How to Help Support Male Fertility

When you're trying for a baby, it's usual to take your own fertility into account and make lifestyle changes ahead of pregnancy. But don't forget about your partner, as male fertility is important to consider too.

We look at male fertility and the positive lifestyle changes men can make when thinking about trying to conceive.

Male Fertility Facts

Fertility problems are more common than you’d expect, with Fertility Network UK (FNUK) estimating that over 3.5 million people in the UK have some kind of fertility challenge. According to FNUK, with approximately half of couples that experience difficulties conceiving, part of the challenge lies with the male - meaning that male fertility issues are just as common as female fertility issues.¹

When it comes to male fertility, many lifestyle factors can affect sperm count. Alcohol lowers sperm count, as do recreational drugs and smoking. Diet and weight are important factors, as are tiredness and stress. Age is also a factor, and the British Fertility Society estimate that men’s fertility starts to decline at around 40-45 years old.²

Men are not born with sperm, rather they produce sperm daily. Because sperm takes about 75 days to form and another 12-21 days to mature, current lifestyle and health will affect the sperm produced three months from now.

When starting on a fertility and reproductive health journey there are lots of positive, simple changes men can make to their lifestyle. Changes such as improving your diet, cutting down on alcohol and becoming more active can help support male fertility when you are thinking about trying for a baby. Make sure you speak to your doctor if you have any questions or concerns.

How To Help Support Male Fertility

Men can do a great deal to help support their fertility and reproductive health by paying attention to their lifestyle. There are several simple, day-to-day changes men can make that will also have positive benefits to their overall health, too.

Get Enough Exercise and Sleep

Exercise can help to when it comes to fertility, especially regular, moderate exercise. This is also a good way of helping you deal with stress, especially if you have a stressful job or lifestyle.

If you’re not a regular gym-goer, don’t worry. Any activity that will raise your heart rate, make you breathe faster or make you feel warmer, is beneficial. Walking counts, so why not go for a daily walk and listen to your favourite podcast?

Fatigue and stress can have an effect when trying for a baby. It's important to try and have enough sleep and make sure you have a good work-life balance as possible.

Quit Smoking

If you are trying for a baby, it is important to quit smoking. This is because smoking (including passive smoking) affects your chance of conceiving and can reduce semen quality - men who smoke tend to have a lower sperm count than non-smokers. If you need help with stopping smoking, speak to your GP.

Avoid Alcohol and Drugs

Alcohol and drugs can have an impact on sperm count. NHS advice to improve sperm count is to drink less alcohol (no more than 14 units of alcohol a week, spread across 3 days or more) and avoid recreational drugs entirely.³

Get Enough Vitamin D

It is important for both women and men to make sure they are getting enough vitamin D, which helps to support the normal health of bones, teeth and muscles, as well as normal immune system function.

Vitamin D occurs naturally in a few foods, including oily fish, mushrooms and eggs. However, it is difficult to get enough vitamin D through food alone. The best source of vitamin D is summer sunlight on our skin, however, as well as the importance of keeping skin safe in the sun, it is hard to maintain this during the gloomier winter months.

The UK Department of Health recommends that everyone should consider taking a daily vitamin D supplement, particularly between the less sunny months of October and March.

Foods To Help Support Male Fertility​

What you eat and drink can make a difference to both female and male fertility, so it’s important for both of you to pay attention to your diet if you’re thinking about trying for a baby.

When it comes to the best food for male fertility, and the basics are the same for both mums and dads-to-be:

• Consume a balanced and varied diet, rich in vitamins and minerals
• Eat plenty of fruit and vegetables (at least 5 portions each day) to boost vitamin and mineral intakes
• Choose iron rich protein foods such as lean meats, eggs, beans and lentils
• Try to include one portion of oily fish each week, e.g. salmon, trout, mackerel, sardines
• Avoid shark, swordfish and marlin, and limit tuna (fresh and canned) due to high mercury content
• Include low fat dairy foods every day for extra calcium, such as low fat milk and yoghurts
• Choose healthier snacks, such as fresh fruit, dried fruit and fortified breakfast cereals
• Avoid caffeine and alcohol
• Drink lots of water.

More About Wellman Conception

Wellman Conception provides 30 nutrients in a one-a day- tablet. It includes zinc which contributes to normal fertility and reproduction and the maintenance of normal testosterone levels in the blood. Plus selenium which contributes to normal spermatogenesis and vitamin B6 which contributes to the regulation of hormonal activity. It also includes other key nutrients; Peruvian Maca extract, Coenzyme Q10, Lycopene, Siberian Ginseng extract and Pine Bark extract.

Shop Wellman Conception tablets.

More About Pregnacare Him & Her Conception

For couples trying for a baby, Pregnacare Him and Her provides Pregnacare Conception for her, along with Wellman Conception for Her.

Pregnacare Conception is a carefully balanced formulation of vitamins and nutrients to support women who are trying for a baby, including 400μg folic acid, the exact level recommended by the UK Department of Health for all women from the start of trying to conceive. Folic acid is required in the first days and weeks of life, before you are even aware that you are pregnant. This is because supplemental folic acid increases maternal folate status. Low maternal folate status is a factor in the development of neural tube defects in the developing foetus. (The beneficial effect is obtained with a supplemental folic acid daily intake of 400µg for at least one month before and up to three months after conception). Folic acid also contributes to normal maternal tissue growth during pregnancy.

Pregnacare Conception includes zinc which contributes to normal fertility and reproduction, whilst vitamin B6 contributes to the regulation of hormonal activity. The formula also includes vitamin B12, iron, magnesium and 20µg vitamin D which have a role in the process of cell division.

Shop Pregnacare Him & Her Conception tablets

More About Wellman Conception Max

For maximum support for reproductive health in the Wellman range, Wellman Conception Max is a premium dual pack, providing advanced micronutrient tablets (compared to Wellman Conception) plus high purity Omega-3 capsules for extra support. The advanced tablets deliver higher levels of selected nutrients compared to Wellman Conception including zinc, magnesium, L-Carnitine and L-Arginine. Zinc contributes to normal fertility and production. It also has the addition of N-Acetyl Cysteine and Omega-3 capsules which provide essential fatty acids, DHA and EPA.

Wellman Conception or Wellman Conception Max should be taken daily as part of an overall healthy diet and lifestyle, ideally three months before trying to conceive.

The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health professional regarding any medical condition. While every care is taken to ensure the accuracy of the information presented in the blog and to describe best generally accepted current practices we cannot accept any liability for errors or omissions or for any consequences from application of the information given