleep a lot throughout the night and day, but they’re light sleepers, which often results in interrupted sleep for both you and baby. So what’s an under-slept mama to do? Swaddle. These super-soft muslin swaddles are breathable and cozy and last well beyond the swaddling days.

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Think about the gifts you would like to give

The first time I bought a mom-to-be a gift after my own child was born, I knew immediately what to look for on her registry: a diaper bag backpack, which I had come to have very strong opinions about after battling falling straps with my first diaper bag. This allowed me to feel like I had a personal touch in my gift, even if I brought one pre-selected by her.

I also appreciate it when my friends clearly incorporate their style into their registry choices, like with adorable baby outfits or nursery decor—and there’s no sweeter “thank you” than a picture from a friend showing your gift in use.

$109

1. Petunia Pickle Bottom diaper bag backpack

This super-stylish diaper bag from perennial favorite Petunia Pickle Bottom keeps everything (and we mean EVERYTHING) organized and easy-to-access whether you’re just heading out for a day of errands or a long-distance road trip adventure. And if you really want to up your game, PPB’s inter-mix kits provide separate structured organizers that fit perfectly.

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$28

2. Tea Collection Outfit

With their gorgeous prints and top-notch quality, Tea Collection clothes are a go-to for gifting and for our own babies. They hold up wash after wash and make every single moment feel particularly photographable. Prices start at $28.

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$29.99

3. Wooden tile letterboard

This one pulls double duty as fab wall decor and insta-worthy photo prop.

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Ask for things to grow with your child

Even though it’s called a baby registry, there’s no need to limit yourself to gifts to use before their first birthday. (To this day, I still have people who attended my baby shower to thank for the convertible bed that my oldest child sleeps in!) Knowing that I would have included more options with long lifespans into my registry—namely, a baby carrier that can be used during the newborn months, baby months and well into the toddler years. A well-designed baby carrier would have saved my back from serious pain because it would have allowed me to comfortably and ergonomically carry my toddler as she made her way into the 25lb+ club.

One brand that’s designed to grow with your baby and accommodates 7-45 pounds (up to about four years old) and offers both inward and forward-facing positions is Ergobaby. With several different design and style options, you can easily find one that caters to your parenting needs. Like the Omni 360, an all-in-one carrier that grows with baby from the newborn stages into the toddler years, or a newborn-specific carrier, like the Embrace. The best part? All ergonomic designs are supportive and comfortable for both baby and parent, offering extra lumbar support with breathable, lightweight mesh styles. Everyone (even grandparents!) can get a kick out of babywearing, which is a nice and welcomed break for parents. Having one of these on my registry would have certainly made those first few years so much easier.

$179

1. Ergobaby Omni 360 cool air mesh baby carrier

Carry them inward, outward, front or back with the Omni 360. It’s also constructed of lightweight and breathable mesh to keep you both cool, even in warmer temps.

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Exposure to environmental toxins such as per- and polyfluoroalkyl substances (PFAS) has been suggested as a major contributing cause.

Recent research has shown that everyday toxins in the environment could be greatly impacting male fertility by reducing sperm quantity and quality, sending testosterone levels plummeting and having drastic effects on men’s sex drive. Add to that, another possible cause for alarm: The same environmental toxins also could be disrupting the reproductive development of baby boys in the womb, resulting in smaller penises and testicles.

In a 2017 meta-analysis of 185 studies, Dr. Shanna Swan, a reproductive epidemiologist at Mount Sinai, and a team of researchers discovered a 50% decrease in male fertility rates from 1973-2010. They found that among nearly 43,000 men in North America, Europe, New Zealand and Australia, sperm counts decreased from 99 million sperm per milliliter of semen in 1973 to 47 million per milliliter in 2011.

The researchers estimate, on average, a man today is producing half the sperm as did his grandfather nearly 40 years ago.

Is there a link between plastics and male infertility?

So, what’s changed since the 1970s that could account for this drastic decline in sperm production? Global plastics production has increased over 900%, and with it, our exposure to the chemicals used to make them.

Plastics contain chemicals that are toxic to humans. Called per- and polyfluoroalkyl substances (PFAS), these toxins are phthalates, BPA (bisphenol A) and other bisphenols. These chemicals are added to plastics during manufacturing to make them harder or softer, transparent, and durable. PFAS are literally everywhere and due to their strong chemical bonds, never fully break down, remaining in the environment and accumulating in people for decades. Found in an estimated 99% of all Americans, PFAS enter your body through what you eat, drink, touch and breathe.

There are many different toxins in our environment, but PFAS could be directly linked to male infertility.

PFAS are endocrine disruptors (EDCs) that can interfere with male reproductive function. When absorbed in the body, EDCs can decrease or increase normal hormone levels, mimic the body’s natural hormones, or alter the natural production of hormones, resulting in lower sperm count and motility, lower amount and quality of semen, and potential adverse effects upon boy babies in the womb who need adequate testosterone levels for their development.

Importantly, the impact of EDCs is cumulative. And because PFAS have the potential to change the way genes are expressed, their impact on EDCs can be inherited. This means that it is possible for a father to pass along his low sperm count to a son, whose sperm count could drop even lower after being exposed to endocrine disruptors.

How to reduce PFAS exposure

While the Environmental Protection Agency (EPA) continues to expend extensive efforts to assess the potential impacts of PFAS on health and the environment, avoiding them whenever possible can only help to protect men and their fertility. Many products marketed to men contain PFAS—and they can exist everywhere from food to water bottles to store receipts. But you can begin to protect your partners and sons right now by reducing their exposure to limit the effect of the toxins in their surroundings. At first, the lists below may seem daunting, but making even one small change can have an impact.

How to reduce PFAS exposure in your home

• Test your water and install a filtration system on the main water supply to your home to remove potential toxins that have entered groundwater.
• Prevent dust buildup in your home that may contain traces of toxins.
• Avoid using adhesives, lubricants, paints, varnishes and paint strippers, car cleaning products, pesticides, spot removers and rug cleaning fluids, which can all emit highly toxic chemicals.
• Skip the air fresheners and heavily perfumed products, and avoid smoke, strong chemicals, plastic smells and fumes when noticed, and air out your home often to reduce the amount of inhalable chemical particles.
• Use ‘green chemicals’ in your garden which are made of non-toxic agents to reduce pests and weeds.
• Go green in your home as well and choose products that use alternative non-toxic agents to do the job. Household products like detergents, hand sanitizers, cleaning agents, and carpet cleaners, or strong chemicals like glues, paints, and varnishes, have numerous toxic chemicals in them.

How to limit PFAS exposure from food

• Grow more of your own produce or aim to buy organic and locally grown fruit, vegetables, dairy products and meats when possible to reduce your intake of pesticides, fungicides and herbicides.
• If you don’t have access to organic produce, always wash it before eating to eliminate residual toxins.
• When possible, reduce your intake of processed, canned and pre-packaged foods to lower your exposure to compounds such as BPA, phthalates and plasticizers that often coat the inside of cans and those absorbed from plastic wrapping.
• Eat less oily fish (salmon, tuna, sardines) and fatty meats to reduce your consumption of pesticides, heavy metals and fat-soluble chemicals that can accumulate in your tissues and organs.

How to reduce PFAS exposure in food storage

• Limit the potential for plastics leaching into your food by avoiding those with the number “3” within the arrows and the letters “V” or “PVC” below the arrows—look for numbers 1, 2, 4 and 5 instead, as these are generally more stable.
• Drink from glass, stainless steel or hard plastic bottles—not soft plastic bottles—to avoid BPA, phthalates and other plasticizers used to make plastics in bottles clear and flexible.
• Store food in glass containers and heat with a paper towel on top to avoid phthalates, BPAs and dioxins that can easily be absorbed when heating food in plastic, especially in fatty foods.
• Avoid PTFE-based nonstick pans (like Teflon) and kitchen utensils, and opt for stainless steel or cast iron instead.

How to reduce PFAS exposure when shopping

• Always ask for sales receipts to be emailed or texted to reduce skin exposure to receipts’ shiny BPA coating.
• Choose paraben-free shaving cream, shampoos, body washes without “PTFE” or “Fluoro” ingredients.
• Be wary of products advertised as BPA-free—they often have replacement chemicals that can be just as harmful.
• Do your research, especially when buying outdoor gear, and choose clothing that isn’t labeled stain- or water- repellant.

Avoiding PFAS is good for both the papa and the mama

Limiting exposure to toxins before, during and after pregnancy can help mitigate their effects on baby boys before they are born. But mamas who are breastfeeding might worry if their breast milk contains toxins: There’s no avoiding the fact that it does. However, researchers from Ohio State and Johns Hopkins University have shown that the toxic load in breast milk is far smaller than that in the air most people breathe inside their homes.

Additionally, the CDC and many other public health experts say that despite breast milk’s vulnerability to chemical contamination, the benefits of breastfeeding—from nutrition, important enzymes and antibodies it supplies, to the mama and baby bonding it provides—far outweigh the risks.

Here’s the good news

Men can take comfort in knowing that the WHO considers a healthy sperm count range to be between 15 and 250 million sperm per milliliter and finds anything above 40 million to be of minimal benefit to fertility.

And even though environmental toxins may be everywhere, there is evidence that once a pollutant is no longer in use, or once its use is heavily restricted, the human body burden of that pollutant declines.

Additionally, studies suggest that PFAS can be eliminated from your body through sweat. And eating antioxidants like foods rich in vitamin E and selenium can reverse reduction in sperm count and improve sperm quality.

It’s easy to find information on helping women decrease their exposure to toxins in their food, makeup, and personal care—especially when trying to conceive or once pregnant. But it is just as important to educate men on their significance as well. Knowing where PFAS lurk is half the battle. Knowing ways to limit exposure is the other. Once you train your mind, finding and avoiding toxins becomes second nature.

Correction, September 13, 2021: An earlier version of this post did not account for the WHO’s perspective on healthy sperm count. It has been updated.

Sources:

Agarwal A, Mulgund A, Hamada A, Chyatte MR. A unique view on male infertility around the globe. Reprod Biol Endocrinol. 2015;13:37. doi:10.1186/s12958-015-0032-1

Awuchi CG. Impacts of plastic pollution on the sustainability of seafood value chain and human health. International Journal of Advanced Academic Research. 2019;5(11):46-138.

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First things first, there’s no one-size-fits-all answer. Choosing a sperm donor is important, yes. But having a child is the goal, and finding the donor is just one of the steps to getting there.

Time, thought and intention should all go into finding a donor because it’s a part of how we grow our families—but don’t get too attached to one way of doing this. When you’re running around after your future 2-year-old trying to get them to put on their pants, you won’t be thinking about where you got their genetic material.

Known donors vs. anonymous donors

Known donors are people within your community—friends, or your partner’s relative, someone who is willing to donate their sperm so that you can create a family. An anonymous donor is someone who has donated to a sperm bank, and the bank in turn takes care of the logistics and sends you the sperm before your insemination.

But there are pros and cons for choosing each.

Known donors

Generally, but not always, known donors agree to have some kind of relationship with your future child. Know that these relationships vary tremendously and are customizable depending on what all parties involved want.

Many people want a known donor because they want their kid to have a relationship with the person that gave them some of their genetic material. It can be wonderful to have someone to call when a child asks, “how did you make me?” Also, fresh sperm from a known donor has a higher sperm count/motility rating which can increase your chances of conception.

On the flip side, having a known donor is sometimes more complicated. The legal process of second-parent adoption—the process of the non-gestational or a transgender parent gaining parental rights—is more layered in some states when the donor’s parenting rights must also be severed (we always recommend consulting a lawyer familiar with your state’s laws before beginning a queer family or single-parent family formation).

Also, since it’s an intimate relationship, occasionally these dynamics can get complicated. There are stories of known donors changing their minds after the child is born and vying for custody, which is a very scary prospect, especially for queer parents in this homophobic world. However, many of these concerns can be mitigated by signing a donor contract and completing a second-parent adoption after the child is born.

Anonymous donors

Some parents prefer the anonymity and simplicity of not knowing their sperm donor personally. Sperm banks do the leg work of sexually transmitted infection (STI) testing, sperm counts, legal separation and genetic testing, which makes second-parent adoption proceedings simpler. When people donate sperm to a sperm bank, they have the option to make an open or closed donation. An open donation means potential future children may contact their donor after they turn 18.

Unfortunately, sperm is wildly expensive. One vial of sperm costs about $900 per vial. Frozen sperm has lower conception rates than fresh sperm because it does not live as long. To maximize your chances of conceiving a baby, most people using frozen sperm will use intrauterine inseminations (IUI) with a midwife or doctor to conceive, which is an additional expense. People with no fertility issues generally average four to six IUI attempts before getting pregnant, so the costs can add up.

There’s no right answer in this known vs anonymous donor debate. We recommend creating a list of your priorities in choosing a donor. Is affordability the most important factor? Do you want your child to have a relationship with their donor? Do you like the anonymity and simplicity of using someone you’ve never met? Take some time with these questions and, if you have a partner, discuss them together before moving forward. We made these pros and cons charts for each choice for you to use as reference.

Pros and cons of using a known donor

Pros and cons of using an anonymous donor

Personal preferences in choosing a sperm donor

Here is where the decision gets more personal. People choose their sperm donors for all sorts of reasons: Some want donors with whom they or their partner share an ethnic or cultural background. For others, they care that they graduated from a top-tier university or are an athlete.

We encourage people to choose two, maybe three qualities that are the most important to you—and don’t worry too much about the rest. Choosing a donor can sometimes contain echoes of eugenics, which we recommend steering clear of as much as possible.

A note about race and racism: In the U.S., it is way easier to find sperm from white donors than it is to find sperm from donors of other ethnicities. This is due to many reasons, one being that sperm banks are typically located in mostly white areas, and they use the same marketing strategies to recruit Black donors and other donors of color that they use to recruit white donors. There is also a long history of U.S. medical institutions experimenting on Black people’s bodies, which leaves many Black communities feeling mistrustful of modern Western medical institutions.

For many clients of color, finding a sperm donor with the same ancestry or ethnic background as themselves or their partner is an extra hurdle in addition to all of the emotional and financial costs of choosing a donor. We know many folks who have tried to find known donors within their own communities as a response. As with everything, racism plays a role in folks’ conception options.

Here is another list of qualities many of our clients look for in a potential donor. Be sure to write your own list of what’s most vital to you personally. After writing as many qualities as you can think of, we recommend circling two or three that are the most important to you and go from there.

Ideal donor qualities:

• Kindness
• Looks/attractiveness
• Shared interests
• Race/Ethnicity
• High sperm count
• Health history
• Family genetic history
• IQ levels
• Location

Phew, that’s a lot about sperm! To wrap up, we want to reiterate that the sperm you choose isn’t necessarily the most important thing in making a human. Babies subconsciously model their facial features and mannerisms after the people that raise them… so don’t stress the genes too much. And, if you try with one donor a bunch of times without a successful pregnancy, it’s OK to change sperm donors partway through. That’s one of the benefits of getting to choose your sperm donor—you can always change your mind.

One quick Google search and you are bombarded with information overload. There is just so much noise out there: Which vitamins should I take? Should I do a fertility cleanse? What is the best ovulation strip?

Related: How to make a baby: The quick & dirty guide to getting pregnant

It can be overwhelming—until now.

Enter: Natalist, the company that wants to help you get pregnant, without the stress.

Natalist was founded by a team of moms, doctors and scientists with a mission of supporting your conception journey “with products and resources inspired by beauty and backed by science.”

Their products are meant to make the process of trying to conceive a little easier, a bit more delightful, and completely judgment-free (which we can totally get behind).

Here’s what Natalist offers:

Natalist Get Pregnant Bundle

Natalist

• $81

Get Pregnant Bundle

The Get Pregnant Bundle includes everything you need to jump-start your conception journey. Each bundle comes with one month’s worth of products, including:

• 1 box of Ovulation Tests (10 tests)
• 1 box of Pregnancy Tests (4 tests)
• Prenatal Daily Packets (1 month supply)
• Conception 101 Book
• Parent Plans Heterosexual Edition

SHOP

Here’s why Natalist’s Get Pregnant bundle is useful when trying to get pregnant:

Ovulation tests: Timing intercourse or insemination is one of the most important aspects of trying to get pregnant—you want the sperm alive when the egg is released.

Check out our in-depth refresher on the menstrual cycle and ovulation.

Pregnancy test: Because, well, you’ll need to see if all your hard work resulted in getting pregnant!

Prenatal multivitamin: Prenatal vitamins are recommended by healthcare professionals to help ensure that you are getting the nutrients you need to stay healthy and to support the growth of a healthy pregnancy. Arguably, the most important vitamin to be aware of is folic acid to help prevent spinal cord problems in a developing fetus. The recommended dose is 400-600 mg daily, and it works best when started several months prior to conception.

Related: Everything you need to know about getting pregnant

As always, it’s important to check in with your provider before starting any new supplements and vitamins. It’s also a great idea to have a pre-conception health visit to make sure you are as healthy as possible before getting pregnant. If you are under 35 years old and have been trying to conceive for 12 months without getting pregnant, seek medical guidance. If you’re 35 or older, seek help after six months.

And then, to the extent that you can have fun. We are so excited for you on this journey, and will be with you every step of the way!

A version of this story was published June 9, 2020. It has been updated.

For vitamin novices, though, talk about a steep learning curve when you study the label on most prenatals. When she was expecting her first child, Ritual Essential Prenatal founder, Katerina Schneider, was struck by the realization that many of the unnecessary and questionable chemicals and additives she was trying to remove from her home were ingredients in the vitamins she was supposed to take.

Determined to find a better way for herself, her children and others, Schneider founded Ritual on the core belief that better ingredients make for better vitamins. After starting the company with their Essential for Women multivitamin, the team developed Ritual Essential Prenatal to further fulfill Schneider’s mission to support women through every life stage.

Related: I’m a nutritionist: Here are my 5 favorite prenatal vitamins

And the name truly says it all: Each Ritual Essential Prenatal capsule contains nutrients expectant mamas and their babies need in the forms that work best in the body.

From the non-GMO, vegan-friendly nutrient forms to the new convenient format that’s essenced with a lemon peel extract for a more enjoyable experience—here are four reasons how Ritual is reshaping prenatal vitamins.

1. Ritual rethinks traditional prenatal ingredients

Vitamins and minerals are good, so more vitamins and minerals must be better, right? Not so. An increasing number of studies indicate there is a “toxic consumption” threshold when it comes to some nutrients, including those often found in prenatals, such as folic acid, the synthetic version of folate that’s often used in supplements.

By focusing on what expectant moms and developing babies really need—and are often otherwise missing from dietary consumption—the team at Ritual found the ingredient list should be significantly shorter than that on the back of other prenatal labels.

While most prenatals require women to take 5-7 large, often nauseating pills to satisfy all their nutrient needs, Essential Prenatal’s two, small, once-daily capsules combine oily and dry ingredients all in one offering a more pleasant experience. It’s one of the first prenatals of its kind to combine DHA Omega-3 with Choline, (along with the other essential nutrients you need), all in delayed-release capsules.

2. Get started with prenatal vitamins earlier than you think

The fact that you can feel good about taking Ritual’s Essential Prenatal was no accident, either. By making it their mission to create a multivitamin that is tailored specifically for women, they hope women who have pregnancy on the horizon can be educated on the importance of prenatals and make it part of their daily routine before even becoming expectant mamas:

Because key fetal and neural tube development takes place before many women even know they are pregnant in the first 28 days of pregnancy, and because about 45% of pregnancies in the US are unplanned, you’ll want to start taking a prenatal sooner than you might’ve thought. Ritual’s survey of available research shows taking a prenatal vitamin at least three months before conception could occur is ideal. If you’re even open to pregnancy (aka: you’re doing the thing and off birth control), Ritual’s prenatal is for you.

Ritual’s survey of available research shows taking a prenatal vitamin at least three months before conception could occur is ideal. If you’re even open to pregnancy (aka: you’re doing the thing and off birth control), Ritual’s prenatal is for you.

3. Create space for better quality: Ritual vitamins don’t skimp on quality

The market offers very few clean prenatals with no unwanted excipients—in other words, with nothing artificial or controversial, free of GMOs, and organic whenever possible. Essential Prenatal contains critical nutrients for mom and baby in clean and absorbable forms.

Ritual’s in-house scientific team goes to great lengths to find the very best ingredients for each of their vitamins , and, as a result, you can trace exactly where each item on the label originated. (For example, next time you’re in Ogden, Utah, stop in to say ‘hi’ to the iron supplier!)

There’s absolutely no skimping on the quality, either. In fact, each $39 bottle of the Essential Prenatal includes $250+ worth of nutrients.

4. Ritual makes vitamins that work for everyone

We all purchase vitamins under the impression they are actually benefiting us. The problem is, this isn’t always the case: Research shows approximately 40% of women are unable to properly process folic acid —a key ingredient in prenatals that is linked to supporting neural tube development—and therefore unable to send the benefits along to their baby. By instead using MTHF folate (a methylated folate), Ritual’s prenatal extends the benefits to every mama.*

Ritual added every ingredient thoughtfully, which makes them one of the first to combine omega-3 DHA with choline in the time-release capsule to support baby’s brain development. By finding better alternatives—like the first vegan-certified vitamin D3, gentle iron, and lemon-essenced no-nausea design capsules tolerable for most women—they are making it easier not just to stomach the vitamins, but to actually feel good about taking them.I

If you’re open to pregnancy, trying to get pregnant or are currently pregnant—learn more here and get started on your new Ritual with a simple delivery.

This article was sponsored by Ritual. Thank you for supporting the brands that support Motherly and mamas.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

A version of this article was originally posted November 10, 2018. It has been updated.