Sperm health: The other half of the fertility equation
Let’s talk about the other half of the equation
When couples struggle to conceive, the spotlight almost always lands on the woman’s health — her hormones, her egg quality, her cycles. But here’s the thing: male factor infertility plays a role in roughly 50% of cases. That means if you’re trying to get pregnant, your partner’s sperm health is just as important as your hormone health.
The problem? Average sperm counts have dropped over 50% since the 1940s, and what’s now considered “normal” by lab standards would’ve been flagged as subfertile 80 years ago. The good news — sperm quality can be improved with targeted changes in diet, lifestyle, and environment. And because sperm regenerate roughly every 74 days, the effort your partner makes now can pay off in just a few months.
Why Sperm Health is More Than Just a Number
Most of my clients want to know what to ask for when requesting a semen analysis. Semen analysis results usually report:
Concentration – how many sperm per milliliter
Motility – how well they swim
Morphology – how many look “normal”
Lab “normal” is 15 million sperm/mL, 40% motility, and 4% normal morphology — but optimal fertility outcomes happen at 48+ million sperm/mL, 63% motility, and 12% morphology. Falling in between those numbers means you’re in the “subfertile” range — not technically infertile, but conception could take longer.
What Damages Sperm (And Why You Should Care)
Several factors can lower count, quality, and function:
Poor diet – low in nutrient-dense animal foods, high in processed carbs and vegetable oils
Toxins – pesticides, plastics, xenoestrogens, heavy metals
Heat exposure – hot tubs, saunas, laptops on laps, tight underwear
Smoking, alcohol, marijuana – all lower count and motility
Sedentary lifestyle or overtraining – both extremes can be harmful
Medical issues – varicocele, urogenital infections, certain medications
When sperm are damaged — especially at the DNA level — it can increase time to pregnancy, miscarriage risk, and even affect your baby’s long-term health.
How To Make Super Sperm
Improving sperm health isn’t about a single magic pill — it’s about building the right foundation. You (as a woman) are likely doing tons of things to improve your chances of conception…it’s only fair that he has to focus on his health as well.
Nutrition:
Eat vitamin A (retinol)–rich foods: liver, cod liver oil, full-fat dairy, eggs
Prioritize zinc-rich foods: oysters, shellfish, red meat
Add omega-3 fatty acids: fatty fish, fish roe, high-quality fish oil
Include antioxidant-rich foods: berries, leafy greens, citrus, fermented foods
Lifestyle:
Go organic where possible (especially “Dirty Dozen” produce)
Reduce toxin exposure: swap plastic food containers, avoid fragranced products, use clean personal care
Keep devices off laps and out of pockets
Aim for moderate, consistent exercise
Avoid overheating testes
Supplements: (when diet isn’t enough)
CoQ10 (200–600 mg/day)
L-Carnitine (1–3 g/day)
Vitamin C (3–5 g/day in divided doses)
Vitamin D (4,000–6,000 IU/day)
NAC (600 mg/day)
Methylated folate & B12
Selenium (200–400 mcg/day)
As mentioned, sperm take about 74 days to develop, meaning the changes your partner makes today will be reflected in a semen analysis (and conception chances) in 3–6 months. Consistency matters — just like you’re nourishing your body for egg quality, he’s building the other half of the genetic blueprint for your future baby.
Fertility Is A Team Sport
Optimizing your health while ignoring your partner’s sperm quality is like training for a marathon while your teammate skips practice. Whether you’re just starting to try or are months into the process, making sperm health a priority can dramatically increase your chances of a healthy pregnancy.
Your next step: Talk to your partner about getting a semen analysis and using the next 3–6 months to clean up his diet, limit toxins, and support sperm with targeted nutrition. Your future family will thank you.
And if you want some support and guidance along your fertility journey, you’re in the right place. Head to our scheduling link and book your free consult today.