How to Improve Your Sperm DNA Quality
If you’re trying to conceive, you may know that sperm health is a key part of the equation. But a standard semen analysis doesn’t tell the whole story. The quality of the DNA within the sperm is a critical factor for a successful pregnancy, and it’s something you have the power to influence.
Sperm are created in a cycle that takes about three months. This gives you a unique window of opportunity. Simple, positive changes to your lifestyle can significantly improve the health of your sperm DNA, and our advanced tests can measure that progress.
This guide provides actionable steps you can take over the next 90 days to enhance your sperm DNA quality, supported by the trusted science of Examen.
What is Sperm DNA Fragmentation and Why Does it Matter?
Every sperm cell carries the crucial genetic blueprint for a future child. When that DNA is damaged – a condition called sperm DNA fragmentation (SDF) – it can create significant hurdles on your path to parenthood. High levels of SDF are linked to:
- Difficulty conceiving
- Increased risk of miscarriage
- Lower success rates with fertility treatments like IVF and ICSI
While a normal semen analysis might show good numbers, it doesn’t measure the DNA quality inside the sperm. An Examen test is the only way to get a precise, reliable picture of your sperm DNA health. Learn more about the science behind our sperm DNA tests.
8 Actionable Ways to Improve Sperm DNA in 90 Days
A few healthier lifestyle changes can make a difference to the quality of your sperm DNA.
Quit Smoking for Good
Tobacco contains thousands of chemicals toxic to sperm. Smoking generates “free radicals” – unstable molecules that attack and damage sperm DNA.
Studies show a clear link between smoking and reduced fertility, including lower sperm counts, more abnormal-looking sperm, and slower swimmers.
Quitting is one of the most powerful steps you can take.
Limit Alcohol Consumption
Excessive alcohol intake can reduce sperm count and motility. To give yourself the best chance, it’s wise to keep alcohol to a minimum for at least three months before trying to conceive.
UK guidelines suggest no more than 3-4 units per week.
Manage Chronic Stress
Long-term stress can disrupt hormone levels and contribute to sperm DNA damage.
While stress is a part of life, finding healthy ways to manage it -through exercise, mindfulness, or hobbies- can support both your mental well-being and your sperm production.
Understand Age-Related Factors
While it was once thought male fertility didn’t decline with age, we now know that’s not true. As men get older, the natural processes that protect sperm DNA become less efficient.
For men over 45, understanding your sperm DNA health is especially important, as damage can affect conception and the long-term health of your child.
Avoid Recreational Drugs
Substances like cannabis can negatively affect sperm in several ways, slowing them down and altering their ability to fertilise an egg.
Long-term cannabis use can have a lasting impact on sperm production.
Maintain a Healthy Weight
A Body Mass Index (BMI) of over 25 can negatively affect both the quality and quantity of your sperm.
A combination of regular, moderate exercise and a balanced diet is the best strategy for maintaining a healthy weight and supporting optimal sperm production.
Avoid Excess Heat
Sperm production works best at a slightly cooler temperature than the rest of your body. Frequent exposure to high heat can damage developing sperm. Try to:
- Avoid tight-fitting underwear or compression shorts.
- Limit long periods of sitting or cycling.
- Avoid hot tubs, saunas, and placing laptops directly on your lap.
Fuel Your Body with a Balanced Diet
Your sperm need the right nutrients to thrive. Focus on a diet rich in fruits, vegetables, lean proteins (fish, eggs, beans), and whole grains. Limit your intake of processed foods high in fat, sugar, and salt. Think of it as providing the best fuel for your body’s most important cells.
- Essential foods: Lots of fruit and steamed vegetables; some starchy foods like bread, rice, potatoes, and pasta; and some protein like meat, fish, eggs, and beans.
- Limit intake of: Too much fat, sugar, or salt.
You’ve Made the Changes. What’s Next?
Because your body produces new sperm every three months, we recommend a follow-up test to measure the impact of your changes. An Examen test provides precise, scientific proof of your progress, empowering you with the knowledge to plan your next steps.
For Deeper Insight: If you’ve experienced recurrent miscarriage, our Extend® Test specifically measures double-strand DNA breaks, which are strongly linked to pregnancy loss. Learn more about the connection between sperm DNA and miscarriage.
For Total DNA Damage: Our Exact® Test measures both single and double-strand DNA breaks, giving you a comprehensive overview of your sperm health.
Ready to Take Control of Your Fertility Journey?
Book a follow-up test
Get the answers you deserve. Our tests are trusted by fertility experts in 80% of the UK & Ireland’s top private fertility clinics.