13 ways to improve your sperm to increase your chances of having a healthy baby

It’s a long and arduous journey for your sperm to travel from your testicles all the way through the cervix and up to the fallopian tubes.

The sperm that makes it through the egg needs to deliver half of the DNA to form a whole new human. Your health will determine whether or not you conceive, how healthy the pregnancy is, and how healthy your baby is. There may be a presumption that you are “fine” because your sperm count was good or because you have fathered a baby before, but your sperm test doesn’t tell you anything about any DNA fragmentation, and a sperm test from 3 months ago is already out-of-date information.

What is DNA fragmentation?

DNA fragmentation is damage to the genetic material of your sperm. Even if you have had a sperm test that told you your parameters were “normal” it doesn’t tell you about any DNA fragmentation, which means your sperm may be able to fertilise the egg, but if there is damage to the DNA, it may cause chromosomal abnormalities with the embryo. This means her body will probably reject the embryo resulting in a negative pregnancy test, or will cause a miscarriage and untold physical and emotional pain.

What is the good news?

The good news is that sperm production takes around 3 months, so the lifestyle changes that you make now will have a positive effect on the sperm that are released 3 months down the line - your health is in your hands.

The obvious

Alcohol: There is no way around this - drinking is going to damage your sperm, and binge drinking is the quickest way to kill them off entirely. Limiting your alcohol will improve your testosterone and increase the numbers and health of your sperm.

Smoking: Again, this is a tough one if you smoke, but all of the research shows that smoking is the worst-case scenario for your sperm, and that includes smoking weed or vaping. There is no way that you would want to smoke around your newborn baby, so now is a good time to get some support to help you give up.

Weight: Some research shows that a higher BMI can result in lower sperm count and sperm movement. See the notes on nutrition for more information.

The less obvious

Heat: Your testicles are outside of your body for a reason, they need to be a few degrees cooler than the rest of you. Avoid wearing tight underwear, hot baths, saunas, laptops on your lap, phone in your pocket, and sitting for long hours to prevent your sperm from boiling to death.

Exercise: Regular moderate movement throughout the day has been shown to be more beneficial than sitting all day and then hitting the gym hard. See where you can incorporate movement into your daily routine to increase antioxidant enzymes which will protect your sperm.

Caffeine: If you love your coffee then ditch the freeze-dried variety and go for one - two maximum - fresh quality cups per day. Caffeine stimulates your central nervous system, so be mindful of how it is affecting your sleep, you may need to have your last cup at lunchtime. Some other sources of caffeine are tea, energy drinks, chocolate, and some painkillers.

Sugar: Too much sugar in your diet can lead to a condition called insulin resistance which has an effect on your sperm motility. There is increasing research to indicate that artificial sweeteners have a negative effect on your gut health, so don’t be tempted to swap sugar for sweeteners. Eating something sweet is an immediate energy booster, so rather than eradicating sugar entirely, start by switching to natural sugars found in fruit, dried fruit, or small amounts of raw honey.

STI: Undetected sexually transmitted infections can cause infertility. If you have pain or burning when urinating, have to go to the bathroom often, or have pain around your pelvis then it may be worth getting tested. It is usually a straightforward fix and you would want to remedy this regardless of starting a family.

Nutrition: The sperm needs lots of vitamins and minerals for optimal health, but don’t get too bogged down with your selenium, zinc, omega-3 fatty acids, or antioxidant sources. If you follow a diverse whole-food diet, aiming for 30 different types of fruits, vegetables, nuts, and beans per week then you should hit your nutritional markers. If you really don’t know where to start then I recommend you book an appointment with a nutritionist who will support you with a bespoke programme.

Ejaculation: Having sex every other day once she finishes her period and up to ovulation will ensure there are sperm already in her womb to meet the egg. Once the fertile window has finished it is still important to ejaculate regularly - don’t go longer than 5 days without climaxing or your sperm health will start to deteriorate. And be aware that most lubricants can kill sperm, so invest in a fertility-friendly lubricant. And, while we are on the subject, it is also important that you support your partner to orgasm once you have ejaculated - this will help her cervix draw your sperm up into her womb, and release a ton of oxytocin which is the optimal way to bring a baby in.

Sleep: The quality of your sleep has an effect on your testosterone and overall health. 7-8 hours of quality sleep seems to be the optimal range for sperm health. Developing a regular routine with no screens before bedtime will synch you up to your natural circadian rhythm improving not just your sperm but all of your health parameters.

Chemicals: One of the growing concerns around the worldwide fall in sperm count is the chemicals in our environment. Start slowly by switching up your face, body, and hair products to more natural ones, then you can replace cleaning products, and then look at swapping plastic for glass. There is a lot of plastic in our environment that we cannot control, but if you are diligent with the other 12 ways on this list then you will still improve your sperm health.

Communication: When you have been trying for a baby for some time it becomes stressful. How do you really feel when her period comes? How is it when your friend who smokes and drinks announces their pregnancy? How is it when it is her fertile window but you’re not feeling sexual? I know you want to be strong for her, but you can be strong AND honest with her, she wants to know that you are as invested in this as she is. Not having open communication causes resentment, kills libido, and isn’t the best environment to bring in a baby. Emotional intimacy starts outside the bedroom by being open-hearted with each other.

This list isn’t exhaustive or prescriptive. Some things are non-negotiable (quitting drinking and smoking, healthy eating), but do what you can with the rest. It is far better for your health outcomes for you to have a healthy relationship with open communication and room for intimacy than be forcing down Brazil nuts. These changes will not only improve your fertility but will increase your overall health so you can be the healthiest dad possible for as long as possible.