Sperm Health Matters: The Often Overlooked Side of Fertility

When prepping for parenthood, the focus is predominantly on women’s health. The male part of the equation, sperm, contributes 50% of the genetic material to a baby, and poor sperm quality can affect not only conception but also pregnancy outcomes and the health of the child. Despite this, male reproductive health is often overlooked. The good news is that men can take powerful, proactive steps to improve their sperm quality and support the health of their future children.

Diet and Sperm Health

What a man eats can directly influence his sperm health. Research consistently shows that a diet rich in antioxidants, vitamins, and healthy fats can improve sperm parameters, including motility, morphology, and count. Nutrients such as zinc, selenium, folate, and vitamins C and E are key for maintaining sperm integrity and function. Whole foods, such as leafy greens, berries, nuts, seeds, and oily fish, provide many of these nutrients in abundance. Conversely, diets high in trans fats, processed foods, and added sugars have been linked to lower sperm quality and testosterone levels. Checking on the male partner's gut health can also indicate if nutrients aren't being absorbed properly, leading to deficiencies.

Physical Activity: Finding the Balance

Regular, moderate exercise has been shown to enhance sperm quality by improving insulin sensitivity, reducing inflammation, and supporting hormonal balance. Men who engaged in regular physical activity have significantly higher sperm concentration and motility compared to sedentary men. However, there is a caveat! Overtraining or excessive endurance exercise, especially in hot conditions, may impair sperm production. Finding a balanced routine that includes strength training, cardiovascular activity, and recovery is so important. Exercise has been proven time and time again to reduce stress and improve mood. Stress can lower testosterone and disrupt the hormones needed for healthy sperm production, reducing fertility potential. Supporting a positive mood helps improve libido, energy, and the motivation to stick with healthy habits during the preconception phase.

Alcohol, Smoking, and Recreational Drugs

Substances like alcohol, tobacco, and recreational drugs all negatively impact male fertility. Even moderate alcohol intake can alter hormone levels and reduce sperm count. Smoking is consistently associated with decreased sperm quality and increased DNA fragmentation (which can lead to health complications in offspring). Cutting out these substances, even temporarily, can make a meaningful difference during the preconception period. Reducing Exposure to Toxins

Modern life exposes us to environmental toxins daily. Common culprits include endocrine-disrupting chemicals found in plastics (like BPA), pesticides, and heavy metals. These substances can interfere with hormone regulation and damage sperm DNA. High BPA exposure has been linked to lower sperm concentration and motility. Men trying to conceive should choose glass containers for re-heating their food, ensure they're eating adequate fibre to assist elimination pathways, and be mindful of their exposure to cleaning chemicals and personal care products. Use of heavy aftershaves and colognes can even contribute! Choose "lox-tox" whenever possible to reduce the overall load on the body. Don't aim for perfection, aim for reduction 😊

Tradies have a higher exposure to toxins.

A special mention for all the wonderful tradies in our lives: Tradies are often exposed to chemicals, dusts, heavy metals, and heat, all of which can impact sperm quality, hormone health, and DNA integrity. Here are some easy ways to support male tradie health while trying to conceive: Minimise Direct Chemical Exposure

Common culprits include:

• Solvents, paints, adhesives, petrol, diesel fumes

• Pesticides or treated timber (especially if used without protection)

• Heavy metals like lead, mercury, or cadmium are found in dust or old materials

What to do:

• Always wear proper PPE such as gloves, respirators, and protective clothing

• Shower and change clothes before coming home to reduce cross-contamination

• Avoid storing work gear or boots inside your home, especially near bedrooms or where children play
  

Support Detox Pathways

Even with protection, some exposure can still get through. That’s where nutritional and lifestyle support can make a huge difference.

Key nutrients to prioritise:

• Glutathione: NAC is our absolute favourite

• Zinc & selenium: crucial for sperm development and antioxidant defence

• Vitamin C & E: helps reduce oxidative damage to sperm DNA

• Fibre & water: support elimination of toxins through digestion and urine

Foods to include daily:

• Leafy greens, colourful veg, garlic, onion, berries

• Brazil nuts (selenium), pumpkin seeds (zinc), and oily fish

• Plenty of filtered water to support kidney and liver function

Keep the Testicles Cool

Tradesmen often wear heavy or synthetic workwear and spend time in hot environments (roofing, welding, kitchens, etc.). Overheating the testicles can reduce sperm count and motility.

Tips:

• Wear loose-fitting, breathable cotton underwear when off the job

• Avoid sitting with laptops on your lap or long sauna/hot tub sessions during preconception

• Take breaks in cooler areas if working in the heat for long stretches
  

The Final Thought: Why 6–12 Months of Preconception Care Matters For Sperm Health and Egg Health

Just like training for a marathon, preparing to conceive deserves time, intention, and support. We recommend 6–12 months of “preconception care” to help both partners reach their healthiest, most fertile selves before trying for a baby. Why the extra time? Because eggs and sperm don’t develop overnight. This gives us time to work with you, whoever you are, to get you feeling great and ready for the next generation.