Why Does Sperm Health Matter?
- Francesca Steyn
- 2 days ago
- 3 min read
By Francesca Steyn RN
When we talk about fertility, the conversation often centres on the woman, but male reproductive health plays a major role in conception and pregnancy outcomes. In around 50% of fertility cases, male factors contribute to difficulties conceiving. Understanding why sperm health matters isn’t just important for couples trying to conceive; it also helps men take positive action for their own long-term health.
What do we mean by sperm health?
Sperm health isn’t just about how many sperm are in a sample. It includes:
Count: The number of sperm present
Motility: How well sperm swim, which is essential for reaching and fertilising the egg
Morphology: The shape and structure of sperm, which plays a role in successful fertilisation
Research shows that poor sperm health is strongly associated with reduced fertility potential and suboptimal semen parameters such as low count, reduced motility, and abnormal morphology.
Fertility isn’t all about numbers
Even when sperm count appears within a “normal” range, other aspects of sperm quality can still influence the chances of natural conception. Reduced motility and abnormal morphology are more common in men experiencing fertility challenges and are associated with lower pregnancy rates.
Age can also play a role. Studies suggest that men over 40 are more likely to experience declines in overall semen quality, which may affect reproductive outcomes.
Why healthy sperm matters when not trying to conceive
Emerging evidence suggests that sperm quality may reflect broader aspects of men’s health, not just fertility. One large population-based study found that men with higher-quality semen parameters tended to live longer than men with poorer semen quality. This raises the possibility that sperm health may act as a marker of overall physiological wellbeing. (The Guardian)
This reinforces the idea that maintaining good sperm health is relevant even outside of family planning.
Oxidative stress and sperm health
One of the most well-studied contributors to reduced sperm quality is oxidative stress. Reactive oxygen species (ROS) can impair sperm function by affecting cell membranes, leading to reduced motility and compromised fertilisation capacity.
The European Society of Human Reproduction and Embryology (ESHRE) recognises oxidative stress as a significant factor in male infertility. Research highlighted by ESHRE shows that elevated oxidative stress frequently coexists with poorer semen parameters, underlining its importance in reproductive health.
Because sperm have limited natural antioxidant defence systems and high levels of unsaturated fats in their membranes, they are particularly vulnerable to oxidative stress. This makes lifestyle and nutritional support especially important.
Supporting healthy sperm with nutrition and lifestyle
Research consistently shows that diet and lifestyle have a meaningful impact on semen quality. Nutrients such as vitamins C and E, folate, zinc, omega-3 fatty acids, and selenium are associated with improved sperm count, motility, and morphology.
Clinical trials also suggest that antioxidant supplementation, when combined with healthy lifestyle changes, may help improve semen parameters.
Practical tips:
Eat an antioxidant-rich diet including fruits, vegetables, nuts, seeds, and oily fish
Maintain a healthy weight and engage in moderate exercise
Avoid smoking, excessive alcohol consumption, and environmental toxins
Manage stress and minimise prolonged heat exposure to the testicles
These changes can help support sperm function and overall reproductive health over time.
In summary
Sperm health matters not only for achieving pregnancy, but also as part of long-term health and wellbeing. Men who understand their semen analysis results and take action through lifestyle changes, diet, and appropriate nutritional support are better equipped to optimise their reproductive outcomes.
Whether you’re planning a family or simply want to support your reproductive wellbeing, sperm health is worth paying attention to and it’s something men can actively improve.
Reference List
World Health Organization. WHO Laboratory Manual for the Examination and Processing of Human Semen. Latest edition.
European Society of Human Reproduction and Embryology (ESHRE). Male infertility and semen quality guidelines.
Agarwal A, et al. Oxidative stress and its impact on male fertility. Reproductive Biology and Endocrinology.
Jensen TK, et al. Semen quality as a predictor of lifespan. BMJ Open.
The Guardian. Men with higher-quality sperm live longer, study suggests.
Gaskins AJ, Chavarro JE. Diet and fertility: a review of evidence. Human Reproduction Update.
Showell MG, et al. Antioxidants for male subfertility. Cochrane Database of Systematic Reviews.
Tremellen K. Oxidative stress and male infertility—A clinical perspective. Human Reproduction Update.