5 Tips for Supporting Sperm Quality that You Can Implement NOW!

Written By Sarah Laver
Embryologist, Nutritionalist Advisor @the_embryologist_nutritionist

Around 50% of infertility cases have male factor as part of the picture. Therefore, focusing on supporting sperm quality is a necessity, not a nicety.

Sperm are being continually produced, and this takes on average 3 months, therefore there is a window of opportunity to improve the quality with some targeted practical approaches. In this article I’m giving you my top 5 tips on how to begin addressing this.

1. Adopt a Nutrient-Rich Diet

A diet rich in whole, nutrient-dense foods may improve fertility by providing the essential nutrients to support healthy sperm production. Here are some overarching recommendations that may be particularly helpful:

- Eat a colourful array of fruit & vegetables: these provide a wealth of nutrients and a great source of fibre. Aim for 5-7 portions a day but start slowly by just adding one more to each meal. The different colours are important, so try to include a variety in each meal.

- Include lots of antioxidant rich foods: antioxidants help to protect sperm from damage. Add a drizzle of extra virgin olive oil to your meals, eat a handful of nuts a day (especially walnuts), have dark coloured berries in a smoothie / or with yoghurt at breakfast.

- Consider your Vitamin D intake: low levels of vitamin D have been associated with poor sperm quality and decreased fertility. Vitamin D is mainly made in the skin from sun exposure (when it's out and strong enough!), but we can also get a small amount from food such as fortified cereals, fatty fish, and mushrooms. It’s difficult to get all your vitamin D from food alone, however, so in winter months when you don't make much from sunlight, the NHS advice is to supplement with 400IU vitamin D. NB, I recommend getting your levels tested to determine your optimum dosage as it may be more.

- Don’t forget about omega-3 fatty acids: these essential fatty acids are abundant in oily fish, nuts, and seeds and have been associated with increased sperm count and motility. If you’re not eating oily fish regularly, you may need to consider supplementation as the body can’t make these fats.

2. Limit Alcohol Consumption

While moderate alcohol intake has not been associated with significant effects on male fertility, excessive alcohol intake may decrease testosterone levels and reduce sperm count. Consider limiting alcohol consumption, or avoiding it altogether, whilst trying to conceive.

3. Quit Smoking / vaping

Smoking may cause damage to the sperm’s DNA, decrease testosterone levels which impacts sperm count and quality, and there’s also a much stronger risk of erectile dysfunction (impotence) in men who are smokers. Early research is also reporting a negative impact of vaping on sperm quality, so don’t assume it’s a good alternative. Seek support from your GP if needed.

4. Maintain a Healthy Weight

Being under or overweight may negatively impact male fertility by altering hormone levels, and increasing inflammation, resulting in impaired sperm production / quality. Therefore, maintaining a healthy weight by regular exercise and a nutritious diet is recommended.

5. Manage Stress Levels

We need a certain degree of acute stress to survive day to day, but when that nervous system is activated on an ongoing chronic basis (work pressures, financial strain, fertility, rushing from A to B), it may become an issue. When cortisol (aka the stress hormone) is consistently elevated, it may negatively impact the body's reproductive hormones (the ones that control sperm production), subsequently leading to reduced sperm concentration or quality. Stress- reducing activities such as yoga, breathing practices, and gentle exercise, such as walking, may be beneficial for improving male fertility. Even just getting outside for 5-10 minutes in nature each day (without your mobile for distraction) could help.

We know that nutrition and lifestyle changes can have a significant impact on male fertility. Adopting a nutrient-rich diet, limiting alcohol consumption, quitting smoking / vaping, maintaining a healthy weight, and managing stress levels may support sperm count, motility, and morphology. By incorporating these changes, men can work to improve their fertility and increase their chances of conception.