Did you know the formation of mature sperm takes about two months? This means a male’s reproductive health is impacted by his diet, lifestyle, general health and environment some two to three months prior.

When trying to conceive, a man’s reproductive health is as important as the females, and also contributes towards optimising the chances of a healthy baby.

Doing your part to ensure your sperm is as healthy as possible is a very important contribution to you and your partner’s fertility journey.

Here are some tips to ensure you and your sperm are in optimum condition:

1. Smoking

Smoking can reduce sperm count and result in poor sperm quality.

If you are a smoker, quitting smoking is an integral part of preconception care for both partners.

2. Alcohol

Studies have shown that as little as one beer per day can affect sperm, increasing the risk of miscarriage and reducing the chance of a live birth. Therefore, restrict your alcohol intake if you and your partner are trying to conceive.

3. Caffeine

Caffeine affects sperm motility and quality; therefore you should limit your daily consumption to one or two cups of coffee per day.

4. Weight

As with the female, there is a clear relationship between weight and fertility for men.

Men who are significantly overweight may have decreased sperm count and quality.

Keep your weight within the recommended BMI range.

5. Diet and exercise

Diet and exercise play important roles in the production of sperm. A healthy, balanced diet rich in lean proteins, fresh fruit and vegetables are recommended.

Men need to keep in mind that sperm is produced at slightly below body temperature, so it is important to exercise at a sensible pace and not overheat.

6. Keep cool

Overheating can affect sperm quality. The testes are outside the body to keep them cooler for a reason. Avoid hot spas, saunas, tight jeans and underwear or even using your laptop on your lap.

7. Vitamin supplements

Zinc deficiency can reduce testosterone levels and semen production.

Taking a supplement can improve DNA quality. We recommend taking a supplement with antioxidants and zinc.

8. Recreational drugs

It is advisable not to use any form of recreational drugs when trying to conceive or after conception.

Marijuana and anabolic steroids can affect sperm count and quality.

9. Ejaculation frequency

Interestingly, infrequent ejaculation results in sperm becoming sluggish and tending to have more chance of DNA damage.

Men need to ejaculate regularly to keep the sperm healthy and motile. For best results, try to ejaculate every two days, especially when your partner is ovulating.

10. Stress

Studies have shown that semen quality declines during periods of stress. Engage in stress-lowering activities such as reading, walking, etc.

11. Toxins

We are confronted with myriad environmental toxins on a daily basis.

If you are exposed to paint, diesel fumes or pesticides, either avoid these toxins or use protective safety equipment. Pollution can also cause DNA damage to sperm, so employ safety measures.

Do you have any more to add to this list? Please share in the comments below.

Image courtesy of Shutterstock.com
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  • My husband caught the Mumps as an adult so was tested a few years after that and was told he had a low sperm count. I was born with only one ovary but I would fall pregnant with ease every time we tried. Very lucky


  • An interesting read, thanks for sharing.


  • how to improve


  • improve male


  • A very interesting read! Very good!


  • checklist

    • yeah this is a checklist maybe others might benefit from


  • Didn’t need to read this one. Successfully conceived here, family complete :)


  • Yes i have heard the zinc theory too.


  • Zinc. My husband was told to take Zinc tablets when we were struggling to get pregnant. We also learned that his years of working all day out in the very hot sun may have contributed to a lack of sperm.


  • Thanks for sharing this article and for the tips – definitely exercise such as walking and yoga are beneficial.


  • I didn’t expect to see zinc make this list. Thanks for the rundown. Interesting reading.


  • Seems like it is getting harder and harder to procreate – what is this modern world doing that is so wrong?


  • Lke it


  • It is an excellent article. Thank you


  • Good tips – thanks for sharing.


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