The Truth About Sperm Health: Why Male Preconception Care Matters for Fertility, Pregnancy & Your Future Baby’s Health [EP 42]
We talk about women’s preconception care all the time — but sperm health plays an equally important role in fertility, pregnancy outcomes, and the lifelong health of your baby.
In this episode, Brooke shares how male preconception care influences conception success, miscarriage risk, and even your child’s long-term well-being. You’ll learn what impacts sperm DNA, why sperm counts are declining, and the simple, science-backed ways to improve sperm health naturally.
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“Sperm health isn’t just about getting pregnant — it shapes the health of your future baby for a lifetime.”
What You’ll Learn:
Why sperm health is just as important as egg quality for fertility and healthy pregnancy outcomes
How sperm carries epigenetic information that influences your baby’s metabolism and long-term health
The global 50% decline in sperm counts since the 1970s and what it means for men’s health
The role of oxidative stress and DNA fragmentation in poor sperm quality and miscarriage risk
How smoking, alcohol, stress, poor diet, and toxin exposure damage sperm DNA
Why obesity and nutrient deficiencies alter sperm DNA methylation and fertility potential
The optimal semen parameters to look for (count, motility, morphology, DNA fragmentation) — and why most labs use outdated ranges
How long it takes to see results — sperm regenerates every 74 days
Simple nutrition and lifestyle strategies to boost sperm health:
Eat fatty fish for omega-3s
Prioritize sleep and strength training
Get more vitamin C, zinc, and selenium
Avoid hot tubs, saunas, and tight clothing
Ditch plastics and synthetic fragrances
How a personalized preconception supplement plan can fill nutrient gaps and reduce oxidative stress
Why male preconception care is essential for faster conception, lower miscarriage risk, and your baby’s lifelong health
“Half of the DNA and half of the responsibility for a healthy pregnancy comes from sperm.”
References:
Levine H et al., Hum Reprod Update, 2022 — Global decline in sperm counts
Jenkins TG & Carrell DT, Fertil Steril, 2012 — Epigenetics of the sperm cell
Soubry A et al., Curr Opin Endocrinol Diabetes Obes, 2016 — Paternal epigenetic inheritance and offspring health
Esteves SC et al., Fertil Steril, 2020 — Oxidative stress and sperm DNA fragmentation
Donkin I et al., Cell Metab, 2016 — Obesity alters sperm DNA methylation
Showell MG et al., Cochrane Database Syst Rev, 2014 — Antioxidants for male subfertility
Safarinejad MR et al., Int J Androl, 2010 — Omega-3 supplementation and semen quality
Hosseinzadeh Colagar A et al., Nutr Res, 2009 — Zinc levels and sperm quality
Ricci E et al., Hum Reprod, 2017 — Alcohol intake and semen quality
Meeker JD et al., Hum Reprod, 2010 — BPA exposure and sperm quality
Jung A et al., Hum Reprod, 2008 — Heat exposure and sperm
“Sperm quality can improve dramatically within just a few months through simple lifestyle and diet changes.”
Links Mentioned:
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“Fertility isn’t just a female issue — men are involved in over 60% of fertility challenges.”
Full Transcript:
Welcome Back
Hey friends, welcome back to the Fertility Dietitian podcast. Today we’re talking about sperm health — something that’s often overlooked when it comes to fertility and conception. Male preconception care is absolutely critical for not only getting pregnant but staying pregnant and supporting the long-term health of your baby.
Why Sperm Health Matters
Sperm quality impacts not just fertilization success but also embryo development, miscarriage risk, and even your baby’s health later in life. Research shows sperm contributes not just DNA but also epigenetic information that can influence metabolism, fetal development, and even childhood disease risk.
Declining Sperm Quality
Globally, sperm count and quality have declined by more than 50% since the 1970s. It’s not just a fertility issue — it’s a marker of men’s overall health.
What Damages Sperm
Smoking, alcohol, nutrient deficiencies, toxin exposure, stress, and poor sleep all contribute to oxidative stress and DNA fragmentation — two key causes of poor sperm quality.
Epigenetics and Fertility
Epigenetic changes can turn fertility-supporting genes on or off. This is why some people conceive easily despite an unhealthy lifestyle, while others have to work harder. The good news? These markers are modifiable through diet and lifestyle.
Testing Sperm Health
A semen analysis is the first step — but lab “normal” ranges aren’t optimal. Brooke recommends:
Count ≥ 48 million/mL
Motility ≥ 63%
Morphology ≥ 12%
DNA fragmentation ideally < 20–30%
Improving Sperm in 90 Days
Because it takes 74 days for sperm to mature, what men do 2–3 months before conception directly affects sperm quality. Even if current numbers aren’t ideal, diet and lifestyle changes can make a big difference in as little as three months.
Brooke’s Preconception Plan
Eliminate marijuana
Limit alcohol to 2–3 drinks per week
Eat fatty fish 2–3x weekly
Get consistent, quality sleep
Strength train 4–5x weekly
Increase vitamin C, zinc, selenium-rich foods
Avoid heat exposure (saunas, tight clothing)
Ditch plastics and fragrances
Partnering on Fertility
Fertility is not just a female issue. At least 30% of fertility challenges are male-factor, and another 30% involve both partners. Working together on nutrition and lifestyle changes can improve outcomes for both.
Final Thoughts
If you’ve experienced losses or are struggling to conceive, sperm health deserves equal attention. This is your invitation to take ownership of your preconception health and partner with your significant other to make the changes that support your future family.