How to support sperm health before trying for a baby

How to support sperm health before trying for a baby

The role of fertility and preconception health in men is often overlooked and yet it is key when trying to get pregnant so what can you do to support yours naturally?

Sperm health is probably not a topic many of us, if any, even think about - let alone talk about. But maybe that conversation should start. For whilst most couples become pregnant within a year of trying (and often much sooner),1 one in seven in the UK has difficulty conceiving and, although it is not a fact that is commonly bandied about, around half of all infertility cases may be due to a problem affecting the male partner.2 

Male infertility can be complex and may be linked to illness or sexual function, but it can also be a problem of semen quality and quantity. Research also shows that the average man’s sperm count has dropped steadily over the last 40 years.3  Nobody knows exactly why– some people theorise it is down to new technology and the direct transfer of heat from laptops and mobile phones that negatively affects sperm development and maturation.4  Others suggest that obesity and increasingly sedentary lives are the cause. But what is not in doubt is that sperm health plays a critical role in male fertility and while it is possible to become pregnant with low quality sperm, the chances of conceiving, and having a healthy baby are higher when semen is robust and healthy. Sperm health can be influenced by a range of things including your age, genes, weight and lifestyle and trying to get yourself into peak, more fertile shape in the three months or more before trying to conceive should help.

Why healthy sperm matters in conception

Healthy sperm are necessary to reach and fertilise an egg and support embryo development. Poor sperm quality can:

affect how long it takes to conceivepotentially increase the risk of miscarriagereduce the success of assisted fertility treatments such as IVF

What constitutes ‘healthy’ sperm?

Having strong, healthy sperm depends largely on the quantity or sperm count; motility (or movement); shape and structure (morphology) and DNA integrity. Healthy sperm need to grow to a decent size and shape and be able to ‘swim’ well in order to get to, and fertilise, an egg. Based on the World Health Organization (WHO)5   criteria a healthy sperm sample involves:

Quantity or count. The semen in a single ejaculation typically contains around 15-200 million sperm per millilitre. However, any lower than 15 million is considered to be a low sperm count (known medically as oligospermia) and reduces the chances of conceiving as there are fewer sperm available to fertilise an egg.

Motility. To reach and fertilise an egg, sperm must be able to travel efficiently through the cervix, uterus and fallopian tubes. For normal motility at least 40% of the sperm should be  moving and at least 32% should be moving in a forward direction in order to help achieve pregnancy. It is possible to get pregnant with lower levels but it is not as common

Morphology. Most of us have seen ‘tadpole’ like images of sperm with typically oval heads and long tails, which help the sperm to ‘swim’ and move more efficiently. At least 4% of sperm in a typical ejaculate sample should have a normal shape and without healthy morphology, conception becomes difficult. Research suggests that higher percentages of abnormal sperm morphology are also associated with an increased risk of miscarriage.6

DNA integrity. Sperm DNA integrity is crucial for transmitting genetic information to the embryo accurately. Impaired sperm DNA, or DNA fragmentation (the breakdown or damage of genetic material within the sperm cell) can lead to genetic abnormalities of the embryo. This is believed to be due, in many instances, to oxidative stress (an imbalance between rogue molecules known as free radicals and antioxidants in the body). Many studies show a link between sperm DNA damage and fertility issues including lower rates of natural conception, higher rates of miscarriage, impaired quality of the embryo and the reduced success of assisted reproductive technologies such as IVF.

Lifestyle habits that can negatively affect sperm health

Smoking has been linked to lower sperm count and motility so try to give up if you are a smoker and/or reduce the time you spend around others who do. Studies also show that vaping with e-cigarettes can lead to reduced sperm count.7

Excess alcohol can not only affect your ability to get and maintain an erection but can also affect semen volume and morphology. Studies show occasional drinking does not seem to have any adverse effect on sperm health8  but daily alcohol in large qualities does.9  In the interests of developing healthier sperm, try to limit your intake to the government recommended guidelines of no more than 14 units a week, or ideally lay off the booze completely in the three months before trying to conceive.

Recreational drugs – using cannabis, cocaine, anabolic steroids have all been linked to impaired quantity, quality, movement and shape of sperm.10

Heat exposure - some research suggests that if your testicles get too warm (known as scrotal hyperthermia), from say, a laptop resting on your lap, carrying your mobile in your pocket or wearing tight underwear this could possibly lower production of sperm in the testicles.11,12    The evidence is not conclusive but if you are trying to conceive it is suggested you use a laptop on a desk, avoid carrying your mobile in the front pockets of your trousers and choose looser boxer shorts over tighter briefs.

Sleep deprivation – There is limited evidence, but some studies suggest that lack of sleep and poor quality sleep may be associated with reduced sperm concentration, sperm count and the amount of morphologically normal sperm.13

Being sedentary and/or overweight – being overweight (or underweight) can reduce your chances of conceiving.14  Losing weight if you need to and or increasing how much exercise you do is likely to be beneficial for both your health generally and your reproductive health.

Some foods. A recent study has found eating ultra-processed foods can negatively affect impact sperm health by decreasing levels of testosterone and follicle-stimulating hormones, both of which are critical for sperm production.15  Foods to avoid, or limit, include processed meat (bacon, sausages, salami, pepperoni etc); anything deep-fried; much fast food; many ready- meals; sugary drinks; sweets and cakes.

Natural ways to support sperm health

A variety of factors can potentially boost sperm health including:

Diet. A healthy balanced antioxidant-rich diet that includes a diverse range of vegetables and fruits, wholegrains, protein and healthy fats will improve health generally. Nutrients which are particularly key to supporting healthy sperm production include:
  • Selenium – found in Brazil nuts, eggs, fish, meat and bananas, selenium acts as an antioxidant to protect against oxidative damage16  and helps contribute to normal spermatogenesis and maintain healthy sperm motility and morphology. Research suggests that selenium may benefit the structural integrity of sperm including protecting DNA.17  
  • Zinc – this is a mineral found in seafood and shellfish (particularly oysters); beef; pulses; nuts, particularly walnuts and seeds such as pumpkin seeds which is crucial for sperm formation and testosterone levels. Getting enough zinc has been linked to improvements in sperm volume, motility and morphology.18 
  • Vitamin E –  an antioxidant nutrient found in foods such as avocado, nuts, seeds, mango, peppers, kale and broccoli that supports healthy sperm by acting as a powerful antioxidant, helping to protect sperm from oxidative stress and improving overall sperm health. This protective ability can help improve sperm count, motility and reduce DNA fragmentation.19   Research also shows that men who supplement with vitamin E have a higher success rate when trying to conceive using IVF.20  
  • CoQ10 – another potent antioxidant CoQ10 (found in offal meats such as liver and kidney; oily fish such as salmon and mackerel; chicken; wholegrains; nuts and seed and legumes such as soybeans or chickpeas and lentils) which appears to protect sperm from oxidative stress and increases mitochondria (the ‘batteries’ or ‘powerhouses’ of cells) to improve sperm motility and concentration. A recent research study concluded that while supplementing with CoQ10 appeared to increase sperm counts, sperm motility and the amount of normally formed sperm, it suggested more research was needed.21 
  • Folate – found naturally in dark green leafy greens such as broccoli, spinach and kale, this is an essential nutrient not just for women trying to conceive but men too. Research has shown that men who consumed over 700 micrograms of folic acid (the synthetic form of folate) daily experienced around 20% fewer sperm abnormalities than men who didn’t take it.22 
  • Omega 3 fatty acids – found in oily fish like salmon and mackerel; eggs; nuts and seeds such as walnuts and Brazil nuts and seeds including flax, chia and hemp have been shown to be helpful for boosting sperm count and enhancing sperm motility.23 
Exercise. Research suggests that regular physical activity helps boost testosterone levels and improve semen quality. There is some research to show that high intensity exercise may have the greatest impact on semen quality.24  However, other studies have found that over-exercising can negatively affect male fertility.25  Based on the available research, moderate exercise such as walking, resistance training appear to be the better options in supporting hormone regulation, sperm production and maintaining a healthy weight.

Sleep. Recent research suggests that not just sleeping too little but actually sleeping too much can both affect sperm count, survival rate and motility.26   Aim for around 7-9 hours a night.

Stress management. Sustained levels of stress are linked to a reduction in sperm quality27  - that may, in part, be due to an increase in levels of the stress hormone cortisol which is known to negatively affect testosterone and male fertility. Good ways to reduce stress include regular exercise, reading, listening to music, meditating, yoga and regular digital detoxing.

How long does it take to see changes?

It takes around three months (70-90 days) to see an improvement in sperm health as this is the time it takes for new sperm to fully develop and mature, a process known as spermatogenesis. Making positive lifestyle changes in the two to three months before you start trying for a baby should positively influence the health of your sperm.


When to seek help

Many causes of poor sperm health are manageable with lifestyle changes and medical guidance. However, if you and your partner have been trying to conceive for 12 months or longer see a GP or healthcare professional to get their medical assessment. A semen analysis may be suggested, especially if failure to conceive is connected to other health concerns such as low libido, varicocele28  (a fairly common condition in which the veins surrounding the testicle become dilated and swollen which can lead to around a 50% chance of an abnormal sperm count) and undescended testicles.

FAQs

Q. Does age affect sperm quality and health?
A: You often hear about 90 year old men fathering children so the assumption tends to be that men can go on procreating forever. However, research suggests that as men age, both sperm quality and DNA integrity decrease, although age does not appear to affect outcomes of assisted reproductive techniques such as IVF.29

References

  1. https://www.nhs.uk/pregnancy/trying-for-a-baby/how-long-it-takes-to-get-pregnant/
  2. https://www.baus.org.uk/patients/conditions/4/fertility_problems/
  3. https://academic.oup.com/humupd/article/23/6/646/4035689?login=false
  4. https://pmc.ncbi.nlm.nih.gov/articles/PMC9288403/#:~:text=Each%201%C2%B0C%20increase,or%20DNA%20damage%20(17).
  5. https://pmc.ncbi.nlm.nih.gov/articles/PMC10929669/
  6. https://www.imperial.ac.uk/news/189690/recurrent-miscarriage-linked-faulty-sperm/
  7. https://pubmed.ncbi.nlm.nih.gov/32558890/
  8. https://www.rbmojournal.com/article/S1472-6483(16)30560-0/fulltext
  9. https://www.sciencedirect.com/science/article/pii/S2405844023029304
  10. https://pmc.ncbi.nlm.nih.gov/articles/PMC5769315/
  11. https://pmc.ncbi.nlm.nih.gov/articles/PMC12308857/
  12. https://www.urotoday.com/recent-abstracts/men-s-health/male-infertility/162323-do-mobile-phones-and-laptop-computers-really-impact-sperm.html
  13. https://pmc.ncbi.nlm.nih.gov/articles/PMC5402839/
  14. https://pmc.ncbi.nlm.nih.gov/articles/PMC3621293/
  15. https://www.sciencedirect.com/science/article/pii/S1550413125003602?via%3Dihub#bib20
  16. https://academic.oup.com/humupd/article/14/3/243/683505?login=false
  17. https://pmc.ncbi.nlm.nih.gov/articles/PMC6719970/
  18. https://pmc.ncbi.nlm.nih.gov/articles/PMC7589359/
  19. https://www.sciencedirect.com/science/article/abs/pii/S0378111920310337
  20. https://pmc.ncbi.nlm.nih.gov/articles/PMC8244364/
  21. https://pubmed.ncbi.nlm.nih.gov/39830337/
  22. https://newsarchive.berkeley.edu/news/media/releases/2008/03/19_folatesperm.shtml
  23. https://onlinelibrary.wiley.com/doi/10.1111/andr.12649
  24. https://pmc.ncbi.nlm.nih.gov/articles/PMC5675222/
  25. https://pmc.ncbi.nlm.nih.gov/articles/PMC10307666/
  26. https://www.sciencedirect.com/science/article/pii/S016041201933137X
  27. https://onlinelibrary.wiley.com/doi/10.1111/andr.12835
  28. https://cks.nice.org.uk/topics/varicocele/
  29. https://www.frontiersin.org/journals/aging/articles/10.3389/fragi.2025.1603916/full
 Jane Collins

 Jane Collins

Health & Her Editor
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