Sperm quality - why improving it matters

Sperm health is just as important as egg health.

Over recent decades, research has shown a global decline in sperm quality, including reductions in sperm count, motility, and morphology. The reasons for this trend are not fully understood but it’s thought to be influenced by a combination of factors including environmental exposure to toxins, modern sedentary lifestyles, metabolic health, stress, and suboptimal nutrition.

At the same time, there has been a noticeable increase in the use of assisted reproductive technologies, including IVF and ICSI. While these treatments can be highly effective, declining sperm quality may be one factor contributing to the growing need for additional support in achieving pregnancy.

The good news is that sperm are produced continuously. This means that sperm quality can be  even more responsive to changes in health and environment than eggs. Addressing modifiable lifestyle factors in the months leading up to conception or fertility treatment may help improve sperm parameters, whether conception occurs naturally, with support, or through IVF.

Lifestyle changes can’t guarantee outcomes, but they may help create more favourable conditions - and in some cases, might make the path to pregnancy easier and shorter.

Sperm are continuously produced, but it takes around 70–90 days for sperm to develop and mature. This means the three months before conception or IVF are a particularly important window for lifestyle support.

While no single change guarantees outcomes, consistent habits during this time can help support sperm count, motility, shape, and DNA integrity.

1. Prioritise sleep and circadian rhythm

Sleep plays a key role in hormone regulation, including testosterone production, which influences sperm development.

Poor or inconsistent sleep can increase oxidative stress and disrupt hormonal signalling - both of which may impact sperm quality.

Supportive habits:

-Aim for 7–9 hours of sleep per night

-Keep the bedroom dark, cool, and quiet

-Reduce late-night screen exposure

-Keep sleep and wake times as consistent as possible

Good sleep supports the body’s natural repair and regeneration processes - including those involved in sperm production.

2. Choose regular, moderate movement

Regular physical activity supports circulation, metabolic health, hormone balance, and stress regulation - all relevant to sperm health.

Helpful forms of exercise include:

-Walking

-Swimming

-Strength training

-General active daily movement

Extremely intense or excessive training can be counterproductive for some people, so the focus is on balance rather than extremes.

3. Eat a whole-food, nutrient-dense diet

Sperm cells are particularly vulnerable to oxidative stress, making nutrition especially important.

A supportive dietary pattern includes:

-Plenty of colourful vegetables and fruits (antioxidants)

-Adequate protein (meat, fish, eggs, dairy, legumes)

-Healthy fats (olive oil, nuts, seeds, oily fish, dairy and meat)

-Whole-food carbohydrates (whole grains, vegetables)

Highly processed foods, excessive sugar, and trans fats are best limited where possible, especially during this preparatory window.

4. Support blood sugar balance

Stable blood sugar supports overall metabolic health and helps limit inflammation and oxidative stress — factors that can influence sperm quality and DNA integrity.

Simple strategies include:

-Eating regular meals

-Including protein and fibre at each meal

-Avoiding long gaps without food

-Limiting frequent sugary snacks or drinks

These habits support both fertility and long-term health.

5. Limit alcohol and avoid smoking

Alcohol and smoking are two of the most consistently linked lifestyle factors affecting sperm health.

-Alcohol can reduce testosterone levels and increase oxidative stress

-Smoking is associated with reduced sperm count, motility, and increased DNA damage

In the three months before conception or IVF, many people choose to reduce or avoid alcohol altogether and avoid smoking and second-hand smoke where possible.

6. Manage heat exposure

Sperm production is sensitive to temperature - testicles are outside the body for a reason, it keeps them a couple of degrees cooler than body temperature.

Helpful considerations:

-Avoid frequent hot baths, saunas, and hot tubs

-Avoid prolonged laptop use directly on the lap

-Choose looser-fitting underwear if comfortable

These are small adjustments that may help support optimal conditions for sperm development.

Supplement support: filling nutritional gaps

Even with a strong diet, certain nutrients are especially important for sperm health and supplementing can support your intake and fill any gaps that occur from time to time.

A quality multivitamin as a foundation

A multivitamin helps support baseline nutritional adequacy and reduce the chance of deficiencies that could affect sperm production.

Key nutrients commonly associated with sperm health include:

-Zinc - involved in testosterone production and sperm development

-Selenium - supports sperm motility and antioxidant defences

-Folate - involved in DNA synthesis and cell division

A multivitamin provides a practical nutritional safety net during a time of increased demand.

One supplement you should definitely avoid is testosterone. Though it might make you feel more energetic and "in the mood", exogenous testosterone will disrupt your body's feedback mechanisms and results in fewer sperm being produced. It can cause complete absence of sperm in semen within only 6 months of use. 

Targeted supplements often discussed for sperm health

-CoQ10
Plays a role in mitochondrial energy production and acts as an antioxidant. Sperm cells require significant energy for movement, making mitochondrial support particularly relevant.

-Omega-3 fatty acids
Support cell membrane structure and anti-inflammatory pathways. Omega-3s are a structural component of sperm cell membranes and are associated with sperm motility and overall quality.

As with all supplements, choices should be individual and discussed with a healthcare professional if there are underlying health conditions or medications.

A final note

Sperm health is influenced by many factors, including age, genetics, environment, and overall health. Lifestyle support isn’t about perfection or pressure - it’s about creating favourable conditions over time.

Small, consistent changes across three months can be meaningful, and they benefit not only fertility, but long-term wellbeing too.

Photo by Deon Black on Unsplash