When a couple is struggling to conceive, the focus often automatically turns to the woman. However, research shows that in almost half of the cases, the man also plays a role. Reduced sperm quality is more common than many men think. And precisely because sperm cells renew every 72 to 90 days, there is a lot of room for improvement with nutrition, lifestyle, and the right nutrients.
Sperm quality is assessed on four pillars: the number of sperm cells (concentration), their movement (motility), their shape (morphology), and the quality of the DNA in the cell. The better all these factors come together, the greater the chance of fertilization and a healthy pregnancy.
What determines sperm quality?
Sperm quality is assessed on the number of sperm cells, their motility, their shape, and the health of the DNA. All these factors together determine how likely it is that a sperm cell reaches the egg and successfully fertilizes it. During the production and maturation of sperm cells, the body is extra sensitive to nutrient deficiencies, stress, or harmful substances. Therefore, nutrition and lifestyle can make a big difference directly.
Testosterone and estrogen: the hormonal balance in men
A man's fertility depends largely on the amount and balance of his sex hormones. Testosterone is the most important male hormone and plays a direct role in the production of sperm cells, sperm quality, and libido. Without enough testosterone, fewer sperm cells are produced, motility decreases, and the chance of fertilization can drop.
Opposite testosterone is estrogen, which is naturally called a “female” hormone. Men also need estrogen, but in much smaller amounts. The problem is that more and more men today have a too high estrogen level. This has to do with modern lifestyle factors: overweight (fat tissue converts testosterone into estrogen), alcohol, food full of processed products, and exposure to hormone-disrupting substances in plastics (such as BPA) and pesticides.
Research shows that men have higher estrogen levels on average than dozens of years ago, while testosterone levels are actually falling. This has major consequences for fertility: too much estrogen inhibits the production of testosterone, disrupts the maturation of sperm cells, and can even lead to a lower sperm concentration and worse motility.
What can you do as a man to improve your fertility?
The hormonal balance in men – sufficient testosterone and a low, stable estrogen level – largely determines sperm quality. With the right lifestyle and nutrition, you can positively influence this balance.
Lifestyle
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Sleep: 7–8 hours per night increases testosterone and supports recovery.
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Strength training: stimulates testosterone production and improves blood flow to the genitals.
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Weight loss in case of overweight: less fat tissue → less conversion of testosterone into estrogen.
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Stress management: less cortisol = more room for healthy testosterone production.
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Avoid heat and hormone-disrupting substances: no laptop on your lap!! Avoid BPA plastics and pesticides.
Nutrition
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High-protein diet (organic eggs, legumes, fish): building blocks for hormones and sperm.
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Zinc & selenium (nuts, seeds, shellfish): increase testosterone and improve sperm motility.
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Vitamin D (sunlight, fatty fish, or supplementation): supports testosterone and sperm production.
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Omega-3 (EPA/DHA) (fatty fish or algae oil): improves sperm cell membranes and hormonal balance.
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Vegetables & fruit: eat as many different organic vegetables and fruits as possible, these are rich in antioxidants (C & E) that protect sperm from DNA damage.
Important vitamins and minerals for men
Besides healthy nutrition and lifestyle, there are nutrients that science has repeatedly linked to better sperm quality. These micronutrients support the production of testosterone, protect the DNA of sperm cells, and improve motility and shape.
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Zinc – essential for the production of testosterone and the production of sperm cells. A deficiency often leads to reduced concentration and quality.
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Selenium – supports sperm motility and protects cells against oxidative stress.
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Folate (Quatrefolic®) & B12 – necessary for DNA synthesis and cell division, making the genetic material in sperm cells stronger and more stable.
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Vitamin C & E – powerful antioxidants that protect sperm cells from DNA damage caused by free radicals.
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Co-enzyme Q10 – increases energy production in the mitochondria of the sperm cell, increasing motility.
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Omega-3 fatty acids (EPA/DHA) – improve the cell membranes of sperm cells, making them more flexible and mobile.
Calculate ovulation and increase your chances of pregnancy
Many couples do not know exactly when the most fertile days are. With the Calculate ovulation tool on our website, you get immediate insight into your three most fertile days of the cycle. This significantly increases the chance of fertilization, because timing is crucial.
When you use the tool, you receive not only these fertile days, but also practical tips about intercourse around ovulation. This way you learn how you can improve the quality of sperm cells and which frequency gives the best result.
Furthermore, you get exclusive access by email to our whitepaper ‘Getting pregnant’, written by our experts. In this, we share extra advice on nutrition, lifestyle, supplements, and the role of hormones. This way you combine knowledge about your cycle with the right support for you and your partner.
It takes two to tangle
Fertility is not just about the woman. Sperm quality plays just as big a role in realizing the wish for a child. The positive thing is that men can actively influence their fertility. Within three months, a noticeable improvement can already take place through better nutrition, more exercise, less stress, and the use of the right nutrients.
Do you want to increase your chances together with your partner? Then contact us via info@mompwdr.com. Our team of specialists is happy to assist you.
Frequently asked questions about male fertility
1. How long does it take before sperm quality improves?
Because sperm cells renew every 72–90 days, you often see improvement within three months when you start eating and living healthier and using supplements.
2. What is bad for sperm?
Smoking, alcohol, overweight, stress, poor sleep, and heat (such as saunas or tight clothing) have a negative impact on the quantity and quality of sperm.
3. Which vitamins are important for sperm?
Zinc, selenium, folate, B12, vitamin C, vitamin E, co-enzyme Q10, and omega-3 fatty acids are scientifically proven to be important nutrients for healthy sperm cells.
4. Can stress affect male fertility?
Yes, chronic stress increases cortisol and lowers testosterone, reducing the production of sperm cells. Stress management and sufficient rest are therefore essential.
5. When is the best time to have sex to get pregnant?
With the ovulation calculator tool on our website, you can easily determine the three most fertile days. You also receive tips about intercourse and access to our exclusive e-book with extra advice to increase the chance of pregnancy.
