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

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

What this webinar covers

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:

• why male fertility should be part of the wider fertility conversation
• how sperm count, motility, morphology and DNA quality are assessed
• what semen analysis can and cannot tell you
• why the 72 to 90 day sperm development window matters
• how diet, lifestyle, sleep, stress, heat and environmental exposures may affect sperm health
• which nutrients are commonly discussed in relation to male fertility
• where supplements such as omega-3, CoQ10, zinc, selenium and antioxidants may fit
• when to consider testing or specialist advice

What does a semen analysis measure?

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.

• Sperm count – the number of sperm in a semen sample.
• Motility – how well sperm move.
• Morphology – the size and shape of sperm.
• Volume and concentration – measures that help interpret the overall sample.
• DNA fragmentation – a more specialist test that may be considered in some cases, such as unexplained infertility, recurrent loss, failed IVF or ICSI, or concerns around age and oxidative stress.

Our guide to male fertility tests explains what to expect from semen analysis and other investigations in more depth.

Why the 72 to 90 day sperm cycle matters

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.

Key takeaways from the webinar

• Male fertility is part of the couple's fertility picture. Male factors can contribute to fertility challenges and are worth considering early, alongside female fertility.
• Semen analysis is a useful starting point. It looks at sperm count, motility and morphology, though it does not always tell the full story. Our guide to male fertility tests explains what to expect.
• Sperm health can be influenced by lifestyle and environment. Smoking, alcohol, sleep, stress, heat exposure, exercise, plastics and endocrine-disrupting chemicals are all commonly discussed in relation to sperm quality. Read more about declining sperm quality and the practical steps men can consider.
• Nutrition provides the foundation. A Mediterranean-style pattern with quality protein, healthy fats, colourful fruit and vegetables and antioxidant-rich foods is commonly discussed in relation to sperm health. See our guide to eating for healthy sperm.
• Age can affect sperm DNA quality. Sperm DNA fragmentation is more commonly discussed in men over 40. Read more in our guide to male fertility after 40.
• Supplements may support nutritional status. Omega-3, CoQ10, zinc, selenium and antioxidants are commonly discussed in relation to sperm health, though they are not a substitute for medical advice or lifestyle foundations. See our guide to getting started with male fertility supplements.

Nutrition and lifestyle foundations for male fertility

The webinar covers these areas in more depth, but here is a practical summary of the main lifestyle foundations discussed.

• Diet: a Mediterranean-style pattern with quality protein, whole grains, healthy fats and colourful, antioxidant-rich plant foods is commonly discussed in relation to sperm health.⁴
• Blood sugar balance: eating regularly and pairing carbohydrates with protein and healthy fats may help support steadier energy and hormone balance.
• Alcohol and smoking: moderating alcohol and reducing or stopping smoking are commonly recommended as part of a wider preconception plan.
• Sleep and stress: both are commonly discussed in relation to hormone balance and general wellbeing.
• Heat exposure: saunas, hot baths, laptops on laps and tight clothing are often reviewed as part of a wider fertility plan.⁶
• Exercise: regular movement is generally supportive, though very intensive or excessive training may be worth reviewing if relevant.
• Environmental exposure: everyday contact with plastics, pesticides, harsh cleaning products and certain endocrine-disrupting chemicals may also play a role, though this remains an area of ongoing research.

Supplements and nutrients discussed in the webinar

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, especially DHA and EPA
• CoQ10
• zinc
• selenium
• folate
• vitamin D
• vitamin C and vitamin E
• magnesium
• probiotics, where relevant
• L-Carnitine, where relevant

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.

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 Chapters (Timestamps)

Use these timestamps to jump to the parts of the webinar most relevant to you.

• 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

Frequently asked questions

Why does male fertility matter?

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.

What does a semen analysis measure?

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.

How long does it take to support sperm health?

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.

What affects sperm count and motility?

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.

Can diet support male fertility?

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.

What supplements are commonly discussed for sperm health?

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.

Why is CoQ10 relevant to sperm motility?

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.

Is omega-3 relevant for sperm health?

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.

Can men improve fertility after 40?

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.

When should men speak to a doctor or fertility specialist?

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.

Where to go next

If you want to keep learning about male fertility, sperm health and preconception preparation, these resources are a helpful next step.

• Watch the Sperm Health Masterclass for a deeper explanation of sperm count, motility, morphology, DNA fragmentation and the three-month sperm cycle.
• Read our guide to getting started with male fertility supplements to understand how Vitamen, Vitamen Boost, Menceive and Vitaseed Pro may fit together.
• Learn more about declining sperm quality and the practical steps men can consider.
• Understand male fertility tests, including semen analysis and when further investigations may be useful.
• Explore Vital DHA for omega-3 support as part of a wider preconception plan.
• Read our guide to CoQ10 and male fertility, including dosage and what the research says about sperm motility.
• Explore Kaneka Ubiquinol CoQ10 for CoQ10 support related to cellular energy and sperm motility.
• Browse the male fertility supplements collection.

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.
7. British Association of Urological Surgeons. Fertility problems. View source.
8. Apollo Fertility. How long does sperm formation take? 2026. View source.
9. Safarinejad MR. Effect of omega-3 polyunsaturated fatty acid supplementation on semen profile. Andrologia. 2011;43(1):38-47.
10. Alahmar AT, et al. Coenzyme Q10 and Male Infertility: A Systematic Review. Antioxidants. View source.