12 Ways to Improve Sperm Health for Fertility & Conception

When it comes to fertility, most conversations focus on women’s health - from preconception to pregnancy and postpartum recovery. But here’s the truth: it takes two to conceive, and male reproductive health plays an equally important role in conception, pregnancy success, and your baby’s early development.

Did you know that almost half of all infertility cases are due to male factor infertility? That’s right - it’s not always the woman.

Why Sperm Health Matters

Healthy sperm is essential for:

• Fertilisation of the egg
• Healthy fetal growth and development
• Reducing the risk of miscarriage and certain genetic conditions

It takes about 3 months for men to produce or regenerate new sperm. That means the lifestyle and nutrition choices made in the 90 days before conception can have a direct impact on sperm quality, motility, and count.

Factors That Affect Male Fertility

The quality and health of sperm can be influenced by:

• Age
• Diet and nutrition
• Being overweight
• Smoking and recreational drug use
• Heat exposure to the testes (hot tubs, saunas, tight underwear)
• Sexually transmitted infections
• Injury or trauma
• Anabolic steroid use
• Radiation and EMF exposure from devices (e.g. laptops on the lap, phones in pockets)

12 Ways to Improve Sperm Health Naturally

1. Get a fertility health check: Ask your doctor for a blood test to check hormone levels and correct any nutritional deficiencies that can affect sperm quality.

2. Minimise alcohol intake: Excessive drinking can lower testosterone levels, reduce sperm count, and impair motility.

3. Avoid smoking and recreational drugs: These can damage sperm DNA, lower sperm count, and reduce motility.

4. Maintain a healthy weight: Being overweight or obese can reduce testosterone and impair sperm production.

5. Exercise regularly: Moderate physical activity boosts circulation, improves hormone balance, and supports sperm production, but avoid excessive endurance training, which may have the opposite effect.

6. Eat a nutrient-dense, whole-food diet: Focus on organic produce, lean proteins, healthy fats, and antioxidant-rich foods. Avoid pesticides, preservatives, GMOs, artificial flavours, and highly processed foods.

7. Reduce exposure to endocrine disruptors: Choose natural deodorants, skincare, and cleaning products to reduce exposure to chemicals that may impact fertility.

8. Protect against heat and radiation: Keep laptops off your lap, avoid storing your phone in your front pocket, and steer clear of prolonged heat exposure to the testes.

9. Consider Ashwagandha: This adaptogenic herb has been shown to protect sperm from oxidative stress, balance hormones, and support testosterone levels.

10. Get enough vitamin D: Vitamin D plays a role in testosterone production and sperm motility. Sun exposure and supplementation (if needed) can help.

11. Boost zinc intake: Zinc is essential for sperm production, testosterone regulation, and overall reproductive health.

12. Explore targeted male fertility supplements: Nutrients like Coenzyme Q10, Myo-Inositol, L-Arginine and L-Carnitine can help improve sperm count, motility, and morphology. Always check with a healthcare professional before starting new supplements.

The Bottom Line

Fatherhood begins before conception. Making positive changes to diet, lifestyle, and supplement routines in the three months before trying to conceive can improve fertility outcomes, support your partner’s pregnancy, and positively influence your baby’s long-term health.