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Watch the recorded webinar here.
Male fertility is an important part of the conception picture, but it is often discussed later than female fertility. This recorded Zita West webinar, led by fertility nutritionist Isabelle Obert, explains how sperm health is assessed, what can influence sperm count, motility, morphology and DNA quality, and how nutrition, lifestyle, testing and targeted supplementation may support men and couples preparing for conception or fertility treatment.
If you are trying to conceive, preparing for IVF or ICSI, reviewing semen analysis results, or simply want to understand the male side of fertility more clearly, this session is a practical place to start.
Fertility is often spoken about mainly in relation to women, but male factor infertility contributes to around half of fertility challenges.17 Research published in Human Reproduction Update reported that average global sperm counts have declined by more than 50% over the past four decades.2 That can feel like a lot to take in, but it is not a reason for alarm or blame. It is simply a reminder that sperm health deserves the same attention as any other part of the fertility picture.
Because sperm development takes place over roughly 72 to 90 days, many men use this window to review nutrition, lifestyle, medical factors and targeted supplementation.8 In some cases, changes may be reflected in semen analysis results over time, although individual responses vary.4
Male fertility matters because sperm health plays an important role in both natural conception and assisted fertility treatment. Sperm health is usually assessed through semen analysis, which may look at sperm count, motility, morphology and, in some cases, DNA fragmentation. Understanding these factors can help men and couples make more informed decisions about testing, nutrition, lifestyle and clinical support.
For a full overview of causes, semen analysis, sperm health, lifestyle foundations and supplement planning, read our main male fertility issues guide.
This free webinar is designed for men and couples who want a clearer, more practical understanding of male fertility. Led by Isabelle Obert, it covers:
A semen analysis is often the first test used to assess male fertility.3 It can give useful information about sperm count, motility and morphology, but it does not always explain every fertility challenge. Some men may have results that appear within range but still need further investigation, depending on the couple's history and clinical picture.
Our guide to male fertility tests explains what to expect from semen analysis and other investigations in more depth.
Sperm development takes place over roughly 72 to 90 days when production, maturation and transport are considered.8 This is why many fertility nutrition and preconception plans focus on the three months before trying to conceive or starting treatment. It gives time to review diet, alcohol, smoking, sleep, stress, heat exposure, exercise, medical factors and, where appropriate, supplementation.
For a deeper explanation of sperm count, motility, morphology, DNA fragmentation and the three-month sperm cycle, watch our Sperm Health Masterclass.
The webinar covers these areas in more depth, but here is a practical summary of the main lifestyle foundations discussed.
Supplements may be considered where diet, lifestyle, semen analysis results, age or nutritional gaps make them relevant. They are intended to sit alongside nutrition and lifestyle, not replace them.4 Nutrients commonly discussed in relation to sperm health include:
Omega-3 fatty acids, including DHA and EPA, are commonly discussed in relation to reproductive health and sperm cell membrane structure.9 Zita West's Vital DHA may be considered as part of a wider preconception plan, alongside dietary sources such as oily fish where appropriate.
CoQ10 is involved in cellular energy production, which is why it is often discussed in relation to sperm motility.10 Read more in our guide to CoQ10 and male fertility. Kaneka Ubiquinol CoQ10 is a highly absorbable form of CoQ10 that may be considered as part of a wider preconception plan, especially where motility or energy-related support is a focus.
Zita West's male fertility range also includes Vitamen as a foundational multivitamin, Vitamen Boost for additional antioxidant support, Menceive for gut and motility support where appropriate, and Vitaseed Pro for more advanced antioxidant and micronutrient support. Our guide to getting started with male fertility supplements explains how these may fit together.
Supplements should not replace medical advice, semen analysis or lifestyle foundations. Always follow product guidance and speak to a healthcare professional if you are taking medication, have a diagnosed condition, have abnormal semen analysis results, or are preparing for fertility treatment.
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.
Below is a summary of the main themes covered in the recorded webinar.
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 may influence sperm count, motility, morphology and DNA quality, although individual responses vary.
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 may also play an important role. Stress, poor sleep, excess heat, very intensive exercise, tight clothing, laptops on laps and exposure to chemicals such as plastics, pesticides and certain cleaning products are all commonly discussed in relation to 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. Some men with a “normal” semen analysis may still need further investigation, including sperm DNA fragmentation testing, depending on their history and clinical picture. Reviewing diet, lifestyle and appropriate supplementation over a three-month window may help support sperm health before natural conception or assisted treatment such as ICSI.
Use these timestamps to jump to the parts of the webinar most relevant to you.
Sperm health can contribute to the overall fertility picture, and it is worth considering alongside female fertility rather than as an afterthought. Understanding male fertility can help both partners feel more informed and supported.
A semen analysis usually looks at sperm count, motility, morphology, volume and concentration. In some cases, a more specialist test for sperm DNA fragmentation may also be considered.
Sperm development takes place over roughly 72 to 90 days, so most nutrition and lifestyle changes are assessed over a three-month period.8 This does not guarantee improvement for every man, but it gives a realistic timeframe for when changes may begin to be reflected in a semen analysis.
Sperm count and motility can be influenced by a combination of factors, including nutrition, smoking, alcohol, sleep, stress, heat exposure, weight and general health. Medical factors and environmental exposures may also play a role.
Nutrition is commonly discussed as part of a wider approach to male fertility. A Mediterranean-style pattern with quality protein, antioxidants, omega-3, zinc, selenium and folate is often referenced in the research, alongside lifestyle changes and medical guidance where needed.
CoQ10, omega-3, zinc, selenium, antioxidants and, in some cases, L-Carnitine are commonly discussed in relation to sperm health.4 They may help support nutritional status as part of a wider plan, though results vary between individuals.
Sperm movement is energy-dependent, relying on mitochondria within the sperm tail. CoQ10 plays a role in this cellular energy production and is commonly discussed in relation to sperm motility.10 Kaneka Ubiquinol CoQ10 is a highly absorbable form that may be considered as part of a wider preconception plan.
Omega-3 fatty acids are structural components of sperm cell membranes and are associated with sperm health in some research.9 Vital DHA may be considered as part of a wider preconception plan, alongside dietary sources such as oily fish.
Sperm DNA fragmentation may be more commonly associated with increasing age.5 Men over 40 may benefit from reviewing testing, lifestyle, diet and clinical advice as part of a wider fertility plan. Read more in our guide to male fertility after 40.
General guidance suggests considering a review if pregnancy has not occurred after 12 months of trying, or 6 months if the female partner is over 35.3 It may be worth speaking to a GP or fertility specialist sooner if there are known concerns, abnormal semen analysis results, previous fertility issues, relevant medical history, or if IVF or ICSI is already planned.
If you want to keep learning about male fertility, sperm health and preconception preparation, these resources are a helpful next step.
Inside Vitafem: Continuing our heritage of evolving with the latest clinical evidence to set a new standard for female fertility formulas.
