Nutrient	Why It Matters	Plant-Based Sources
Protein	Needed for sperm production	Lentils, chickpeas, tofu, tempeh, soy milk, quinoa, seitan
Zinc	Boosts sperm count and motility	Pumpkin seeds, chickpeas, cashews, fortified cereals
Folate	Helps healthy DNA in sperm	Spinach, lentils, black beans, broccoli, avocado
Omega-3 (ALA)	Supports sperm membrane health	Flaxseeds, chia seeds, walnuts, hemp seeds
Vitamin B12	Crucial for DNA & energy	Fortified plant milks, nutritional yeast, B12 supplement
Vitamin D	Supports testosterone	Sunlight, fortified plant milk, mushrooms (UV-exposed), D3 supplement (vegan source)
Antioxidants (C, E, A)	Protect sperm from damage	Berries, citrus fruits, carrots, almonds, sunflower seeds

Week	Focus	Actions
1–2	Detox & nutrient load	Hydrate well, start flax/chia daily, avoid processed food
3–4	Support testosterone	Add weight-bearing exercise (bodyweight, yoga, walking)
5–8	Build sperm volume & motility	Stick to routine, maintain 2–3 days between ejaculations
9–12	Peak sperm health	Retest or monitor signs like libido, energy, mood, volume