Sperm Health: The Overlooked Key to Conception Success

Male fertility contributes to 50% of conception success, yet sperm health is often overlooked in the pre-conception journey.

The good news? Sperm quality responds rapidly to nutrition and lifestyle changes. Unlike egg development (which takes ~90 days), sperm regenerate roughly every 72–90 days, meaning targeted support can make a measurable difference within 3 months.

Top 3 Supplements for Sperm Health

1. Coenzyme Q10 (Ubiquinol)

Ubiquinol, one of the most well-studied supplements for male fertility.
It supports mitochondria inside sperm improving the ability to swim, fertilise an egg, and maintain DNA integrity.

Benefits: 

• Increases sperm motility

• Supports healthy morphology

• Improves DNA fragmentation levels

• Essential in older men or those with oxidative stress

• Clinical tip: Often included in pre-conception protocols, but dose and timing should be individualised.

2. Zinc

Zinc is essential for testosterone production, sperm formation and healthy semen volume. Low zinc levels are strongly associated with reduced sperm count and DNA fragmentation.

Benefits: 

• Improves testosterone levels

• Supports sperm development (spermatogenesis)

• Enhances seminal fluid quality

• Reduces oxidative stress in the testes

• Clinical tip: Often included in pre-conception protocols, but dose and timing should be individualised.

  
  

   

3. Omega-3 Fatty Acids (EPA/DHA)

Sperm are rich in DHA which keeps them flexible, resilient, and capable of swimming effectively.

Benefits: 

• Improves sperm count and motility

• Supports hormone production

• Reduces inflammation in the reproductive tract

• Enhances sperm membrane integrity

• Clinical tip: Often included in pre-conception protocols, but dose and timing should be individualised.

Lifestyle Considerations for Optimising Sperm Health

Beyond supplements, the biggest contributors to poor sperm quality include:

• High stress and cortisol

• Heat exposure (saunas, long hot showers, laptops on lap)

• Smoking or vaping

• Alcohol intake

• Poor sleep

• High refined-carbohydrate diet

• Plastics and endocrine disruptors

• Lack of exercise (or excessive high-intensity training)

Even simple changes like colder showers, reduced alcohol, whole-food eating and strength training can create significant improvements in semen quality.

Looking Deeper:

Testing options may include:

• Semen analysis (count, motility, morphology)

• DNA fragmentation testing

• Hormone panel (testosterone, FSH, LH, prolactin)

• Nutrient status (zinc, vitamin D, selenium)

What Next?

These three supplements offer strong research-based support, but remember: the real power lies in integration (labs + diet + movement + sleep + stress) and personalisation.

If you’d like help tailoring a pre-conception supplement protocol (aligned with your labs, history and fertility goals), book an appointment