7 Ways to Support Male Fertility When Trying to Conceive
Written by Jess Kasriel, Fertility Nutritional Therapist / Practitioner
In my last blog, I talked about male infertility and why male fertility deserves much more attention when a couple is struggling to conceive.
It's very easy for fertility to become focused almost entirely on the woman — her cycle, hormones, nutrition, supplements, age and lifestyle — while male fertility can sometimes be overlooked.
But fertility is a shared journey, and male factors can contribute to infertility on their own or alongside female factors. Current guidance recommends that both partners are assessed where there are concerns about fertility.
So if you're trying to conceive, what can your partner actually do to support his fertility?
There isn't a magic food, supplement or lifestyle change that guarantees better sperm or pregnancy. However, there are some sensible areas to focus on that can support overall health and may be beneficial for reproductive health too.
1. Focus on a varied, nutrient-dense diet
Nutrition is important for overall health, and there is some evidence that dietary patterns may be associated with semen quality. However, the evidence isn't strong enough to say that a particular fertility diet or individual nutrient will definitely improve fertility.
A good starting point is simply to focus on a varied diet containing plenty of vegetables and fruit, wholegrains, sources of protein, nuts and seeds, healthy fats and oily fish where appropriate.
Nutrients such as zinc, selenium, folate, vitamins C and E and omega-3 fatty acids are involved in normal biological processes relevant to reproductive health, but that doesn't necessarily mean that taking high-dose supplements will improve fertility.
If you're considering supplements, it's worth looking at the individual's diet, health and any known deficiencies rather than simply taking a long list of fertility supplements.
Current male infertility guidance also highlights that the evidence linking specific dietary factors with male fertility is still limited, so a balanced overall diet is a more sensible focus than chasing individual "fertility foods."
2. Pay attention to smoking, alcohol and recreational drugs
Lifestyle factors can play a role in male reproductive health, and smoking is one of the areas where there is evidence of an association with poorer semen parameters.
Smoking has been associated with reductions in sperm concentration and motility and possible effects on morphology.
Heavy alcohol consumption can also be associated with poorer semen parameters and lower testosterone, although the evidence around moderate alcohol intake and male fertility is less clear.
If you're trying to conceive, reducing or stopping smoking and avoiding recreational drugs are sensible steps for overall health as well as reproductive health.
If alcohol intake is high, reducing it may also be worthwhile.
3. Look after your general health and weight
Your overall health matters when you're trying to conceive.
Being significantly overweight or underweight can be associated with reproductive and hormonal problems, and regular physical activity is an important part of maintaining general health.
The aim isn't to exercise as much as possible or follow a strict diet. In fact, very high levels of exercise can also affect reproductive function in some men.
Instead, think about finding a sustainable balance of regular movement, strength and cardiovascular exercise, good nutrition and adequate recovery.
If weight, metabolic health or hormones are a concern, it can be useful to discuss this with your GP or an appropriate healthcare professional.
4. Be mindful of excessive heat exposure
The testes are outside the body for a reason: sperm production works best at a temperature slightly below core body temperature.
There is evidence that significant or prolonged heat exposure can affect sperm production, and this is an area worth considering if someone is regularly exposed to very high temperatures.
That doesn't mean you need to become frightened of every hot shower or never sit down again.
If you're trying to conceive and regularly use very hot baths, hot tubs or saunas, it may be sensible to reduce prolonged exposure while you're working on your fertility.
The evidence around everyday activities such as sitting, cycling or crossing your legs is much less clear, so I wouldn't suggest that you need to avoid these activities completely.
5. Review medications, testosterone and supplements
This is a really important one.
If your partner is taking medication, it's worth checking whether there are any known reproductive effects rather than stopping anything without medical advice.
In particular, testosterone therapy and anabolic steroids can suppress sperm production and interfere with fertility. This is something that should always be discussed with a doctor if you're trying to conceive.
It's also worth reviewing supplements rather than assuming that more is better.
There are lots of male fertility supplements on the market containing antioxidants, zinc, selenium, CoQ10 and other nutrients. Some studies have found improvements in semen parameters with particular supplements, but the evidence isn't strong enough to recommend supplements routinely for every man trying to conceive.
Personalisation matters.
6. Reduce unnecessary exposure to environmental chemicals where practical
You may have heard the term xenoestrogens used in relation to fertility.
These are chemicals that can interact with hormonal systems, and researchers are investigating the potential reproductive effects of environmental exposures including some endocrine-disrupting chemicals.
However, this is an area where the science is still developing, and I don't want you to feel that you need to completely overhaul your home or become anxious about every plastic container you use.
Instead, simple practical steps can make sense — for example, avoiding unnecessarily heating food in plastic and following sensible food-storage guidance.
Think reduce unnecessary exposure where it's practical, rather than trying to eliminate every possible environmental chemical from your life.
7. Have sex regularly rather than trying to time everything perfectly
When you're trying to conceive, it can be tempting to become very focused on getting the timing absolutely perfect.
But you don't need to have sex on one specific day to have a chance of conceiving.
The NHS recommends having sex every 2 to 3 days without contraception when trying to conceive. You're more likely to conceive around the time of ovulation, so having sex regularly throughout the cycle helps ensure sperm are available during the fertile window.
There is also no need to deliberately avoid ejaculation for a long period beforehand in an attempt to "build up" sperm.
If you're using ovulation tracking and know when your fertile window is, having sex regularly during this time can be a useful approach — but try not to let it become another source of pressure.
Give it time
One reason I like talking about a longer-term approach to male fertility is that sperm production takes time.
Sperm are continuously being produced, and changes in lifestyle aren't necessarily reflected in semen parameters immediately.
If your partner is making positive changes to his diet, smoking, alcohol intake, exercise or general health, it can take time before these changes are reflected in a semen analysis.
This is one reason why, if an initial semen analysis shows an abnormal result, a repeat test is often carried out around three months later.
So rather than trying to change everything overnight, focus on making realistic changes that can become part of everyday life.
What if you've been trying for a while?
Lifestyle can be an important part of supporting health, but it shouldn't replace appropriate fertility assessment.
If you've been trying to conceive without success, it's worth speaking to your GP or fertility clinic. Both partners can be assessed, and a semen analysis is usually an important part of investigating male fertility.
And if you've already had a semen analysis showing an abnormal result, don't assume that lifestyle changes are the only answer. Depending on the results, your doctor or fertility specialist may recommend further investigation or treatment.
Male infertility can sometimes have an underlying medical cause that needs specific treatment, so getting the right assessment is important.
Supporting the whole fertility picture
When you're trying to conceive, it can be easy to become focused on finding the one thing that will make the difference.
But fertility is much more complex than that.
For men, supporting fertility may involve looking at nutrition, general health, lifestyle, medications, environmental exposures and sperm health, while also making sure that any underlying medical issues are appropriately investigated.
And importantly, this shouldn't all fall on the woman.
If you're the one doing all the fertility research, changing your diet, taking supplements and tracking your cycle, it may be time to bring your partner into the conversation too.
Fertility is a shared journey, and both partners deserve support.
Want personalised fertility support?
As a Fertility Nutritional Therapist / Practitioner based in Finchley, North London, I work with women who want to understand their fertility and feel more supported through their journey.
My approach combines personalised fertility nutrition and lifestyle guidance with fertility education, healing, Reiki and mind-body support.
If you're overwhelmed by fertility information and want help understanding where to focus your energy, I offer three ways to work with me:
🌿 Fertility Clarity Session — 1:1, 60 minutes
A focused session to explore your fertility journey, answer your questions and identify personalised next steps.
🌿 Fertility Reset Programme — 1:1, 6 weeks
A deeper 1:1 programme to understand your body, uncover your fertility foundations and create a clear path forward.
🌿 Fertility Rebalance Programme — 1:1, 3 months
My most comprehensive level of personalised support, combining fertility nutrition, lifestyle, cycle awareness, healing, Reiki and ongoing 1:1 support.
Jess x
Craving more tips, insights & support?
You can follow me on Instagram, where I regularly share fertility tips, nutrition insights and support for women trying to conceive.
References
American Society for Reproductive Medicine (ASRM) — Diagnosis and treatment of infertility in men: AUA/ASRM guideline. Guidance on male fertility assessment, lifestyle factors and treatment.
American Society for Reproductive Medicine (ASRM) — Diagnosis and treatment of infertility in men: AUA/ASRM guideline Part II. Guidance that male and female partners should be evaluated in parallel.
American Society for Reproductive Medicine (ASRM) — Tobacco or marijuana use and infertility. Evidence regarding smoking and reproductive health.
American Society for Reproductive Medicine (ASRM) — Optimizing natural fertility. Information on lifestyle factors and fertility.
NHS — Trying to get pregnant. Guidance on frequency of sex when trying to conceive.
NHS — Low sperm count. Information about semen analysis, repeat testing and lifestyle measures.
