How Men Can Protect Fertility: A Nutrition and Supplement Checklist

Whether you are planning to start a family soon or simply want to look after your long-term reproductive health, there are practical steps every man can take. This checklist covers lifestyle, nutrition and supplements to help protect fertility over time.

Lifestyle checklist

Before considering supplements, it helps to get the fundamentals right. Use this checklist to identify areas for improvement:

Weight

☐ Is your BMI in the healthy range (18.5–24.9)?
☐ Are you carrying excess weight around your middle?

Obesity is associated with lower sperm counts, reduced testosterone and poorer semen quality. Even modest weight loss can improve hormonal balance and fertility markers.¹

Smoking

☐ Are you a non-smoker?
☐ If you smoke, do you have a plan to stop?

Smoking damages sperm DNA, reduces count and motility, and increases oxidative stress. Stopping smoking is one of the most impactful changes a man can make for his fertility.

Alcohol

☐ Do you drink within recommended limits (no more than 14 units per week)?
☐ Do you have regular alcohol-free days?

Heavy drinking is linked to lower testosterone and poorer semen parameters. Moderation is key.

Heat exposure

☐ Do you avoid frequent hot baths, saunas or steam rooms?
☐ Do you wear loose-fitting underwear?
☐ Do you avoid prolonged laptop use on your lap?

The testes function best at a slightly lower temperature than the rest of the body. Regular heat exposure can impair sperm production.

Exercise

☐ Do you get at least 150 minutes of moderate activity per week?
☐ Do you avoid excessive endurance training or steroid use?

Regular moderate exercise supports healthy testosterone levels and weight management, but extreme training or anabolic steroid use can have the opposite effect.

Sleep

☐ Do you get 7–9 hours of quality sleep most nights?

Poor sleep is associated with lower testosterone and reduced semen quality. Prioritising rest supports overall hormonal health.

Diet checklist

A fertility-supportive diet provides the nutrients sperm need to develop properly while reducing inflammation and oxidative stress.

Foods to include

☐ Do you eat oily fish (salmon, mackerel, sardines) at least twice a week?
☐ Do you eat a variety of colourful vegetables daily?
☐ Do you include nuts and seeds regularly (especially walnuts, Brazil nuts, pumpkin seeds)?
☐ Do you choose wholegrains over refined carbohydrates?
☐ Do you include lean protein sources such as chicken, eggs and pulses?

Foods to limit

☐ Do you limit processed meats (bacon, sausages, deli meats)?
☐ Do you limit ultra-processed foods, sugary snacks and fizzy drinks?
☐ Do you limit trans fats (found in some fried and packaged foods)?

A Mediterranean-style eating pattern has been consistently associated with better semen quality in research studies.²

Supplement checklist

Even with a good diet, targeted supplements can help fill gaps and provide nutrients at levels that are difficult to achieve through food alone. Consider the following based on your situation:

Foundation supplements (for most men)

• ☐ Vitamen – a comprehensive male fertility multivitamin providing zinc, selenium, vitamins C and E, B-vitamins and other key nutrients.
• ☐ Vital DHA – omega-3 fatty acids to support sperm membrane integrity, especially if oily fish intake is low.

Gut health support

• ☐ Menceive – a targeted probiotic formulation that supports gut health and has been shown to improve sperm motility.

Additional antioxidant support (for higher needs)

• ☐ Vitamen Boost – for men over 35, those with demanding lifestyles, or anyone wanting extra antioxidant protection.
• ☐ CoQ10 (Kaneka ubiquinol) – supports mitochondrial energy production and has been shown to improve sperm motility and count.

For known sperm issues

• ☐ Vitaseed Pro – an advanced formulation for men with diagnosed fertility issues, to be used alongside Vitamen.

Planning ahead: when to start

Sperm take around 10–12 weeks to develop fully, so any changes you make today will be reflected in your sperm quality about three months from now. This has implications for when to start:

• If you are planning to try for a baby soon – start now. The sooner you make changes, the sooner they will have an effect.
• If you are planning for the future (6–12 months away) – you have time to build good habits gradually and see measurable improvements before you start trying.
• If you are not sure when (or if) you want children – protecting fertility now means keeping your options open for the future.

For more on building a 12-week routine, see our guide: Men's Fertility Vitamins: How to Build a Daily Routine That Supports Sperm Health.

Further resources

For more information on male fertility and when to seek help, visit:

• NHS – Infertility
• NHS – Low sperm count
• Fertility Network UK – support and information for anyone affected by fertility issues.

Frequently asked questions

When should men start thinking about protecting fertility?

It is never too early to adopt healthy habits that support fertility. However, if you are planning to try for a baby, ideally start making changes at least three months before you want to conceive.

Can I pause supplements if we are not actively trying?

You can, but many of the nutrients in fertility supplements also support general health. If cost is a concern, a basic multivitamin like Vitamen can be maintained long-term, with additional products added when you are actively trying.

Does age change which supplements I should take?

Men over 35 may benefit from additional antioxidant support (such as Vitamen Boost or CoQ10) to help protect sperm from oxidative damage, which tends to increase with age.

Are these steps still useful if I am not sure I want children yet?

Yes – protecting fertility is part of looking after your overall health. Many of the same steps that support sperm quality also support cardiovascular health, energy levels and long-term wellbeing.

References

1. Sermondade N, et al. BMI in relation to sperm count: an updated systematic review and collaborative meta-analysis. Human Reproduction Update. 2013;19(3):221-231.
2. Salas-Huetos A, et al. Dietary patterns, foods and nutrients in male fertility parameters and fecundability: a systematic review of observational studies. Human Reproduction Update. 2017;23(4):371-389.