How to improve Sperm Health

Men are important in the fertility conversation too! 

Sperm take around 90 days to fully mature, which means the lifestyle choices you make today can impact fertility three months from now.

Here’s how to optimise sperm health naturally:

1. Eat for Fertility

A nutrient-rich diet supports sperm count, motility, shape, volume and DNA integrity
Focus on foods rich in:

• Zinc & Selenium: found in nuts (especially walnuts, almonds), seeds and whole grains - essential for sperm formation and antioxidant defence.
• Omega-3 fats: found in oily fish, walnuts, chia, flaxseeds and olive oil - improves sperm motility and morphology.
• Antioxidant-rich colourful foods:
• Red foods (tomatoes, watermelon) contain lycopene, shown to protect against abnormal sperm shape.
• Orange foods (carrots, butternut squash, sweet potato) are rich in beta-carotene, which supports sperm motility.

2. Reduce Toxin Exposure

Plastics, pesticides and heavy metals can damage sperm DNA and reduce sperm quality.
Avoid heating food in plastic containers or using cling film. Opt for glass or stainless-steel bottles instead of plastic ones.

3. Stay Hydrated

Adequate hydration is essential for healthy semen volume and consistency - both key to how well sperm can swim to reach the egg for fertilisation. 

4. Manage Stress

Chronic stress raises cortisol, which can suppress testosterone and reduce sperm count. Incorporate daily stress-reduction techniques like deep breathing, meditation or exercise.

5. Maintain a Healthy Weight

Excess body fat can increase peripheral oestrogen in men and lower sperm quality. In a study of obese men who lost an average of ~16.5 kg  through a low-calorie diet, sperm concentration increased by 49% and total sperm count by 41% after 8 weeks. Even a slight reduction can make a big difference!

6. Avoid Overheating

The testes function best slightly below body temperature. Avoid hot baths, saunas, heated car seats, and tight underwear to prevent reduced sperm production.

7. Limit Alcohol

Excessive alcohol intake causes oxidative stress in the testes and can damage sperm mitochondrial DNA, which means reduced motility and higher DNA fragmentation.  

Aim for no more than 14 units per week, spread across several days.

8. Avoid Smoking and Vaping

Both have been linked to sperm DNA damage and reduced fertility outcomes. Quitting can significantly improve sperm health within 6 months.

9. Rethink Cycling

Cycling over five hours a week has been associated with lower sperm concentration. If you cycle frequently, ensure your bike seat is properly fitted and take rest days to relieve pressure.

Small, consistent lifestyle changes can have a big impact -  giving sperm the best environment to thrive and increasing your chances of conception.

References 

1. Salas-Huetos A, et al. “Dietary patterns, foods and nutrients in male fertility parameters and outcomes.” Nutrients. 2021;13(3):1080. [PMID: 33804662]
2. Tvrda E, et al. “The impact of antioxidants on sperm quality.” Reprod Biol Endocrinol. 2023;21:25. [PMID: 36965627]
3. Safarinejad MR. “Effect of omega-3 fatty acids on sperm parameters.” Int J Androl. 2020;43(1):49–60. [PMID: 32815654]
4. Ricci E, et al. “Fruits, vegetables and antioxidant nutrients and sperm quality.” Hum Reprod. 2020;35(1):190–200. [PMID: 31724016]
5. Nordkap L, et al. “Stress and testicular function: A systematic review.” Hum Reprod Update. 2021;27(4):674–701. [PMID: 33677523]
6. Sermondade N, et al. “BMI and semen parameters: meta-analysis.” Hum Reprod Update. 2019;25(4):439–451. [PMID: 30877712]
7. Shafik A, et al. “Thermal hazards to male fertility.” Andrologia. 2022;54(2):e14312. [PMID: 34982274]
8. Ricci E, et al. “Alcohol intake and semen parameters: systematic review.” Andrology. 2021;9(5):1399–1412. [PMID: 34051036
9. Sharma R, et al. “Cigarette smoking and semen quality.” BJU Int. 2019;123(6):982–993. [PMID: 30375185]
10. Andersen JM, et al. “Cycling and male infertility: review and recommendations.” Sports Med. 2020;50(4):731–744. [PMID: 31838554]