Pre-pregnancy health for men: 8 ways to improve sperm health before trying for a baby

There’s a lot of attention paid to what a birthing parent needs to do to prepare, but sperm health needs attention too. Approximately 1 in 6 people will experience infertility, and male fertility will be a factor in about half of those cases. 

Sperm health plays an important role in more than just achieving pregnancy. Research has linked sperm health to a partner’s risk of preeclampsia, rates of pregnancy loss, and long-term health outcomes for children.

The good news is that sperm health responds to lifestyle changes, and you can increase your chances of success by making meaningful improvements before trying for pregnancy. 

We’ll cover eight key ways to improve your sperm health:

1. Give your body time: plan for at least 2–3 months
2. Review your medications with your care provider
3. Get a baseline picture of your sperm health
4. Quit smoking and be mindful of alcohol
5. Exercise regularly but not excessively
6. Prioritize sleep
7. Pay attention to nutrition
8. Consider fertility-supportive supplements

Give your body time: plan for at least 2–3 months

Sperm can take up to 74 days to develop from a germ cell into a fully mature spermatozoa. That means any lifestyle changes you make today won't be fully reflected in your sperm health for about two to three months.

This timeline is worth building into your planning. If you know you're hoping to start trying to get pregnant in six months, that gives you a meaningful runway to make adjustments and see their full effect. Some improvements may appear sooner, but sustained changes over the full sperm development cycle will produce the best results.

Review your medications with your care provider

Some prescription medications have the unintended side effect of affecting testosterone levels or spermatogenesis, the process of sperm production in the testicles. While this isn’t an issue on a day-to-day basis, it may become one if you and your partner are trying to get pregnant.  

Excess testosterone, antidepressants, antipsychotics, antifungals, antibiotics, hair loss medications, opiates, and corticosteroids have all been associated with reduced sperm count and sperm quality. Over-the-counter NSAIDs like ibuprofen have also been associated with adverse effects on sperm health. 

If you're taking any of these regularly, it's worth a conversation with your care provider before you start trying to get pregnant.

Get a baseline picture of your sperm health

Before making any changes, it helps to know where you’re starting from. A semen analysis is a simple, non-invasive test that gives you a clear picture of your current sperm health.

During a semen analysis, a lab technician examines your sperm sample under a microscope and assesses three core semen parameters:

• Sperm count/concentration - how many sperm you’re producing
• Motility - how well your sperm are moving
• Morphology - whether your sperm are the right size and shape

Each of these factors plays a role in your ability to achieve a pregnancy. Semen analyses are typically available through fertility clinics, and at-home testing options have made access easier in recent years. Talk to your care provider about which approach makes sense for you. If you’re a Carrot member, you can access semen analysis through our partnership with Legacy.

Quit smoking and be mindful of alcohol

Cigarette smoking is one of the leading lifestyle factors in male infertility. Research has long shown that smoking is associated with significantly reduced sperm count, as well as impaired motility, morphology, and sperm DNA integrity. Fortunately, fertility can begin to return to normal within six months of quitting.

Alcohol has a more nuanced effect on sperm health. Occasional, moderate drinking doesn't appear to cause significant harm, but habitual binge drinking is detrimental. Research suggests keeping consumption to under five drinks per week while trying to get pregnant.

Cannabis is worth factoring in as well, since use has become more widespread. Research consistently links cannabis use to reductions in sperm count and concentration, abnormalities in morphology, and decreased motility and viability.

Exercise regularly but not excessively

Moderate, consistent movement is the goal. Exercise and fertility have a well-documented connection.

Regular exercise supports male fertility by improving semen parameters and promoting healthier hormone levels, including testosterone. You don't need an intense training program to see a benefit. Research has found that walking or jogging for at least 30 minutes, three to six times per week, has the greatest positive effect on sperm motility and morphology.

What you want to avoid is the other extreme. High-intensity endurance activities (like long-distance running or high-altitude trekking) have been associated with poorer sperm health. Cycling is also worth noting: the sustained pressure on the testicles from a bike seat places it in a category researchers describe as "troublesome" for fertility. 

Prioritize sleep

Sleep is when your body does a significant amount of its repair and hormone regulation work, and sperm production is no exception. Research shows that both sleep deprivation (fewer than six hours per night) and excessive sleep (more than nine hours) are associated with poorer semen parameters. Aim for seven to eight hours as a consistent baseline.

A few practical strategies that support better sleep and fertility:

• Exercise regularly during the day. Physical activity promotes deeper, more restorative sleep.
• Limit screen exposure 30–60 minutes before bed. Blue light disrupts melatonin production and delays sleep onset.
• Keep a consistent schedule. Going to bed and waking at the same time each day reinforces your body's natural sleep-wake cycle.
• Manage your sleep environment. A cool, dark, quiet room makes a real difference

Pay attention to nutrition

Nutrition is one of the most modifiable factors in sperm health, and research makes clear that it's about overall patterns rather than any single superfood. A diet high in fruits and vegetables, whole grains, and healthy fats from seafood and nuts is consistently associated with better semen parameters. Diets heavy in processed meats, refined grains, and added sugar have the opposite effect.

The Mediterranean diet offers a useful framework. Based on the traditional eating patterns of Mediterranean countries, it's built around plant-based foods, fish, olive oil, legumes, and whole grains, and has been shown in research to support sperm health. Don’t stress about diet perfection, but do work towards shifting your baseline to foods that support your body's reproductive function.

Consider fertility-supporting supplements

There's no supplement that replaces the lifestyle fundamentals above, but some have shown promise in supporting sperm health when used alongside a healthy diet and exercise routine.

CoQ10 (coenzyme Q10) is one of the more well-studied options. It’s an antioxidant that may help protect sperm from oxidative stress caused by factors like pollution, illness, and poor diet. Maca root has shown some evidence of supporting sperm motility and concentration, though research is inconclusive.

Note that dietary supplements aren't regulated in the same way as medications, which means quality can vary significantly across products. Talk to your care provider before adding new supplements to your routine, and be cautious of products making outsized claims.