Supporting Healthy Sperm: A Practical Guide for Preconception
When preparing for conception, it’s important to consider the health of both partners.
Research has shown a significant decline in sperm count since 1973 — approximately 52.4%. Male factors, including sperm count, concentration, and motility, are now one of the most common contributors to infertility. Supporting and optimising sperm health is an important part of a proactive approach to fertility.
Sperm are particularly vulnerable to oxidative stress and potential DNA damage because they have a delicate cell membrane and a limited ability to repair this damage once it occurs.
The good news is that sperm are continuously being produced, and what happens during the months leading up to conception can influence the health and quality of the sperm being produced. So, what can you do to support healthier sperm?
Start with nutrition
A healthy, nutrient-dense diet provides the building blocks needed for healthy sperm production while also providing antioxidants to help protect sperm cells from oxidative stress. Think whole, colourful and nutrient-dense.
Aim for plenty of:
Fresh fruit and vegetables, with plenty of variety and different colours
Quality protein such as wild-caught fish, legumes, grass-fed organic meats and free-range organic eggs
Lower-GI, wholegrain carbohydrates such as brown rice and wholegrain breads
Healthy sources of omega-3 fats
It’s also worth reducing foods and drinks that may work against sperm health, including:
Highly processed meats such as sausages, ham and pastrami
Sugary foods and drinks
Foods high in saturated and trans fats
Excessive caffeine
Soft drinks and energy drinks
Key nutrients for sperm health
Some nutrients are particularly important when supporting sperm count, structure and function, while also helping protect sperm cells from oxidative damage.
Zinc
Found in oysters, beef, fish, eggs, pumpkin seeds, sunflower seeds and whole grains.
Omega-3 fatty acids
Found in salmon, barramundi, sardines, flaxseeds, chia seeds and walnuts.
Vitamin D
Healthy, safe sun exposure is an important way to support vitamin D levels.
Vitamin C
Found in strawberries, oranges, papaya, kiwifruit, tomatoes, broccoli, Brussels sprouts, cauliflower and capsicum.
Lycopene
Found in tomatoes, particularly cooked tomatoes, as well as watermelon, grapefruit and capsicum.
Selenium
Found in Brazil nuts, as well as seafood and meat.
N-acetyl cysteine
Found in chicken, eggs, lentils and sunflower seeds.
While therapeutic doses of some nutrients can be difficult to achieve through food alone, every extra bit counts. Quality, targeted supplementation may also be appropriate depending on individual needs.
Reduce the big lifestyle disruptors
Some of the biggest lifestyle factors to consider when preparing for conception are alcohol, smoking, recreational drugs and stress.
Alcohol
Heavy alcohol consumption can reduce sperm concentration and growth and disrupt important fertility hormones.
Smoking
Smoking can damage sperm DNA and increase oxidative stress.
Recreational drugs and anabolic steroids
These can negatively affect fertility by disrupting normal hormone production.
Psychological stress
Stress can increase cortisol, oxidative stress and inflammation, which can disrupt testosterone and sperm production.
Regular physical activity, mindfulness meditation and counselling can all be useful tools for managing stress.
Keep sperm cool
Sperm cells are heat sensitive, so reducing unnecessary heat exposure is another simple area to consider. This may include reducing:
Frequent saunas and long, hot baths
Prolonged sitting
Tight-fitting underwear
Laptops sitting directly on your lap
Occupational exposure to high heat
Prolonged or intensive exercise while wearing non-breathable clothing
Small changes can help reduce unnecessary heat exposure.
Reduce chemical exposure
Where practical, consider reducing exposure to plastics, BPA and other xenoestrogens, food additives, pesticides and heavy metals. Simple swaps can include:
Choosing glass rather than plastic food containers and water bottles
Avoiding microwaving food in plastic
Reducing exposure to colognes, perfumes, air fresheners and room fragrances
Choosing natural skincare and household cleaning products
Washing fruit and vegetables thoroughly and choosing organic where possible
Avoiding pesticides such as Round-Up
Considering a quality water filter
Choosing lower-mercury fish such as sardines, barramundi and salmon rather than shark, swordfish and tuna
You don’t need to make every change overnight. Focusing on the areas that are most practical for you can be a good place to start.
Support a healthy body composition
Excess body fat can affect male fertility through its effects on hormones. Excess fat tissue can convert testosterone to oestrogen, reducing the available testosterone needed for healthy sperm production.
If body composition is something you're concerned about, this can be explored as part of a targeted fertility plan, rather than simply focusing on weight alone.
Look at the bigger picture
Supporting sperm health isn't about one food, one supplement or one lifestyle change.
It’s about looking at the bigger picture — nutrition, nutrient status, alcohol and smoking, stress, exercise, sleep, body composition, heat exposure and environmental factors — and identifying the areas where meaningful changes can be made.
A proactive approach in the months leading up to conception can help create the best possible environment for healthy sperm production.
Small, consistent changes can add up — and when it comes to fertility, supporting the health of both partners is an important part of the picture.
A final note…
At Nest & Nourish Naturopathy, we believe you deserve to understand what is happening in your body and what you can do about it. If you have concerns about your sperm health and/or fertility, book an appointment today and let’s work together to help you understand what is happening and what can be done.
This article is for general educational purposes only and does not replace individual medical advice, diagnosis or treatment.