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Lifestyle Changes to Improve Sperm Health
For Men and the Second Biological Parent
 
Want to know how to improve your health before conceiving? Welcome to part two of our series looking at lifestyle changes for preconception health. This week we will focus on the best changes for men and second biological parents to make before trying to conceive.

There can be many benefits of making lifestyle changes including: 

✅ Increase your semen quality 
✅ Increase your chances of conceiving
✅ Improve your health
Lifestyle Changes to Consider

Stop smoking, vaping or using nicotine-containing products 🚬
If you smoke, stopping smoking is one of the best things you can do to improve your fertility and increase your chances of conceiving.

Stop recreational drug use 🌱
Similar to smoking, recreational drugs can have a negative impact on fertility.

Reduce alcohol to 14 units per week or less 🍷
Consuming too much alcohol can have a negative impact on your testosterone production which can lead to reduced sperm count.


Stop any protein powders or supplements that contain testosterone ❌
Testosterone supplements can lower your sperm count.

Consider ejaculation frequency 💦
It is recommended that you ejaculate every 2–3 days for optimal sperm health.

Consider a multivitamin 💊
Most people can obtain all the nutrients they need by eating a healthy and balanced diet. However, if you want to take a supplement look for one containing zinc, selenium, vitamin C and L-carnitine. 

Eat a balanced diet ⚖️
Lean meat, eggs, dairy products, fruit and vegetables are all important to keep you healthy. If you’re a vegetarian, make sure you’re getting enough iron and vitamin B12. Similarly, if you’re a vegan, you also need to ensure you get enough calcium.

Maintain a healthy weight 🩺
Having a body mass index of 19 - 25 is generally considered ideal, but we recommend consulting your doctor for advice specific to you.


Exercise regularly 🏃
Exercise can have a big impact on your overall health and can improve your fitness. You could start by making sure you get your recommended 10,000 steps every day.

Thank you for joining us for our two-part series. We hope you have a wonderful weekend and we'll see you next Friday!

Our newsletters are written by our fantastic medical team
Dr. Louise, MBChB
Sandy, Embryologist
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