What does good sperm health actually look like?

“It means more than having lots of sperm. It’s about how well they swim and their shape. The condition of the DNA they carry matters too: they’re delivering half the instructions for making a baby. A semen analysis is a useful starting point, but it can't tell you whether you are fertile or not, which a lot of people are surprised about.” – Dr Anand Patel, sexual function & men’s health doctor, and advisor at OVA

If you can get an erection, are you fertile?

“Being able to get an erection and ejaculate doesn’t tell you whether you’re fertile. Everything can appear to work perfectly while sperm production is struggling. Sexual function and fertility are different things, so don’t assume that because the delivery service is running, you know what’s in the parcel.” – Anand

What are some other common misconceptions about male fertility?

“First, that male fertility does not decline with age. Sperm health does decline steadily, with a sharper decline evident from the age of 45. Second, that sperm health can’t be fixed. Sperm takes roughly 74 days to regenerate, so changes that men make now will have an impact on their sperm health in three months’ time.” – Jess Willow, fertility & pregnancy dietitian at Proceive

Which lifestyle factors can affect sperm health?

“Smoking, heavy drinking, anabolic steroids and excess weight can all affect sperm production or quality. Some infections and medical conditions can play a part too. Testosterone treatment can actually switch sperm production off – something many men understandably find surprising. And repeated overheating doesn’t help, so avoid frequent hot tubs or saunas.” – Anand

How can men help increase their sperm count?

“Drinking less alcohol, stopping smoking, wearing looser-fitting underwear, avoiding prolonged heat to the testes, and reducing exposure to certain chemicals such as pesticides, solvents and some heavy metals.” – Jess

Any nutritional changes that can help here?

“I wouldn’t recommend focusing on individual foods. I’d focus instead on overall diet. From a nutrition perspective, eat plenty of colourful plant foods to increase antioxidant intake; eat oily fish around twice a week for omega-3 fatty acids; and eat foods rich in nutrients important for sperm health, including zinc and selenium. Lycopene is particularly interesting in male fertility, so something as simple as including cooked tomatoes or a glass of tomato juice regularly can be useful. Reducing ultra-processed foods, stopping smoking and reducing excessive alcohol intake can also help support sperm health.” – Charlotte Grand, fertility nutritionist

Anything else to think about?

“It can be misleading if men believe they can improve every fertility problem through nutrition and lifestyle alone. Poor sperm parameters can have an underlying structural cause, such as a varicocele, or a genetic cause, which clearly needs appropriate investigation. So, while I encourage men to optimise their nutrition and lifestyle, I would always see this as something to do alongside fertility investigations, not instead of them. Otherwise, there is a risk of spending months trying to improve sperm quality only to discover later that there was an underlying issue that needed investigating.” – Charlotte

And what should someone do if they’re worried about their fertility?

“Speak to their GP and ask whether a semen analysis is appropriate. If they’re trying as a couple, both partners should be assessed. Seek help after a year without pregnancy, or sooner if your partner is 36 or over, or if either of you has a known concern. An abnormal sperm result often needs repeating; it doesn’t automatically mean you can’t become a father.” – Anand

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DISCLAIMER: Features published by SLMan are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.