Looking After Your Sperm: Practical Tips for Men Trying to Conceive

If you’ve been told your sperm parameters are abnormal, it’s normal to feel concerned. The good news is that there are several evidence-based steps you can take to support your fertility and give your sperm the best chance to be healthy and functional. Fertility isn’t just about sperm numbers — it’s about motility, shape, and DNA integrity, all of which can respond to positive lifestyle changes.

1. Stop Smoking

Tobacco smoking reduces pregnancy chances by half. This is because it damages sperm DNA, which will lower the chance of a healthy pregnancy and affect your child’s long-term health. It also reduces sperm count by up to 20% and increases the number of abnormally shaped sperm. Quitting smoking is one of the most important steps you can take.

2. Alcohol in Moderation (or None)

Occasional drinking is generally not harmful to sperm, but regular drinking or binge drinking can impair testicular function and reduce sperm quality. Some men may choose to avoid alcohol entirely while trying to conceive, which is ideal. Minimising alcohol helps support your overall health and hormone balance.

3. Exercise Regularly

Aim for 3–4 sessions per week, with 30–40 minutes of exercise each time. Resistance training is especially beneficial. Try to avoid long periods of cycling, which can increase scrotal temperature and affect sperm production.

4. Nutrition and Weight Management

A low sugar, low carbohydrate, high protein diet is recommended for men trying to conceive. Principles to follow are;

• Low sugar, low carbohydrate, high protein diet
• Fat agnostic — include fats, ideally unsaturated, don’t restrict
• Prioritise protein, white meats and fish in particular, with red meat up to twice per week

5. Weight Management

Maintaining a healthy body weight supports sperm count, motility, and hormone balance

• Combine diet, exercise, and intermittent fasting for best results
  • Fasting can improve insulin sensitivity and promote fat loss
  • Exercising in a fasted state can enhance fat burning and hormone regulation
• Even modest improvements in body composition can positively influence sperm quality

5. Supplements

Menevit is one supplement designed to support sperm health. It contains zinc, antioxidants, vitamins, and minerals that may help reduce oxidative stress in sperm and support DNA integrity.

6. Avoid Illicit Drugs and Certain Prescriptions

Anabolic steroids, recreational drugs like marijuana, cocaine, or heroin, and some prescribed medications (especially hair loss medications) can reduce testosterone and sperm production. Avoiding these substances gives your sperm the best chance to recover.

7. Protect Against Heat

Sperm production is best when testicles are a few degrees cooler than body temperature. Avoid:

• Hot baths, saunas, and spas
• Tight underwear (boxers are preferable)
• Prolonged laptop use on the lap

It can take a few months for sperm to recover if they’ve been exposed to heat, so early changes are worth making.

8. Minimise Exposure to Environmental Toxins

Pesticides, heavy metals, and other chemicals can impair sperm quality. If your work involves exposure, follow occupational health and safety guidelines and use protective equipment. Read this blog for further tips https://drchrisrussell.com.au/omfg/environmental-toxins-and-fertility-what-you-need-to-know/

Putting It All Together

Improving sperm health is largely about consistent lifestyle choices: avoiding harmful substances, maintaining a healthy weight, exercising appropriately, eating an optimal diet, and protecting the testicles from heat and toxins. Even modest changes can make a difference, and positive habits also support your overall wellbeing.

Remember, fertility takes two — these steps are one part of the journey. Discuss any concerns or persistent issues with your doctor, who can guide you on further testing or assisted reproductive options if needed.