5 ways to improve male fertility & sperm quality
Male fertility is often overlooked, but it plays an equally important role in conception and pregnancy outcomes. The World Health Organisation (WHO) has declared infertility a major global health concern, affecting over 186 million people worldwide — with half of those cases involving males.
So why are we seeing such a rise in male infertility?
Modern lifestyle factors like alcohol, smoking, processed food, stress, and inactivity have all contributed to a decline in sperm quality, making natural conception more difficult than ever before.
The good news? Unlike eggs, sperm regenerate every 2–3 months, allowing men to significantly improve their fertility through targeted lifestyle and nutritional changes.
Here are five evidence-based ways to boost male fertility naturally and improve sperm health.
1. Get moving: Exercise for better sperm health
One of the simplest ways to improve sperm quality is through regular movement. Exercise boosts circulation, supports healthy testosterone levels, and reduces oxidative stress - all key for sperm production.
Outdoor cardio (like jogging, cycling, swimming, or brisk walking) increases sperm volume.
Resistance training (strength or weight training) helps improve sperm morphology (the size and shape of sperm), which is crucial for fertilisation.
Aim for a mix of both. Just 30–45 minutes of moderate activity most days can have measurable benefits for male fertility, energy, and overall well-being.
2. Take a quality male prenatal or fertility supplement
It’s not just women who need prenatal vitamins — men also need fertility-specific nutrients to support healthy sperm development, motility, and DNA integrity.
When choosing a male fertility supplement, look for one that includes:
Zinc – essential for sperm count and testosterone production
Selenium – improves motility (how fast they swim) and protects sperm from oxidative damage
CoQ10 – increases sperm motility and supports energy production
Vitamin C – acts as a powerful antioxidant to protect sperm DNA
These nutrients are the foundation of male preconception nutrition, helping to create stronger, healthier sperm that are better equipped for fertilisation.
3. Quit smoking and reduce alcohol for optimal sperm quality
Both smoking and alcohol are proven to damage sperm DNA and reduce fertility in men.
Smoking & alcohol decrease sperm count, motility, and damages the DNA - which can make conception harder and increase the risk of miscarriage.
Cutting back (or quitting altogether) gives the body a chance to repair and regenerate healthier sperm. Even small, consistent changes can make a big difference over time - especially when you have a strong “why” behind it.
4. Eat a Mediterranean-style fertility diet
The Mediterranean diet is one of the most researched and effective diets for male fertility. It supports hormone balance, reduces inflammation, and provides antioxidants that protect sperm from oxidative stress.
This diet focuses on:
Colourful fruits and vegetables
Wholegrains and legumes
Extra virgin olive oil
Fatty fish rich in omega-3s
Nuts and seeds
Research shows this pattern of eating can improve sperm count, concentration, and motility, while also benefiting heart and metabolic health.
If you’re unsure where to start, focus on simple swaps - like choosing olive oil instead of vegetable oil, adding a serve of vegetables to every meal, and including omega-3 rich foods 2–3 times per week.
5. Get a routine blood test and consider testing sperm quality
The most effective way to improve sperm quality is to start with testing. This provides valuable insight into current fertility status and helps guide a personalised plan.
Recommended tests include:
Semen analysis – assesses sperm count, motility, morphology, and DNA quality
Blood tests – such as Vitamin D, B12, folate, and testosterone
Low Vitamin D is especially common in men who work indoors and has been linked to reduced sperm motility and poorer fertility outcomes. Correcting these deficiencies can significantly improve conception chances and pregnancy health.
Ideally, men should have testing done 3–6 months before trying to conceive, as it takes that long for new sperm to mature.
Remember: your sperm contributes 50% of your baby’s DNA — so optimising your health now can influence not just conception, but also your baby’s future health, IQ, and development.
And yes, ejaculating into a cup might not sound exciting… but when you think about what your partner’s body will go through to grow and deliver a baby, that 10 minutes of discomfort suddenly feels like a small but powerful act of love.
Ready to take charge of your fertility together?
If you’re not sure where to start or would like personalised fertility nutrition support, I’d love to help.
At Nutrition by Jess, we offer both 1:1 consultations and couples fertility sessions designed to improve fertility, boost egg quality and improve sperm health.
✨ Book your first consultation or start with a free discovery call to learn more about which option is best for you.
