6 Essential Ways to Improve Sperm Quality in 74 Days
By Chloe Dymond Young - BANT Registered Nutritional Therapist, IBCLC and ex-Midwife (17 years).
Men's Fertility: How to Prepare Your Body and Sperm for Conception
When preparing for pregnancy, the focus often falls on the woman, but male fertility plays an equally vital role. In fact, male factor infertility contributes to at least 40–50% of fertility challenges. The good news? Sperm health is highly responsive to diet and lifestyle, and most men can make meaningful improvements in as little as 74 days - the time it takes for sperm to regenerate.
In this blog, we’ll explore how men can optimise fertility through nutrition, stress reduction, exercise, detoxification, and protective habits - all based on the latest science.
Understanding Male Fertility:
Male fertility depends on three key factors:
Sperm Count – how many sperm are present
Motility – how well the sperm swim
Morphology – the shape and structure of the sperm
All of these are influenced by oxidative stress, hormonal health (especially testosterone), inflammation, and nutrient status.
A 2020 review in Reproductive Biology and Endocrinology concluded that oxidative stress is a leading cause of sperm DNA fragmentation, poor motility, and sub-fertility - all of which can be improved through antioxidant-rich diet and lifestyle.
1. Nutrition for Sperm Health:
Sperm are highly vulnerable to damage from oxidative stress, making antioxidant and nutrient-dense foods essential for fertility.
Key Fertility Nutrients:
Zinc – supports testosterone and sperm count (sources: pumpkin seeds, oysters, beef, lentils)
Selenium – enhances motility and reduces sperm DNA damage (sources: Brazil nuts, fish, eggs)
Vitamin C – protects sperm from oxidative stress (sources: berries, citrus, red peppers)
Vitamin E – improves sperm membrane integrity (sources: sunflower seeds, almonds, avocado)
CoQ10 – boosts motility and mitochondrial energy (found in oily fish, organ meats, or as a supplement)
Omega-3 fats (EPA & DHA) – improve sperm structure and fluidity (sources: salmon, sardines, flaxseeds)
Limit:
Ultra-processed foods – linked to lower sperm counts
Trans fats, refined sugar, and excessive caffeine – may impair sperm production and increase inflammation
A 2022 study in Human Reproduction Update found that men with a Mediterranean-style diet had significantly better semen parameters than those consuming a Western diet.
2. Reduce Oxidative Stress & Environmental Toxins
Everyday exposures can damage sperm at the DNA level, lowering quality and fertility.
Key Toxins to Minimise:
Smoking – damages DNA and reduces sperm count and motility
Alcohol – excessive intake lowers testosterone and impairs spermatogenesis
Recreational drugs – including cannabis, which may affect sperm shape and movement
Plastics & endocrine disruptors – like BPA and phthalates (found in receipts, bottled water, and personal care products)
What Helps:
Filtered water in glass or stainless steel bottles
Use natural deodorants and grooming products (scan with the Yuka app)
Avoid microwaving food in plastic
Reduce exposure to pesticides by choosing organic where possible (especially the Dirty Dozen)
Research from the journal Fertility & Sterility (2019) links BPA exposure to reduced sperm concentration and viability in men.
3. Protect Sperm from Heat & Radiation
Sperm are extremely sensitive to temperature. Even small increases in scrotal temperature can reduce sperm count and quality.
Protective Habits:
Avoid hot baths, saunas, and heated car seats
Wear loose-fitting underwear (choose cotton over synthetic)
Don’t keep laptops or phones near the groin - the heat and EMFs may affect sperm quality over time
A study in Andrology (2017) reported significantly lower motility and morphology in men who used laptops on their lap daily.
4. Exercise - In the Right Amount
Moderate exercise helps regulate testosterone, improves circulation to the reproductive organs, and reduces oxidative stress.
Ideal Approach:
3–5x/week of moderate-intensity exercise (brisk walking, swimming, weights)
Include strength training to support insulin sensitivity and hormone balance
Avoid:
Overtraining, excessive cycling, or endurance sports without adequate fuelling - which can reduce testosterone and increase cortisol
5. Stress Management: Cortisol Competes with Testosterone
Chronic stress raises cortisol, which suppresses testosterone and affects sperm quality. Stress also lowers libido and may impair sleep - both crucial for fertility.
Stress-Reducing Activities:
Breath work or meditation (10 mins daily)
Gentle exercise and time in nature
Social connection and hobbies
Prioritising sleep (7–9 hours per night)
A 2014 study in Fertility & Sterility found that higher perceived stress levels were associated with lower sperm concentration and motility.
6. Supplements to Consider
If sperm quality is low or if preparing for conception in the next 3–6 months, targeted supplementation may help.
Always consult a practitioner, but these are commonly used:
Zinc and selenium
CoQ10 (100–200mg/day)
L-carnitine – improves motility
Vitamin D – supports testosterone and sperm count
Methylated B vitamins (especially if MTHFR SNP is present)
How Long Does It Take to Improve Sperm?
Sperm take ~74 days to fully regenerate, so the changes you make today will impact your fertility 2–3 months from now. Planning ahead is key.
Final Thoughts
Preparing for conception is a team effort - and men have a powerful opportunity to influence not just conception success, but also the genetic health of their future child. With the right nutrients, lifestyle changes, and supportive habits, sperm health can be significantly improved in just a few months.
I offer personalised nutrition and lifestyle plans, to improve your health and sperm quality ready for conception, BOOK A FREE DISCOVERY CALL to find out more.
