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Free Webinar | Male Fertility Matters: What Every Man Should Know About Sperm Health

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How to Improve Male Fertility: Nutrition, Lifestyle & Expert Insights

Watch the recorded webinar here.

Presented by Isabelle Obert, one of the UK's leading fertility nutritionists at Zita West, this webinar explores key ways to naturally boost male fertility. If you’re searching for how to increase sperm count and motility, improve sperm quality after 40, or understand how diet, supplements and lifestyle affect male fertility, this session provides trusted, science-backed insights1.

 

While fertility is often viewed through a female lens, up to 50% of infertility cases involve male factors1. A 2022 meta-analysis published in Human Reproduction Update showed that average global sperm counts have declined by over 50% in the past 40 years2.

 

The good news: Clinical research confirms that sperm quality, motility, morphology, and DNA integrity, can improve within 90 days through consistent lifestyle, dietary, and medical interventions4. Learn more about specific approaches like Alpha-Lipoic Acid, Omega-3s, and CoQ10.

 

Male Fertility Webinar promotional image

Key Takeaways from the Webinar

 

  • Causes of low sperm count: Includes varicocele, infections, hormonal imbalances, and genetics. These are commonly diagnosed through semen analysis, hormone panels, and ultrasound3. Learn more in our guide to male fertility tests.
  • Supplements for sperm health: Clinical studies support the role of CoQ10, L-Carnitine, Omega-3s, Zinc, and Selenium in improving sperm motility and morphology4. Explore the evidence, including specifics on Kaneka Ubiquinol.
  • Eating for healthy sperm: Diets high in antioxidants and micronutrients can help. See our guide and explore more about foods and supplements that enhance fertility.
  • How age affects fertility: Men over 40 are more likely to experience sperm DNA fragmentation. Read our full article on male fertility after 40.
  • When to see a specialist: If conception takes longer than expected, consider testing. Details on tests can be found here.
  • Environmental and lifestyle factors: Read our tips to reduce risks in this guide, and our research-backed blogs on EDCs, HIIT training, and caffeine consumption.


About Isabelle Obert

 

Isabelle Obert – Fertility Nutritionist

 

Isabelle has supported thousands on their fertility journey. Qualified since 2002 and part of the Zita West team since 2005, her practice combines clinical nutrition, evidence-based recommendations, and personalised care.

Webinar Transcript: Male Fertility Matters

 

In this webinar, fertility nutritionist Isabelle Obert explains why male fertility is just as important as female fertility when it comes to conception. She highlights that sperm counts and testosterone levels have declined over recent decades and that sperm take around 64–74 days to mature. That means the choices a man makes over roughly three months can influence sperm count, motility, morphology and DNA quality.

 

Isabelle outlines a fertility friendly way of eating built around a higher protein, lower refined carbohydrate, Mediterranean style diet. Each meal should include good quality protein, plenty of colourful fruit and vegetables for antioxidants, whole grains and healthy fats, while keeping ultra processed foods, added sugars, red meat, saturated fats and artificial sweeteners to a minimum. She also stresses the importance of balancing blood sugar by eating regularly and combining carbohydrates with protein, and suggests moderating alcohol, caffeine and energy drinks in the lead up to conception or IVF.

 

Lifestyle and environment are also key. Stress, poor sleep, excess heat, intense exercise, tight clothing, laptops on laps and exposure to chemicals such as plastics, pesticides and certain cleaning products can all negatively affect sperm quality. Isabelle encourages men to reduce heat around the testes, review regular medications that may affect sperm, cut back on saunas, steam rooms and very intensive training, and to look at ways to manage stress more constructively.

 

Finally, she discusses the role of specific nutrients in supporting sperm health. These include vitamin D, folate with vitamins B12 and B6, omega-3s (especially DHA), zinc, selenium, vitamins C and E, magnesium, probiotics and CoQ10. Even men with a “normal” semen analysis may have underlying sperm DNA fragmentation, so focusing on diet, lifestyle and the right supplements over a three month window can help support healthier sperm for both natural conception and assisted treatments such as ICSI.


Webinar Chapters (Timestamps)

  • 00:00 – Welcome, introductions and why male fertility matters
  • 03:00 – What impacts sperm health: stress, sleep, medical conditions and medications
  • 07:00 – Foundations of a male fertility diet: protein, healthy fats and antioxidants
  • 13:00 – Heat, exercise, tight clothing and environmental chemicals
  • 20:00 – Protein sources, blood sugar balance and intermittent fasting
  • 23:00 – Sperm regeneration cycle and sperm DNA fragmentation
  • 29:00 – Key nutrients and supplements for sperm health
  • 35:00 – Antioxidants, inflammation and the three month action plan


FAQs on Male Fertility

How long does it take to improve sperm quality?

The average sperm cycle is 72–90 days. That’s how long it typically takes to see results from changes in diet, supplementation, and lifestyle4.

What are the best supplements for sperm motility?

CoQ10, L-Carnitine, Zinc, Omega-3 fatty acids, and Selenium are linked to improved sperm parameters in multiple studies4. Full guide here.

Can men improve fertility after 40?

Yes. Sperm DNA fragmentation tends to rise with age, but fertility can still be supported with lifestyle optimization, dietary changes, and medical input5. Read our full article on male fertility after 40.

Does heat or stress affect sperm?

Yes. Excessive heat (laptops, hot baths) and chronic stress disrupt hormonal balance and reduce sperm production6. Learn more about the impact of CoQ10 and caffeine consumption.

When should I speak to a doctor?

If pregnancy hasn’t occurred after 12 months (or 6 if over 35), consult a fertility specialist. Testing options include hormone panels and semen analysis3.

References

  1. World Health Organization. Infertility Fact Sheet (2023).
  2. Levine H. et al. (2022). Temporal trends in sperm count. Human Reproduction Update.
  3. NHS. Male infertility – diagnosis and tests.
  4. Showell MG et al. (2019). Antioxidants for male subfertility. Cochrane Database of Systematic Reviews.
  5. Jenkins TG et al. (2017). Sperm epigenetics and male fertility. Epigenomics.
  6. Jung A, Schuppe HC. Genital heat stress and semen quality. Andrologia.

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