Improving sperm quality
Sperm meets egg
For any couple trying to conceive, sperm quality matters. It matters even more when the female partner has poor egg quality — and understanding why can change how you approach your fertility journey.
The DNA inside sperm will ordinarily accumulate some degree of damage by the time it reaches an egg — physical breaks in DNA strands, and errors in the genetic code. In a healthy cycle, eggs have a remarkable ability to correct this. Enzymes run along the sperm DNA shortly after fertilisation and make repairs.
Unfortunately, this repair process only functions well in good-quality eggs from younger women. As egg quality declines, damage to sperm DNA goes unchecked — and the consequences can be significant. This can cause an embryo to stop developing or fail to implant. It can also result in pregnancy loss.
The best solution is to focus on preventing that damage in the first place — by addressing underlying causes and supporting the natural defenses that protect sperm DNA from harm. But before we get there, let's clear up some common misconceptions.
Three myths worth challenging
MYTH 1
"A normal semen analysis means sperm quality is fine"
A conventional semen analysis looks at sperm count, movement, and shape — nothing more. It can come back completely normal even when there is significant damage at a molecular level. DNA fragmentation and oxidative damage won't show up on a standard test, yet they are thought to contribute to up to 80% of male infertility cases. If there is unexplained infertility, poor fertilisation in IVF, or a history of miscarriage, further testing such as a DNA fragmentation test may be worth discussing with your doctor.
MYTH 2
"Healthy men don't have sperm quality problems"
Poor sperm quality often has hidden causes that have nothing to do with obvious lifestyle factors. Two of the most common are low-grade bacterial infections (such as Ureaplasma and Mycoplasma, found in 20–30% of men with no symptoms) and varicoceles — enlarged scrotal veins present in around 30% of couples facing fertility challenges. Age is another factor that's frequently underestimated; sperm DNA fragmentation roughly doubles between the ages of 30 and 45.
Environmental toxins are also a concern. Research shows global sperm counts dropped by nearly 60% between 1973 and 2011, with chemicals — particularly phthalates found in processed foods and fragrances, and bisphenols in plastics — playing a significant role.
MYTH 3
"There's nothing you can do to improve sperm quality"
Decades of research say otherwise. Sperm quality responds well to targeted nutritional support, dietary changes, and reducing toxic exposures — and the improvements can be significant. A 2022 review by 30 leading urologists concluded that antioxidant supplementation nearly doubles the odds of pregnancy in men with fertility challenges.
What can actually help
The core of sperm protection comes down to managing oxidative stress — the same underlying mechanism that damages eggs. Here are the areas with the strongest research support:
Daily multivitamin
Choose a formula with methylfolate (not synthetic folic acid), zinc, selenium, and vitamins C and E. These antioxidants form the frontline defense for developing sperm.
CoQ10 (as ubiquinol)
Multiple randomised trials show CoQ10 improves sperm concentration, motility, and morphology while significantly reducing DNA damage. A typical starting dose is 200 mg daily.
Omega-3 fish oil
Trials show omega-3 supplementation can reduce the percentage of sperm with DNA damage substantially. Particularly valuable if oily fish isn't a regular part of the diet.
Diet & lifestyle
A Mediterranean-style diet rich in colourful vegetables, nuts, legumes, and fish — and lower in sugar, processed food, and alcohol — is consistently linked to better semen parameters and less DNA damage.
For men with known sperm quality concerns, additional supplements such as L-carnitine, N-acetylcysteine (NAC), and alpha-lipoic acid have good evidence behind them and may provide meaningful further benefit. A simple combination of a daily multivitamin, CoQ10, and L-carnitine was shown in a 2020 study to improve semen parameters in 69% of men — compared to just 22% in the placebo group.
Practical steps also matter: keeping things cool (loose-fitting underwear, avoiding hot baths), reducing exposure to phthalates in fragrances and processed food, replacing plastic food containers with glass or stainless steel, and not abstaining from ejaculation for too long before IVF or IUI — fresher sperm carries less accumulated DNA damage.
What this means in practice
Male fertility is an area where targeted support can make a real difference — but the right approach depends on individual circumstances. If sperm quality, DNA fragmentation, or recurrent pregnancy loss are concerns for your family, these are things we can explore together in clinic.
This information is general in nature and is not intended as personalised medical advice. Please consult a qualified health professional before starting any new supplement regimen.