Fertility is often viewed as a woman’s issue, but the truth is male fertility plays a vital role in conception. As Rachel Sherriff, founder of the Fertility Suite, says, “Around one in seven couples in the UK have trouble conceiving naturally. In around half of these couples, the male’s sperm has a significant role, and in around 30% of cases, sperm is the sole cause of the fertility concerns.” Rachel explains that when it comes to fertility, sperm health is more than just a number; it’s about the ability of sperm to swim efficiently, reach the egg, and fertilise it. Sperm quality also influences your child’s health, says fertility nutritionist Isobel Austin-Little. “Remember what creates life – half of your genetic information, and half of your partner’s. Studies show the health of both the mother and father at conception dictates the health of the pregnancy and the child’s health in later life.” 

When making changes to improve sperm health, results aren’t immediate. “The process of sperm production takes around two months, followed by two weeks of maturation,” explains Rachel. “During that final two-week period, sperm are particularly vulnerable to everything a man is exposed to – diet, alcohol, sleep, hydration, stress, you name it.” This means even small daily choices can impact sperm quality. “Everything a man is exposed to is reflected in his sperm and semen quality,” adds Isobel. “Semen analysis results can differ day-to-day depending on factors like hydration, protein intake, or whether you drank alcohol the night before. The good news is that if a man dedicates just three months to improving his lifstyle, he can produce a completely new batch of high-quality sperm.”

While women are often reminded of the biological clock, men aren’t immune to the effects of ageing. “Increased paternal age is linked to lower sperm quality, adverse reproductive outcomes, and a higher risk of complications like premature birth, low birth weight, and even certain neurodevelopmental and mental health conditions,” says Isobel. Combined with stress, poor sleep, and excessive or inadequate exercise, ageing can take a toll. “Stress and sleep deprivation impact testosterone levels, while overexercising raises cortisol – both of which compromise fertility,” says Rachel. “It’s not just about how old you are, but how well you’re supporting your body in the process.” This is why tuning into your body matters. “If you aren’t sleeping well, struggling with digestive issues or experiencing skin complaints, it’s a sign your body isn’t functioning optimally,” adds Rachel. “We should all be exercising, prioritising sleep and eating well for our overall health and wellbeing – fertility is simply an extension of that.” 

You’ve heard this one before, but when it comes to fertility, green veggies play a particularly important role. “Vegetables, especially those high in antioxidants, help combat oxidative stress in the body,” says Rachel. “Oxidative stress damages sperm cells, leading to DNA fragmentation and lower sperm motility.” Ensure your plate is full of colourful vegetables, especially those rich in vitamins C and E – both are vital for protecting sperm and ensuring strong motility, increasing the chances of sperm reaching the egg. Cruciferous vegetables such as broccoli, brussels sprouts and kale, as well as dark leafy greens like spinach and chard, are all excellent sources. Folate is another key nutrient for sperm health – find it in dark green vegetables like broccoli and leafy greens. 

Healthy fats, especially omega-3 fatty acids, are key to maintaining healthy sperm. “These fats help maintain the integrity of sperm membranes, improving quality and motility,” explains Rachel. The best sources of omega-3 are fatty fish like salmon, sardines and mackerel. “For men looking to boost fertility, fatty fish should be a regular part of your diet,” confirms Isobel. “Also consider replacing saturated fats, found in foods like processed meat, with healthy options. Saturated fats contribute to inflammation, which can reduce sperm quality.” Rachel is also a fan of nutrient-dense fats like avocado, olive oil and nuts. “Aim to eat healthy fats at every meal to support hormone production. Your body needs these fats to produce testosterone, essential for fertility.”

Zinc is essential for sperm production and overall fertility. In fact, zinc deficiency is closely linked to poor sperm quality, says Isobel. “Men with low zinc levels often experience reduced testosterone levels, which affects sperm production.” Zinc is abundant in foods such as oysters, beef and pumpkin seeds, as well as beans, lentils and nuts.

“Staying hydrated ensures your body can produce high-quality semen and maintain optimal sperm health,” emphasises Rachel. Water is the best option, but hydrating with herbal teas, coconut water or naturally flavoured water can all help you hit your daily target of two to three litres. If you’re physically active, you’ll need even more. “Adequate hydration is key to maintaining the fluid balance necessary for sperm to thrive,” stresses Isobel. “If you’re dehydrated, sperm become sluggish and may not be as capable of fertilising an egg.”

Exercise is great for maintaining a healthy weight, improving blood circulation, and boosting sperm health, but moderation is key. “Moderate exercise is beneficial for fertility but overdoing it can lower testosterone levels and impact sperm quality,” says Rachel. Isobel advises focusing on balanced exercise routines that include cardio, strength training, and flexibility work. “Intense endurance exercises like long-distance running or HIIT can increase cortisol levels, which reduce sperm count and motility.”

Excessive alcohol and caffeine intake can negatively impact sperm quality. “Too much alcohol has been shown to lower testosterone levels, reduce sperm count and affect motility,” says Rachel. “It’s also crucial to consume alcohol in moderation, especially when trying to conceive.” For Isobel, one to two drinks per week is the benchmark. “If you’re serious about improving fertility, consider cutting back on alcohol altogether.” Likewise, caffeine can interfere with fertility when consumed in excess. Rachel advises limiting your caffeine intake to no more than 200mg per day – equivalent to around one strong cup of coffee. 

Smoking is one of the most harmful habits for male fertility. “Cigarette smoke contains toxins that directly damage sperm DNA,” says Isobel. “It leads to lower sperm count, reduced motility and even infertility.” 

A healthy diet should be the priority, but certain supplements can rectify deficiencies and provide additional support. “Just be careful not to over-supplement,” warns Rachel. “Sperm are very sensitive, and too much of certain nutrients can be toxic for sperm. We often minimise supplements for clients with sperm issues and prefer a single supplement like Impryl, which contains balanced amounts of fertility-supporting nutrients like vitamin D, selenium, zinc, vitamin C and co-enzyme Q10.”

If you’ve been trying to conceive for a few months with no success, a semen analysis is the first step – and it’s more insightful than many realise. “This test gives you a snapshot of your sperm count, how well they swim (motility), and whether they’re the right shape to fertilise an egg (morphology),” explains Rachel. “You can do this via your GP or through a private provider, and it’s a great place to start.” But if things still aren’t progressing — or if there have been early miscarriages — it may be worth going a step further. “A DNA fragmentation test can offer a deeper look into sperm health, analysing the quality of the DNA within the sperm,” Rachel says. “This kind of damage isn’t visible under a microscope during a standard semen analysis, but it can be crucial for achieving a healthy pregnancy.”

There are other tests worth considering depending on your history or symptoms. These include a semen microbiome test (to rule out infection), hormone blood tests, or a physical exam and ultrasound to check for a varicocele — a common but often undiagnosed cause of poor sperm quality. “If you’ve been trying for six months and there are no female factor concerns, don’t delay in getting tested,” adds Rachel. “And if you’re experiencing testicular pain, swelling, or more subtle signs like fatigue, low libido, or difficulty building muscle, speak to a healthcare provider — it could point to a hormone imbalance.”

Fertility struggles can quietly chip away at a man’s confidence, identity and emotional wellbeing – and yet, these feelings are rarely spoken about. “Men can feel a deep sense of shame, inadequacy or failure, especially if they believe they’ve let their partner down,” says psychotherapist Rachael Walden from The Soke. “It can bring up anger, sadness or a sense of isolation – particularly as male fertility isn’t something that’s often discussed openly, even among close friends.” One of the most powerful things couples can do is create space to talk – even if those conversations are difficult. “Start by setting boundaries: agree how often you’ll talk about fertility and who outside of the relationship you’ll confide in,” says Rachael. “It can be helpful to pick a time – say, once a week – when you both have the emotional bandwidth to talk, without distractions.” If you’re the one dealing with a diagnosis or prolonged challenge, it’s okay to take the lead on what feels manageable, but it’s important to stay open to your partner’s needs.

Don’t underestimate the importance of intimacy either. “When you’re navigating a fertility journey, sex can become functional – something that’s timed and focused purely on results. But it’s still one of the best ways to feel close,” says Rachael. “Making time for touch, affection and fun in the bedroom – without the pressure of trying to conceive – is essential for maintaining connection.”

Visit TheFertilitySuite.co.uk, IsobelAustinLittle.com & TheSoke.uk