The reality is that when it comes to a couple’s ability to conceive a healthy baby, sperm quality matters. In fact, male factor problems account for almost half of all infertility cases.
Supporting fertility in the months leading up to conception is just as important for sperm quality as it is for egg quality. The most significant contributor to low-quality sperm is oxidative damage, which can result from toxin exposures and vitamin deficiencies.
By adopting natural approaches such as those listed below, men can greatly improve sperm quality in about 3 months.
SUPPLEMENTS:
In studies, the following supplements have been proven to help reduce oxidative damage and improve sperm count, motility, and morphology:
- Multivitamin: The best men’s multi I’ve seen available is Needed Men’s Multi. Make sure your multivitamin includes high percentages of folate (vs folic acid), selenium, and zinc.
- Ubiquinol: The recommended dosage for this powerful antioxidant is 200-300mg twice a day. Some great brands are Pure Encapsulation Ubiquinol Q-H, Jarrow Formulas QH-Absorb, and Protocol for Life Balance.
- Acetyl-L-Carnitine (ALC): Studies show that 600 – 1000mg/day of ALC can yield significant improvements in sperm quality. My favorite brand for this supplement is Designs for Health.
- Fish oil: Aim for 600 – 1000mg of DHA in your fish oil supplement. Nordic Naturals ProDHA 1000 and Barlean’s Fresh Catch Fish Oil are excellent for men.
- D3/K2: If you haven’t had your vitamin D levels tested recently, around 4000IU is considered safe for all populations. Please note the amount of vitamin D in your multivitamin to adjust your dosage accordingly. I like Thorne’s D/K2 Liquid. If you’re taking Needed Men’s Multi, it contains 2000IU so adding four drops of Thorne’s D3/K2 will give you a total of 4000IU.
- N-Acetyl-Cysteine (NAC): In studies, 600mg/day of NAC a day will improve parameters of sperm quality. Pure Encapsulations and Life Extension make great NAC products.
The recommended supplements can be purchased on Fullscript at a 20% discount.
ALCOHOL:
Cutting back on alcohol consumption is another way to reduce oxidative damage. Sudies show that consuming alcohol can diminish sperm count, motility, and fertilization rates. If you’re going to drink alcohol, having less than 5 drinks a week is optimal for sperm quality.
NUTRITION:
When trying to conceive, men benefit from the same nutrition strategies as women: whole foods, healthy fats, quality protein, and antioxidant-rich produce. Eating this way boosts sperm quality, reduces oxidative stress, and supports a healthier conception.
HEAT EXPOSURE:
Studies reveal that an increase in the temperature of the testicles can reduce sperm count and motility while increasing sperm DNA damage. To keep sperm healthy, avoid hot showers, hot tubs, saunas, and excessive sun exposure.
TOXIN + EMF RADIATION:
Environmental toxins and EMF radiation can create oxidative stress, which harms sperm and egg quality. Everyday exposures—from household cleaners, plastics, pesticides, and personal care products to Wi-Fi and cell phones—can quietly impact fertility.
Simple ways to reduce risk:
- Choose non-toxic cleaning and personal care products.
- Minimize plastic use, especially with food and drink.
- Reduce EMF exposure: keep laptops off your lap, limit phone near your body, and avoid sleeping with devices nearby.
- Increase antioxidant-rich foods and targeted supplements to counter oxidative stress.
Improving sperm quality isn’t just about one supplement or habit. It’s about creating a supportive environment for reproductive health. By addressing nutrition, reducing toxins and EMF exposure, managing heat, limiting alcohol, and supporting your body with targeted supplements, men can dramatically improve fertility in just two to three months. These changes not only boost sperm health but also give couples the best possible chance of conceiving a healthy baby. Small, consistent steps now can make a big difference in your journey to parenthood.
If you’re ready to optimize fertility for both partners and take a step-by-step, evidence-based approach to conceiving after 40, my Fertile After 40 Masterclass is here to guide you. Click the link to learn more and get started on your journey!
References:
PMID: 1393072, 26752853, 31007461, 23162368, 23274392, 25277121, 22265039, 9756281, 31435311, 29699104, 25164027, 22234399, 15204068, 26798202, 29657603
*As always, please consult your physician before beginning any nutrition, supplement, or fitness plan.