The Sperm Health Masterclass: Free Male Fertility Webinar

Male fertility is still too often treated as a side note in the trying to conceive journey, even though male factor is involved in around half of fertility challenges.³ That can leave men feeling overlooked, under-informed and unsure what practical steps will genuinely make a difference.

This free webinar was designed to change that. Raquel Monroy, Zita West Fertility Nutritionist, hosted this evidence-led session on Monday 29th June, exploring what sperm health really means and how nutrition, lifestyle and targeted supplementation may fit into supporting it. The recording is available to watch further down this page.

This webinar is open to men who are trying to conceive, those preparing for fertility treatment, and partners who want a clearer understanding of how male fertility fits into the bigger picture. Whether you are just starting out or looking for the next right step, the aim is to leave you feeling informed, supported and more confident about what to do next.

What this webinar covers

This free webinar is designed for men and couples who want to understand sperm health more clearly. Led by Raquel Monroy, Zita West Fertility Nutritionist, the session explains the key sperm parameters used in fertility testing, the lifestyle and nutritional factors that may influence sperm quality, and the practical steps men can take in the months before trying to conceive or starting fertility treatment.

• What sperm count, motility, morphology and DNA fragmentation mean
• Why sperm health matters for natural conception and assisted fertility treatment
• How the 72 to 90 day sperm development cycle works
• Lifestyle and environmental factors that may affect sperm quality
• Nutrients linked with sperm health, including omega-3, zinc, selenium, antioxidants and CoQ10
• Where targeted supplementation may fit
• When to consider semen analysis or further support

About your host

Raquel Monroy is a Registered Nutritional Therapist, trained at the College of Naturopathic Medicine, with additional specialist training in fertility nutrition through the Fertility Nutrition Centre. Her advanced study reflects a deep commitment to clinical excellence and the highest standards of evidence-based nutritional therapy for fertility.

From her private clinic near Manchester, Raquel supports clients across the UK and internationally. She works with single women and couples to uncover the root causes of their fertility challenges, using functional testing and fully personalised nutrition and lifestyle protocols. Her approach empowers clients with clarity, confidence and a tailored roadmap for their own journey.

For a broader overview of causes, semen analysis, sperm health and next steps, read our main male fertility issues guide.

Why male fertility matters

Fertility is often spoken about as though it sits mainly with women, but sperm health is an important part of the overall fertility picture. For couples trying to conceive, understanding male fertility and sperm health can help both partners feel more informed, prepared and supported.

In the UK, around 1 in 7 couples experience difficulty conceiving, and male factor infertility can be a significant part of that picture.³⁴ Some estimates suggest pure male factor accounts for around 30% of infertility cases, which shows just how important it is to look at sperm health directly rather than treating it as secondary.⁴

Research has also highlighted a longer-term shift in declining sperm quality, with global sperm counts reported to have fallen substantially over recent decades and the rate of decline appearing to have accelerated since 2000.¹² That sounds worrying, but it is not a message of helplessness. It is a reminder that sperm health deserves proper attention, and that informed changes can still be worthwhile.

This webinar is relevant whether you are trying to conceive naturally, preparing for IVF or another fertility treatment, part of a couple who wants to understand the male side of the journey more clearly, or reviewing semen analysis results and unsure what they mean.

Why the 72 to 90 day sperm cycle matters

Sperm develop over roughly 64 to 74 days of active production, a process known as spermatogenesis.⁵⁶¹³ Once maturation and transport time are included, many men use this wider window to review nutrition, lifestyle and, where appropriate, a three-month male fertility supplement plan.

This is why changes to nutrition, lifestyle, sleep, alcohol, smoking, heat exposure and supplementation are often considered over this timeframe, rather than in the days or weeks immediately before trying to conceive or starting treatment. This does not mean results are guaranteed after three months, as individual responses vary, but it gives a realistic window for when changes may begin to be reflected in a semen analysis.

This window is especially relevant when:

• Preparing for conception
• Preparing for IVF or ICSI
• Reviewing sperm test results
• Improving overall reproductive health before treatment

What can affect sperm health?

Sperm health is influenced by a wide range of factors. The webinar covers these in more depth, but here is a practical overview of the main areas.

Nutrition

A varied diet including antioxidant-rich foods, quality protein, healthy fats and colourful fruit and vegetables is commonly discussed in relation to sperm health, often following a Mediterranean-style pattern. Diets high in ultra-processed foods have been associated with poorer semen quality in some studies.¹²

Omega-3 intake

Omega-3 fatty acids are structural components of sperm cell membranes and are associated with sperm health in some research.¹⁴ This is one of the reasons omega-3 supplementation, such as Vital DHA, may be considered as part of a wider preconception plan (see Nutrition and supplements for sperm health below).

Micronutrients

Zinc, selenium, folate, vitamin D, vitamin C, vitamin E, B vitamins and magnesium are among the micronutrients most often discussed in relation to sperm production and antioxidant protection.

CoQ10 and mitochondrial energy

Sperm motility is energy-dependent, relying on mitochondria within the sperm tail to generate movement. CoQ10 is involved in this cellular energy production and is commonly discussed in relation to sperm motility and antioxidant status.⁸⁹¹⁵ This is why CoQ10, such as Kaneka Ubiquinol, is often considered alongside other nutritional support (see Nutrition and supplements for sperm health below). Read more in our guide to CoQ10 and male fertility. For the broader research picture, including egg quality, sperm health and IVF preparation, see our guide to CoQ10, egg quality, sperm health and IVF preparation.

Lifestyle

Smoking, alcohol, poor sleep, chronic stress, being over or under a healthy weight, low levels of physical activity, and heat exposure from saunas, hot baths, laptops on the lap or tight clothing are all lifestyle factors commonly discussed in relation to sperm quality.¹¹¹⁶

Environmental exposures

Everyday exposure to plastics, pesticides, certain endocrine-disrupting chemicals and harsh cleaning products may also play a role in sperm health, though this remains an area of ongoing research.¹⁰

Medical factors

Conditions such as varicocele, infections, hormonal imbalances, certain medications, age and existing health conditions can all affect sperm health.³ If you have concerns, it is important to speak to a GP or fertility specialist, who can advise on testing and appropriate next steps. Our guide to male fertility tests explains what to expect from semen analysis and further investigations.

Nutrition and supplements for sperm health

Sperm health is influenced by a wide range of nutrients, and supplements may be considered where diet, lifestyle, semen analysis results, age, fertility treatment plans or nutritional gaps make them relevant. They are intended to sit alongside nutrition and lifestyle, not replace them.

Targeted supplementation may be considered alongside diet and lifestyle changes, particularly in the three months before trying to conceive or starting fertility treatment. Nutrients often discussed in relation to sperm health include zinc, selenium, omega-3 fatty acids, antioxidants and CoQ10. Zita West's male fertility range includes Vitamen, Vitamen Boost, Menceive and Vitaseed Pro, while Vital DHA and Kaneka Ubiquinol CoQ10 may also be relevant as part of a wider preconception plan. Our guide to getting started with male fertility supplements explains how these products may fit together.

Vital DHA

A research-backed omega-3 supplement providing molecularly distilled DHA and EPA, relevant to sperm cell membrane health as part of a wider preconception plan for men.

Explore Vital DHA

Kaneka Ubiquinol CoQ10

A highly absorbable form of CoQ10, relevant to cellular energy production and sperm motility support as part of a wider preconception plan.

Explore Kaneka Ubiquinol CoQ10

Always follow product guidance and speak to a healthcare professional if you are taking medication, have a diagnosed condition, have abnormal semen analysis results, or have been advised to follow a specific fertility treatment plan.

Who this webinar is for

• Men who are starting to think about fertility
• Men and couples trying to conceive
• Men preparing for IVF, ICSI or fertility treatment
• Anyone who has had a semen analysis and wants to understand the results more clearly
• Partners who want to understand sperm health and male fertility
• Men who want practical, realistic changes they can make over the next three months

What you will learn in the webinar

• How sperm count, motility, morphology and DNA fragmentation differ
• Why sperm health is affected by nutrition, lifestyle and environment
• Why the 72 to 90 day sperm cycle matters
• Which nutrients are commonly discussed in relation to sperm health
• Where supplements such as omega-3 and CoQ10 may fit
• How to prepare before conception or fertility treatment
• When to seek further testing or clinical advice

Watch the webinar

This session took place on Monday 29th June at 8pm BST. The recording is available to watch below.

• Date: Monday 29th June
• Time: 8pm BST
• Host: Raquel Monroy, Zita West Fertility Nutritionist
• Format: Recorded online webinar, including a 15-minute Q&A

Frequently asked questions

What is sperm health?

Sperm health refers to how well sperm are able to support conception, and it is usually assessed through several parameters rather than one single measure. These commonly include sperm count, motility, morphology and, in some cases, sperm DNA fragmentation. Looking at these together can give a clearer picture of male fertility.

How long does it take to support sperm health?

Because sperm develop over roughly 64 to 74 days, with maturation and transport bringing the fuller window closer to 72 to 90 days, most nutrition and lifestyle changes are assessed over a three-month period rather than days or weeks. This does not guarantee improvement for every man, but it gives a realistic timeframe for when changes may begin to be reflected in a semen analysis.

What affects sperm count and motility?

Sperm count and motility can be influenced by a combination of factors, including nutrition, smoking, alcohol, sleep, stress, heat exposure, weight and general health. Medical factors such as varicocele, infections or hormonal imbalances, and environmental exposures such as certain chemicals, may also play a role. Because the picture is usually multifactorial, a broad approach is often more useful than focusing on one factor alone.

Can nutrition support sperm health?

Nutrition is commonly discussed as part of a wider approach to sperm health. Nutrients such as zinc, selenium, omega-3 fatty acids, antioxidants, folate, vitamin D and CoQ10 are frequently referenced in the research, and a varied, antioxidant-rich diet may help support overall reproductive wellbeing. Nutrition works alongside, rather than instead of, lifestyle changes and medical guidance where needed.

Is omega-3 important for sperm health?

Omega-3 fatty acids are structural components of sperm cell membranes and are associated with sperm health in some research. Many men do not get enough omega-3 through diet alone, which is why an omega-3 supplement such as Vital DHA may be considered as part of a wider preconception plan, alongside oily fish and other dietary sources.

Why is CoQ10 discussed in relation to sperm motility?

Sperm movement is energy-dependent, relying on mitochondria within the sperm tail to generate the energy needed for motility. CoQ10 plays a role in this cellular energy production and is commonly discussed in relation to sperm motility and antioxidant status. Kaneka Ubiquinol CoQ10 is a highly absorbable form that may be considered as part of a wider preconception plan, particularly where motility is a specific area of focus.

When should men consider a semen analysis?

General guidance suggests considering a semen analysis if a couple has been trying to conceive for 12 months, or 6 months if the female partner is over 35. It may be worth considering sooner if there are known concerns, a relevant medical history, previous fertility issues, or if fertility treatment is already planned. This is general guidance only, so it is best to speak to a GP or fertility specialist about your individual situation.

Can supplements improve sperm quality?

Supplements may help support nutritional status and aspects of sperm health as part of a wider plan that includes diet, lifestyle and, where relevant, medical input. They are not a replacement for medical advice, semen analysis or the lifestyle foundations covered in this webinar, and results vary between individuals.

Is vaping less harmful to sperm than smoking?

Not necessarily. Vaping may still expose the body to compounds linked with oxidative stress and potential sperm damage, so it should not be assumed to be fertility-safe.¹¹

What is the difference between Vitamen, Vitamen Boost, Vitaseed Pro and Menceive?

Vitamen is a foundational daily formula, Vitamen Boost is designed to provide enhanced antioxidant support, Vitaseed Pro is a more advanced option for higher-need situations, and Menceive is a targeted probiotic approach. Our guide to getting started with male fertility supplements explains when each may be relevant and how to think about them as part of a wider plan.

Where to go next

If you want to keep learning about male fertility, start with our guide to male fertility and sperm health, then explore how nutrition and supplementation may fit into your preconception plan.

• Learn more about male fertility and sperm health
• Read our guide to getting started with male fertility supplements
• Explore Vital DHA for omega-3 support
• Explore Kaneka Ubiquinol CoQ10 for CoQ10 support
• Learn more about declining sperm quality and practical steps men can take
• Browse the male fertility supplements collection

References

1. Carlsen E, Giwercman A, Keiding N, Skakkebaek NE. Evidence for decreasing quality of semen during past 50 years. BMJ. 1992. View source
2. Levine H, et al. Temporal trends in sperm count. Human Reproduction Update. 2022. Expert reaction summary available via Science Media Centre.
3. British Association of Urological Surgeons. Fertility problems. View source
4. Fertility Family. How common is male infertility? 2025. View source
5. Apollo Fertility. How long does sperm formation take? 2026. View source
6. MaleBox Health. The 74-day sperm cycle. 2026. View source
7. Path Fertility. What is sperm DNA fragmentation? 2023. View source
8. Aging-US. Effectiveness of non-pharmaceutical interventions on sperm quality including lycopene and CoQ10. 2023. View source
9. PMC/NIH. Antioxidant supplements and semen parameters. View source
10. Cormack M. Endocrine disrupting chemicals and male fertility. 2024. View source
11. TestHim. Vaping and male fertility. View source
12. Consumption of ultra-processed foods and semen quality in reproductive-age men. PubMed. 2024. View source
13. Fertilitywise. Understanding the sperm production cycle. 2024. View source
14. Safarinejad MR. Effect of omega-3 polyunsaturated fatty acid supplementation on semen profile. Andrologia. 2011;43(1):38-47.
15. Alahmar AT, et al. Coenzyme Q10 and Male Infertility: A Systematic Review. Antioxidants. View source
16. Jung A, Schuppe HC. Influence of genital heat stress on semen quality in humans. Andrologia. View source