Introduction
You may have been carrying this IVF journey on your shoulders for months now. The appointments, the injections, the ultrasounds, the endless waiting for results… And all the while, a question keeps nagging at you: what about him, in all of this?
I know how frustrating it can be to feel like all the medical attention is focused on you, when fertility is really a two-person story. Maybe your partner feels helpless, sidelined, or simply doesn’t know how to contribute concretely to this baby project.
Here’s what I want you to know: sperm quality can improve significantly within 2 to 3 months. Unlike eggs that age with us, sperm cells renew completely approximately every 74 days. This is an extraordinary window of opportunity.
In this article, you’ll discover concrete ways to optimize male fertility, understand what truly influences sperm quality, and most importantly, how to transform your partner into an active ally in your journey. Because making a baby takes two — and preparing for one does too.
Understanding Male Fertility: What Really Matters in Sperm Health
When we talk about male fertility, we often think only of the semen analysis. But male reproductive health goes far beyond those three numbers you probably know by heart: concentration, motility, morphology.
Spermatogenesis: A 74-Day Process
Imagine a factory running continuously, 24/7. That’s exactly what’s happening in the testicles. Each sperm cell takes approximately 74 days to fully form, from stem cell to the little swimmer ready to conquer the egg.
This information is precious, and I want you to keep it in mind: everything your partner does today will influence the quality of sperm available in 2 to 3 months. That’s why I always recommend starting male optimization at least 3 months before IVF or insemination.
Beyond the Standard Semen Analysis
The standard semen analysis is a bit like judging a book by its cover. It gives us important information, certainly, but it doesn’t tell the whole story.
What’s rarely assessed in routine testing:
- Sperm DNA fragmentation: sperm can appear perfectly normal under the microscope but carry damaged DNA
- Seminal oxidative stress: an imbalance that « rusts » reproductive cells
- Chromosomal abnormalities: particularly important after age 40
If you’re experiencing unexplained failures despite good quality embryos, these additional tests deserve to be discussed with your medical team.
Fertility Men: The Lifestyle Factors That Make a Real Difference
I won’t lie to you: when I bring up this topic with couples, I often see the same pattern. The woman has already transformed her entire lifestyle for months, while her partner continues as if nothing’s changed. It’s not bad intentions — it’s often simply a lack of information.
Heat: Enemy Number One
The testicles are located outside the body for a good reason: they need a temperature 2 to 4°C lower than body temperature to function properly. This is non-negotiable.
What causes overheating:
- Laptop on the lap (yes, really)
- Prolonged hot baths and saunas
- Tight underwear
- Prolonged sitting (drivers, office work)
- Phone in trouser pocket
I’m not saying he needs to live in an igloo. But during these 3 months of preparation, choosing loose boxers and avoiding direct heat sources can make a real difference in sperm motility.
Nutrition: Building Strong Sperm
Think of sperm as little elite athletes. They need the right fuel to perform.
Male fertility allies:
- Zinc: oysters, red meat, pumpkin seeds — essential for testosterone production
- Selenium: Brazil nuts (2-3 per day is enough), fish — protects sperm DNA
- Omega-3s: small oily fish, flaxseed oil — improves membrane fluidity
- Antioxidants: berries, colorful vegetables — fights oxidative stress
- Folates: leafy green vegetables, legumes — DNA quality
What I love about this approach is that it’s not restrictive at all. We add good things rather than eliminate. A square of antioxidant-rich dark chocolate? Perfectly compatible with sperm quality optimization.
IVF and Male Fertility: How to Optimize Chances Before Treatment
When you’re on an IVF journey, every cycle counts. The emotional, financial, and physical investment is immense. So you might as well put all the odds in your favor.
The Ideal Preparation Timeline
Here’s what I recommend to the couples I work with:
3 months before collection:
- Micronutritional assessment if possible
- Implementation of dietary changes
- Stopping or significantly reducing alcohol and tobacco
- Targeted supplementation if needed
1 month before:
- Maintaining good habits
- Stress management (yes, men too!)
- 2-5 days of abstinence before collection (no more, no less)
The Supplement Question
I know you’ve probably already come across dozens of supplement recommendations. Here’s my position: supplementation should be personalized.
That said, certain nutrients consistently appear in the scientific literature on male infertility:
- CoQ10 (improves cellular energy and motility)
- L-carnitine (fatty acid transport, essential for sperm)
- Vitamin E + C (antioxidant duo)
- Zinc + Selenium (foundations of sperm production)
But be careful: more isn’t necessarily better. A preliminary assessment helps avoid overdosing and targets what’s truly necessary for your situation.
Sperm Quality and Emotional Wellbeing: The Mind-Body Connection
It’s rarely discussed, but stress affects sperm count and sperm quality in measurable ways. The hormone cortisol, produced in excess during chronic stress, disrupts the reproductive hormonal axis.
Male Stress: Often Invisible
Your partner may not experience the journey the same way you do. But that doesn’t mean he’s not affected.
What I often observe in men going through IVF:
- A feeling of powerlessness (the medical focus is on the woman)
- Performance pressure on collection day
- Difficulty expressing emotions about the parental project
- Minimizing his own suffering to « not add more stress »
Opening up dialogue on these topics, without judgment, can transform your experience as a couple during this journey.
Concrete Tools for Him Too
Stress management isn’t reserved for women. Here’s what works:
- Moderate physical activity: 30 minutes of daily walking or gentle exercise (careful with intense cycling which increases temperature)
- Cardiac coherence: 5 minutes morning and evening, the RespiRelax+ app is free
- Quality sleep: testosterone production peaks during deep sleep
And if your partner is skeptical about these « wellness » approaches, remind him that these are recommendations based on solid scientific studies. Elite athletes use them to optimize their performance — why shouldn’t he use them to optimize his fertility?
Male Infertility: When to Seek Specialized Help
Sometimes, despite all efforts, semen analysis results remain concerning. It’s important to know when specific medical care is necessary.
Warning Signs
Certain situations require the opinion of an andrologist or urologist specializing in fertility:
- Azoospermia (absence of sperm): can be obstructive or secretory, solutions differ
- Severe oligospermia (less than 5 million/ml): hormonal and genetic testing recommended
- Varicocele: dilation of testicular veins, surgically correctable in some cases
- Medical history: cryptorchidism (undescended testicles), mumps during adolescence, cancer treatments
The Importance of a Complete Male Workup
I often repeat this: in 30 to 40% of infertility cases, the male factor is involved. Yet how many men settle for a single semen analysis before considering that « the problem isn’t on their side »?
A thorough male assessment may include:
- Semen analysis + sperm morphology assessment
- Sperm DNA fragmentation test
- Hormonal panel (FSH, LH, testosterone, prolactin)
- Testicular ultrasound
- Depending on the case: karyotype, Y chromosome microdeletions
This isn’t about finding someone to blame. It’s about understanding together what’s happening to find the best solutions.
Conclusion: You Are a Team
Male fertility isn’t a secondary topic to be addressed in passing. It’s an essential piece of the puzzle you’re assembling together.
Key takeaways:
- Sperm renews every 74 days: it’s never too late to take action
- Diet, environment, and lifestyle have a real and measurable impact
- Ideal male preparation begins 3 months before an attempt
- The emotional factor matters for him too
- Some situations require a thorough medical workup
My greatest wish for you? That this journey, as difficult as it may be, brings you closer together instead of pushing you apart. That your partner feels like an active participant rather than a spectator. That you carry this project together, truly.
If you feel you need personalized support to optimize your partner’s fertility, I’d be happy to discuss it with you both in a consultation. Because yes, fertility naturopathy is for men too.
