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 beyond. But here’s the truth: it takes two to conceive, and male reproductive health plays an equally important role in family planning.

Why Sperm Health Matters

Healthy sperm contributes to:

• Successful fertilisation of the egg
• Supporting healthy reproductive outcomes

• Overall preconception wellbeing

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 health, motility, and overall quality.

Factors That Influence Male Reproductive Health

Sperm health can be influenced by:

• Age
• Diet and nutrition
• Body weight
• Smoking and recreational drug use
• Heat exposure (hot tubs, saunas, tight underwear)
• Environmental factors such as chemicals, radiation, or prolonged device exposure
• General lifestyle factors including exercise, sleep, and stress

12 Ways to Support Sperm Health Naturally

1. Get a health check: A doctor can help review general health and provide guidance on optimising reproductive wellbeing.
2. Minimise alcohol intake: Excessive alcohol may affect hormone balance and reproductive health.
3. Avoid smoking and recreational drugs: Both can negatively impact overall wellbeing and reproductive function.
4. Maintain a healthy weight: Balanced nutrition and exercise can support healthy testosterone levels and sperm production.
5. Exercise regularly: Moderate physical activity supports circulation, hormone balance, and reproductive health.
6. Eat a nutrient-dense, whole-food diet: Include plenty of fresh produce, lean proteins, healthy fats, and antioxidant-rich foods.
7. Reduce chemical exposure: Choose natural deodorants, skincare, and cleaning products to limit exposure to environmental disruptors.
8. Protect against heat and devices: Avoid prolonged heat exposure to the testes and limit direct device contact (e.g. laptops on the lap, phones in pockets).
9. Consider supportive herbs and nutrients: Some ingredients such as Ashwagandha, zinc, and vitamin D are traditionally used in men’s health to support general vitality and reproductive function. Always check with a healthcare professional before starting new supplements.
10. Get enough vitamin D: Sunlight exposure and/or supplementation (if needed) may assist with overall health and reproductive wellbeing.
11. Boost zinc intake: Zinc supports healthy sperm production and general male reproductive health.

12. Explore targeted male supplements: Nutrients such as Coenzyme Q10, Myo-Inositol, L-Arginine, and L-Carnitine are being studied for their roles in sperm health and motility. Supplements should always be taken under guidance of a health professional.

The Bottom Line

Male reproductive health is an important part of the preconception journey. Simple changes to diet, lifestyle, and supplement routines in the three months before trying to conceive may help support sperm health, motility, and overall wellbeing.