When pregnancy takes longer than expected, attention often turns to the woman first.
But that’s not the full story.
Almost half of fertility issues involve the men.
Fertilization involves the sperm and the egg. When these two are not at their best, conception may fail, or pregnancy may have unwanted outcomes.
In this post, we’ll look at the other side of the coin, the men’s side, and look at how the guys can maximize the fertility potential for the couple.
Ignoring male health doesn’t just slow things down. It can potentially undermine what a joyous process of building a family is.
What is a “Healthy Sperm”?
For conception to happen, a healthy sperm is required. But what is even a “healthy sperm”?
Fertility depends on whether sperm can survive a long journey, reach the egg, and support early development. For that to happen, four core features are crucial:
1. Sperm Count
Sperm face a brutal process of elimination. From millions released, only a tiny fraction makes it anywhere near the egg. If the starting number is already low, the odds for success shrink fast. This is why men with low sperm count (oligospermia) often experience long delays in conception…even with regular, well-timed sex.
2. Motility
This is about movement. Sperm must swim strongly and in the right direction. Poor motility (asthenozoospermia) means sperm move too slowly, spin in place, or lose energy early. These swimmers generally need to move at least about 25 micrometers per second through cervical mucus to have a realistic chance of reaching the egg.
3. Morphology
A sperm cell is specifically shaped for a specific reason. The head needs to penetrate the egg, while the tail needs to drive movement. When cells are misshapen (teratospermia), for example, having large heads, double tails, or short tails…the chances of success drop, even if count and motility look okay.
4. DNA Integrity
This is the part most people never hear about. Sperm carry DNA that guides early embryonic development. If that DNA is damaged, fertilization may still occur, but the pregnancy may fail. Couples will easily blame timing or chance, not realizing that sperm DNA quality can influence whether a pregnancy takes hold and progresses.
Together, these explain fertility from the male side. Sperm must be sufficient in number, capable of movement, properly formed, and genetically intact. Weakness in any one area can hold everything back.
Nutrition For (Sperm) Health
Sperm production is one of the most nutrient-sensitive processes in the male body. When key nutrients are missing or the wrong food is eaten, product quality drops.
Here are some of the things that can give your guys a boost:
Zinc
Zinc is critical for sperm production and testosterone balance. Being low on it can dip the sperm count or cause poor motility. To prevent that, regularly include foods like eggs, beef, chicken, or shellfish in your meals.
Omega-3 Fats
Sperm cells need flexible membranes to swim properly. Omega-3 fats are known to help with this. Bangus, sardines, salmon, tuna, walnuts, and soy beans are some of the foods that can help sperm cell mobility.
Folate and B Vitamins
Folate helps cells replicate correctly. Low intake is linked to higher chances of DNA damage. So be sure to have plenty of leafy greens like kangkong, malunggay, and pechay on your plate. They are practical, affordable food sources that support sperm DNA quality.
Antioxidants
Antioxidants protect sperm from being damaged. Vitamins C and E help protect sperm from the damage caused by oxidative stress, pollution, smoking, and alcohol. Fruits like calamansi, oranges, papaya, and guava are not only good for general health. They keep sperm cells strong and healthy.
Everyday Habits That Weaken Sperm
Most damage doesn’t come from extreme behavior, but from simple routines that add up and adversely impact fertility.
#1 Heat
Testicles are outside the body for a reason. They need to stay cooler. Tight underwear, laptops resting on the lap, and frequent hot baths or saunas raise testicular temperature just enough to interfere with sperm production. So protect the area from extreme and prolonged heat.
#2 Sleep
Testosterone is mainly produced during deep sleep. So someone who regularly gets short or broken sleep often has lower testosterone and poorer sperm quality. We often don’t think twice, but night shifts, overtime, and late-night phone scrolling have an impact on fertility.
#3 Stress
Research has shown that stress deteriorates sperm quality and function. This is common among men with financial pressure, work deadlines, or family issues. When cortisol stays high, reproductive hormones are out of balance.
Infertility is not just a “female stress” issue. Men are just as susceptible.
#4 Lack of Exercise
A sedentary lifestyle can harm male fertility. Inactive men tend to develop higher body fat, insulin resistance, and low‑grade inflammation, all of which are linked to lower testosterone and poorer semen parameters.
But if sitting too much is bad, even a little movement can reap big results. Exercise is known to increase sperm count as well as sperm quality.
#5 Alcohol, Smoking & Drugs
These three impact male fertility in different and overlapping ways. They disrupt the function of hormones, slow down the production of sperm, and promote sperm damage. Needless to say, stopping these habits represents the “best course of action” for any couple trying to conceive.
Getting “It” Right
Timing
There is a “fertile window” during which a woman can get pregnant. This depends on the length of the menstrual cycle and slightly varies from woman to woman.
“Ovulation” is when the ovary releases an egg. This day (ovulation) and the 3-5 days before that is the “fertile window” where there’s the highest chance for conception.
Sperm can last around 5 days in ideal conditions. So if intercourse happens 3–5 days before the egg is released, the sperm are already in place to fertilize the egg.
But how can a couple pinpoint ovulation? How can they know when she’s ovulating?
There are cycle-tracking apps and ovulation calculators that log period dates and symptoms. There’s also the Basal Body Temperature (BBT) method, where temperature is taken first thing in the morning. (A small rise, usually about 0.2–0.4°C, signals that ovulation just happened.) Then there’s also those Ovulation Predictor Kits (OPKs) that track for a surge in luteinizing hormone (LH), and alert you 24–36 hours before ovulation.
By knowing when ovulation is likely to happen, couples can maximize the chances of conception.
Frequency
Sperm don’t live forever. If a man goes several days without sex or ejaculation, his sperm count can go up a bit, but the sperm that sit around for too long are more likely to have small amounts of DNA damage and may not move as well.
So men who “save themselves” for the perfect moment may inadvertently be using older, less healthy sperm.
On the other hand, if a guy ejaculates several times in one day, the number of sperm in each subsequent ejaculation will be lower. (But this is temporary since the body usually restores within a day or two.)
So there is a trade-off that couples need to be aware of.
For most couples trying to get pregnant, having sex every 2–3 days is a good balance. It helps keep sperm fresh, covers the days when the woman is most fertile, and doesn’t put too much pressure on either partner or lead to exhaustion.
It’s Not Happening: What Else Could Be Wrong?
Varicocele
A varicocele is like a varicose vein for the testicles. It raises local temperature and creates oxidative stress, which can damage the sperm. Many guys don’t feel pain or swelling and may not even know that something is wrong.
Around 40% of men with fertility problems have a varicocele.
For those affected, surgical repair can significantly improve sperm count and movement.
Metabolic Health
Obesity and insulin resistance also influence fertility. Excess fat disrupts hormone balance, lowers testosterone, and reduces sperm quality. Men who are steadily gaining weight, even modestly, might see effects on their sperm before noticing other health problems.
Infections and Inflammation
Some infections, even mild or asymptomatic ones, can inflame the prostate or reproductive tract, consequently damaging the sperm. Lingering infections can quietly lower fertility. For example, repeated or untreated infections can affect sperm health through inflammatory chemicals released into the semen.
Medication
Common prescription drugs, from antidepressants (SSRIs) to hair loss treatments (finasteride) to certain antibiotics, can play a role in conception. The effect ranges from reduced sperm count and motility to altered hormone levels, erectile dysfunction, or changes in sperm DNA integrity.
Because some of these drugs relate to chronic conditions, it is important to weigh benefits against fertility risks and to plan with the help of a fertility specialist.
When to See a Specialist
In addition to the scenario above, men should consider a urologist or fertility specialist if:
They’ve been trying for over a year, and nothing happens (or six months if the woman is over 35)
There’s a history of varicocele, hormonal issues, or past injuries in the reproductive area
Lifestyle and nutrition changes haven’t helped after a few months
Building a family takes awareness and the willingness to look at both partners equally. Fertility is not a one-sided effort, but a joint responsibility between partners.
The key is early awareness. Knowing what’s happening beneath the surface helps couples make targeted changes instead of guessing or waiting indefinitely.
BloodWorks Lab is committed to giving you and your partner evidence-based care, providing you with fast and accurate medical testing and assessment.
We are your partners in building a family.
Book your appointment today.
Our branches are in Alabang, Katipunan, and Cebu.