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When couples start trying to conceive, the focus naturally falls on the woman. Her cycles, her hormones and egg quality are all highlighted. In recent years, there has been a lot more research carried out into the importance of male fertility and sperm health.
Research shows that up to half of all fertility challenges are due to the male factor. Even when sperm analysis may appear to be fine, there are other factors such as DNA fragmentation, inflammation, lifestyle and environment that may be affecting sperm quality and male fertility.
However, the good news is that sperm quality is very susceptible to improvements as the sperm renew every 60-72 days.
What “Good Sperm Health” means
When we look at a semen analysis, there are a few key markers that tell us how healthy the semen is.
Sperm Count – How many sperm are present (measured by ml)
Motility – How well the sperm can swim
Morphology – The shape and structure of the sperm
Concentration – The number of sperm in the given volume
Validity – How many sperm are alive and functioning
These numbers are important, but do not give us the whole picture. The newest research available in this area talks about DNA fragmentation (how good or intact the genetic material in the sperm is) too.
Even when the standard sperm analysis comes back normal, high DNA fragmentation can affect conception rates, the development of the embryo, and can also increase miscarriage risk.
Sperm as a marker of male health
Sperm isn’t just a marker of male fertility but a marker of male health in general. It is strongly linked to longevity, metabolic function and inflammation.
A major study carried out in Scandinavia followed thousands of men for decades. The results showed that men with better sperm health, including better motility and higher sperm counts lived several years longer than the men who had poorer sperm quality. This study showed that semen quality reflects what is happening throughout the body. If sperm quality is low it is often a sign that factors like nutrition, sleep, stress, weight and hormones or chronic inflammation may need addressing.
Sperm Counts are declining globally
In recent years, several meta-analyses have demonstrated a decline in male fertility (sperm counts decreased). Experts have put this down to ultra-processed diets, exposure to chemicals that are endocrine disrupting, sedentary lifestyles, smoking and alcohol, chronic stress and heat exposure.
Why does diet play a major role in sperm health
Sperm is being constantly created. What a man eats today can directly affect his sperm in as little as 1-2 weeks, but 2-3 months is the window of opportunity where we can really influence sperm quality.
Nutrition plays a role in male fertility because it directly affects hormones, inflammation, metabolic health and even the structure of the sperm. Hormones production relies on healthy fats, zinc, vitamin D and cholesterol to thrive. Omega 3 fatty acids are also essential and are needed for the structure of the sperm.
Diets high in ultra-processed foods can increase inflammation and oxidative stress, which may damage sperm DNA. Antioxidant foods are recommended for sperm health and DNA protection. Metabolic health also matters; insulin resistance and abdominal weight gain is linked with poorer sperm quality. Together, these areas show just how strongly everyday nutrition influences sperm health.
A fertility diet for males is simply one that reduces inflammation, supports hormonal health and is rich in antioxidants. For better sperm health, focus on a nutrient dense anti-inflammatory diet. One that incorporates omega-3 foods such as oily fish, nuts and seeds. Have daily servings of colourful fruits and vegetables. These provide antioxidants that protect against oxidative stress. Choose wholegrains that don’t cause blood sugar spikes. It is also advised to limit ultra-processed foods. To learn more about male fertility foods go to our Best Foods for Male Fertility blog
Key takeaways
Sperm health responds to lifestyle changes, including diet, stress and sleep. Improvements to sperm quality can be made in a short space of time. It is very important for both partners to support their health. This increases conception rates, lower miscarriage risk and even early pregnancy improves. Sperm health also reflects overall male health and is linked to inflammation, metabolism and longevity. Focusing on a male fertility diet that incorporated a mediterranean style diet focusing on nutrient dense, anti-inflammatory diet alongside reducing alcohol, smoking and ultra processed foods can make a significant difference to sperm health.
- Temporal trends in sperm count: a systematic review and meta-analysis by H. Levine et al. (2023)https://pubmed.ncbi.nlm.nih.gov/36377604/
- Semen quality and lifespan: a study of 78,284 men followed for up to 50 years by L. Priskorn et al. (2025) https://academic.oup.com/humrep/article/40/4/730/8051460
- The Effect of Nutrients and Dietary Supplements on Sperm Quality Parameters: A Systematic Review and Meta-Analysis of Randomised Clinical Trials by A. Salas-Huetos et al. (2018) https://pubmed.ncbi.nlm.nih.gov/30462179/
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