How to improve male fertility and sperm quality

In the UK, one in seven men have fertility issues. It is more common than people realise. However, there are several ways to improve fertility and sperm quality. Whether that’s through lifestyle changes, medication or fertility treatments, we can provide the advice and guidance to support you.

Lifestyle changes to boost sperm health

There are various ways to improve your fertility, concentrating on sperm health.

Nutrition for male fertility and supplements

Maintaining a balanced, varied and healthy diet rich in vitamins and minerals is essential for improving sperm health. Key nutrients include:

• Folate – Found in leafy greens, legumes and fortified grains such as cereal and pasta.

• Zinc – Present in nuts and seeds, oysters, crab meat, and dark chicken.

• Omega-3 fatty acids – Found in oily fish such as salmon, mackerel and sardines.

• Vitamin C – Available in citrus fruits, berries, tomatoes, and sprouts.

• Selenium – Present in brown rice, Brazil nuts, seafood and fish, dairy and chicken.

• Coenzyme Q10 – Found in lean red meat, seafood, dairy, vegetable oils and soy beans.

If you feel you aren’t getting enough of these nutrients from your diet, consider taking supplements. However, make sure you consult your doctor before starting any regular supplements, as taking too much or too little may harm your fertility.

Foods to improve sperm quality

A Mediterranean diet can boost fertility. This diet is rich in healthy fats, antioxidants and fibre, consisting of a variety of fruits and vegetables, olive oil, nuts, seeds, legumes and fish. Consuming these foods can enhance sperm quality.

It is also crucial to consume enough fruits and vegetables for overall health and sperm quality. It is advised to have five portions a day, which can include fresh, frozen and canned options. Carbohydrates, such as wholegrains, oats, brown rice, and pulses, are great sources of fibre, vitamin B, and folic acid.

Lean meats provide the necessary protein to support sperm health, including options such as lean red meat, fish, chicken and turkey. Plant-based proteins, such as low-fat dairy produce, soya, lentils, peas and tofu, are also good choices.

It’s important to avoid foods high in fat and sugar, as these can negatively impact sperm quality. Additionally, excessive alcohol consumption and caffeine can disrupt hormone levels, leading to decreased sperm production and quality.

Exercise and its effect on testosterone and sperm

Moderate exercise such as walking, jogging and cycling can increase testosterone levels. It also enhances blood flow in the testicles and reduces oxidative stress in sperm, which can improve sperm DNA integrity. However, it is best to avoid strenuous endurance training as this can negatively impact fertility. Both exercise and diet can help maintain a healthy weight, which is essential for preventing obesity, a factor that can impact hormone levels.

Sleep and fertility

Getting adequate sleep is essential for male fertility. Poor sleep and disruption can be associated with lower sperm concentration, motility and morphology.

By following these guidelines, it is possible to improve male fertility.

When to see a fertility specialist

We understand that experiencing fertility issues can be distressing, especially if you and your partner are trying to conceive. While there’s no specific time to seek advice from a fertility expert, it is advisable to contact your doctor or fertility clinic if you experience any symptoms such as pain and problems during ejaculation, swelling in the testicular area or blood in your semen. Additionally, if you are looking for general advice or guidance on fertility, feel free to reach out at any time.

Reviewed by Justin Chu, Medical Director at TFP Oxford Fertility.