Epigenetics and Why it is so Important for Dads

Genetics is fascinating. You can inherit your grandmother’s eye color, your great aunt’s cowlick, and your father’s infectious laugh. Thanks to advances in research, we know that DNA isn’t just a fixed script passed from one generation to the next; it’s closer to a “choose your own adventure” story with stage directions. And here’s the twist: those directions can change based on lifestyle, stress, nutrition, and even how much sleep you’re getting.

This is the world of epigenetics, a field of science that’s teaching us that when it comes to planning for a baby, it’s more than just mom’s health that matters. We explain why dads need to prepare for conception just as much as moms do.

What is Epigenetics?

At a basic level, epigenetics seeks to explain how behaviors and environmental factors, like stress, smoking, or diet, can influence how your genes function without altering the DNA sequence itself. 

Believe it or not, these influences can turn certain genes on or off, like the difference between dimming a light or blasting it on full power.

One common example is changes to DNA methylation, a chemical process that affects gene expression. In some cases, stress or poor nutrition can alter the number of methyl groups (a chemical group consisting of one carbon atom bonded to three hydrogen atoms, a common building block in our bodies) present, actually causing an increase in DNA methylation, which could increase your risk of developing certain diseases.

These alterations can potentially be passed to future generations. 

How Dad Influences Baby’s Health

We often talk about maternal health before and during pregnancy, and rightly so. But emerging research shows that paternal health has a significant, and frequently overlooked, impact on fetal growth and development.

Data from a 2022 study suggests that there’s enough evidence to form a link between fathers with chronic health conditions (think obesity, diabetes, or hypertension) and a higher risk of pregnancy loss, even after accounting for the mother's health.

The study authors found that fetal outcomes aren't just about sperm count. It’s about sperm quality. And that quality can be influenced by your preconception lifestyle and health choices.

The Sperm Connection

So, how exactly does dad’s health get “written into” their future children's blueprint?The answer is in their sperm. 

According to research, environmental and lifestyle factors like stress, alcohol, smoking, and poor nutrition can leave molecular “tags” on sperm DNA, affecting how genes are expressed in the embryo. These tags can influence not only male fertility, but also how a child grows, develops, and even what diseases they may be more susceptible to later in life.

The choices you make today can impact your baby’s health tomorrow, so if you’re planning on trying to conceive in the near future, it’s a good idea to take stock of your health and wellness routines and ensure you’re taking steps towards optimizing your health.

Can Dad’s Health Influence the Placenta?

Here’s a mind-blowing fact: while moms carry the baby, there’s evidence that dads’ genes help build the placenta.

The placenta is an organ that develops during pregnancy, providing oxygen and vital nutrients and helping to protect the baby. Researchers at Cornell University found that in mammals, the paternal genes play a pivotal role in forming the placenta. Although the study was conducted on animals, it offers valuable insights into how specific factors, such as chronic inflammation and poor nutrition, can have a lasting impact on a child’s health.  

This adds yet another layer to the importance of sperm health and it's role in the paternal contribution to fetal development.

Dads Should Prep for Conception, Too

Maternal health is often the focus during the preconception window (roughly three months before conception), but with emerging research on epigenetics, we may need to reconsider. A growing body of evidence suggests that fathers should consider making lifestyle changes before attempting to conceive. The time before conception is critical for men to reduce exposure to harmful chemicals, improve metabolic health, and make positive behavioral and overall wellness changes. 

Consider that the sperm your body produces today was developing 70-90 days ago, which means three months of health can have a significant impact on fetal health and development. How can dads adequately prepare for conception?

Nutrition Matters

Yes, what you eat before pregnancy matters. A recent study investigated the relationship between deficiencies in key nutrients, such as folate, and an increased risk of long-term health issues. A balanced diet rich in key nutrients can support the production of healthy, high-quality sperm. 

Some key nutrients to look for that support sperm health:

• Antioxidants: These little chemical compounds support a wide range of biological processes. Vitamins A and C and Coenzyme Q10 (CoQ10) support sperm motility (how well sperm move) and function.
• Omega-3 Fatty Acids: Can be an excellent nutrient for overall sperm health
• Zinc: Helps reduce oxidative stress

Add in strawberries, salmon, leafy greens and tomatoes to increase your daily intake of the above nutrients. 

Can a Male Fertility Supplement Help?

If you struggle to get adequate nutrients from diet alone or have dietary restrictions, consider adding a high-quality men’s supplement to your daily wellness routine. Please ensure that you carefully examine the amounts of each nutrient, as excessive intake of specific nutrients can be harmful. Also, check with your healthcare provider before taking any new medication or supplement. Needed’s Men's Multivitamin was explicitly formulated with nutrients to support optimal sperm health.

Exercise is Critical

Regular physical activity does more than just keep your heart healthy; it’s critical for sperm health and count. Studies show that men who exercise consistently tend to have better sperm count, motility, and morphology (shape and structure). 

Physical activity supports sperm quality by regulating hormones, such as testosterone, improving circulation to the reproductive organs, and reducing oxidative stress. Whether it’s a daily walk, strength training, cycling, or swimming, incorporating movement into your routine can set the stage for healthier sperm and a stronger foundation for conception.

Quit Smoking and Reduce Alcohol Intake

Excess alcohol and smoking can do more than just damage your liver or lungs; they can also hurt your fertility. 

• Smoking introduces toxins that can cause DNA fragmentation in sperm, impair sperm function, and reduce overall sperm count.
• Similarly, excessive alcohol consumption can disrupt hormone levels and damage the cells responsible for sperm production. Even moderate drinking has been linked to lower semen volume and concentration.
• THC, the primary ingredient in weed, inhibits sperm development, disrupts hormones and decreases libido.

Tips on Preparing for Fatherhood

Even if you haven’t necessarily been paying close attention to your health, the good news is you can take some proactive steps today to improve your health and support a healthy pregnancy:

• Eat a Fertility-Healthy Diet: Prioritize whole foods rich in antioxidants, healthy fats, and nutrients like folate, zinc, and vitamin C.
• Get Active: Regular exercise not only improves cardiovascular health but also enhances sperm quality.
• Quit Smoking & Reduce Alcohol Consumption: Both can harm sperm DNA and reduce fertility.
• Minimize Stress: Chronic stress is known to alter hormone levels and gene expression.
• Go to Bed: Sleep is when your body (and your sperm) recover and rebuild.

Conclusion

The emerging science of epigenetics is teaching us that men’s bodies carry more than just DNA, they carry stories of health, habits, and environment that can shape the next generation.

So, if you’re thinking of becoming a dad, or you’re a few years out, it’s worth taking a step back and assessing your health. That extra happy hour cocktail, late-night fries or skipped workouts may have a larger impact than you think.

Your future kids will thank you.