In the world of fertility, women often take the lead—tracking cycles, adjusting diets, reducing stress, and showing up for appointments. As an acupuncturist, I see this firsthand in clinic every day.
But what’s often left out of the fertility conversation is just how much men’s preparation matters, too. And not just for conception, but for a healthy pregnancy and long-term outcomes for the baby.
Sperm health has a huge influence on fertility, miscarriage risk, and even the lifelong health of future generations. And because sperm are constantly regenerating, men have a unique opportunity to make meaningful changes that truly move the needle—often in as little as 120 days.
Why 120 Days?
Sperm take about 72 days to fully develop, followed by several more as they travel through the reproductive tract. That means what a man does in the 3–4 months leading up to conception has a direct impact on the quality of his sperm¹.
During this time, targeted changes to lifestyle, nutrition, and environmental exposures can:
Improve sperm count, motility, and morphology
Lower DNA fragmentation (linked to miscarriage and poor embryo development²)
Positively influence epigenetic expression—how genes are activated in the developing embryo
Why Men’s Role in Fertility Matters MoreThan We Think
Sperm contribute far more than half of the genetic material. They also deliver important information that affects how an embryo develops and how healthy that future child will be.
Recent studies show that:
Poor sperm quality is linked to higher miscarriage rates²
Sperm can influence how the placenta forms and functions³
Sperm health plays a role in early embryo development
DNA fragmentation in sperm can impact outcomes even after fertilization²
And perhaps most importantly, sperm carry epigenetic markers—chemical tags that influence how a baby’s genes are expressed. These are affected by things like diet, stress, toxins, and lifestyle choices⁴. Meaning: what you do in the months leading up to conception has ripple effects that go far beyond a positive pregnancy test.
What Fertility Prep Looks Like for Men
The good news? Sperm are constantly regenerating. That gives men a fresh opportunity every few months to make improvements. The focus doesn’t need to be on perfection—just consistency and awareness.
Here are evidence-based ways men can support fertility and sperm health:
Lifestyle Adjustments
Sleep: Getting 7–9 hours of quality sleep supports testosterone levels and improves sperm production.
Stress: Chronic stress can lead to oxidative damage that impacts sperm DNA⁴. Tools like breathwork, meditation, or time outdoors can help.
Exercise: Moderate activity supports hormonal health. Avoid overtraining, which can lower testosterone.
Environmental Detox
Avoid endocrine-disrupting chemicals (BPA, phthalates) found in:
Plastic containers and water bottles
Canned foods
Scented grooming products
Conventional cleaning supplies
Switching to glass containers, fragrance-free or natural grooming products, and non-toxic cleaners can reduce exposure⁴.
Nutrient Support
Men need “prenatals” too! Make sure you look for one with optimal nutrient values with:
Zinc: Linked to increased testosterone and sperm count
CoQ10: Improves sperm motility and morphology⁵
Omega-3s: Support membrane health and morphology
Selenium, L-carnitine, and Vitamins C & E: Reduce oxidative stress and DNA damage⁵
A Mediterranean-style diet has been shown to improve semen parameters⁵
Avoid Excess Heat
Sperm are sensitive to temperature. Avoid:
Saunas and hot tubs
Heated car seats
Prolonged laptop use on the lap
Tight underwear⁶
Acupuncture
Acupuncture may support sperm health by:
Improving motility and morphology
Regulating hormones
Reducing oxidative stress
Studies show positive trends in sperm quality after a series of acupuncture⁷
Real-World Results
In multiple trials, men who took targeted antioxidants for 90 days showed significant improvements in sperm quality⁵.
Reducing alcohol, tobacco, and marijuana use in the months before conception has been linked to:
Lower DNA fragmentation
Improved embryo development
Higher sperm count and motility
Better hormonal balance
In IVF settings, clinics report better success rates when both partners engage in preconception care—not just the person carrying the pregnancy³.
The Bigger Picture: Generational Health
When we talk about preparing for conception, it’s not just about increasing the odds of getting pregnant. It’s about creating conditions for long-term health and resilience for your baby and the generations to come.
Through the lens of epigenetics, the lifestyle choices made in the months before conception influence a child’s:
Immune system development
Cognitive health
Metabolic function
Future fertility potential⁴
So if you're planning to conceive, the 120-day window before conception is a powerful time to set the stage—not just for success in getting pregnant, but for the lifelong health of your child.
There’s a growing body of evidence showing that when men make targeted, consistent changes to their health, fertility improves—and so do the outcomes for pregnancy, birth, and the generations that follow.
🧾 Sources
MNT Editorial Team. (2019, July 31). What to know about sperm production. Medical News Today. https://www.medicalnewstoday.com/articles/325906
Coughlan C, Clarke H, Cutting R, Saxton J, Waite S, Ledger W, Li T, Pacey AA. Sperm DNA fragmentation, recurrent implantation failure and recurrent miscarriage. Asian J Androl. 2015 Jul-Aug;17(4):681-5. doi: 10.4103/1008-682X.144946. PMID: 25814156; PMCID: PMC4492063.
L. Simon, K. Murphy, M.B. Shamsi, L. Liu, B. Emery, K.I. Aston, J. Hotaling, D.T. Carrell, Paternal influence of sperm DNA integrity on early embryonic development, Human Reproduction, Volume 29, Issue 11, 1 November 2014, Pages 2402–2412, https://doi.org/10.1093/humrep/deu228
Mima M, Greenwald D, Ohlander S. Environmental Toxins and Male Fertility. Curr Urol Rep. 2018 May 17;19(7):50. doi: 10.1007/s11934-018-0804-1. PMID: 29774504.
Alharbi M. Impact of Antioxidants on Conventional and Advanced Sperm Function Parameters: An Updated Review. Cureus. 2024 Feb 15;16(2):e54253. doi: 10.7759/cureus.54253. PMID: 38362038; PMCID: PMC10869131.
Jung A, Schuppe HC. Influence of genital heat stress on semen quality in humans. Andrologia. 2007 Dec;39(6):203-15. doi: 10.1111/j.1439-0272.2007.00794.x. PMID: 18076419.
Feng J, He H, Wang Y, Zhang X, Zhang X, Zhang T, Zhu M, Wu X, Zhang Y. The efficacy and mechanism of acupuncture in the treatment of male infertility: A literature review. Front Endocrinol (Lausanne). 2022 Oct 18;13:1009537. doi: 10.3389/fendo.2022.1009537. PMID: 36329891; PMCID: PMC9624472.
Payne KS, Mazur DJ, Hotaling JM, Pastuszak AW. Cannabis and Male Fertility: A Systematic Review. J Urol. 2019 Oct;202(4):674-681. doi: 10.1097/JU.0000000000000248. Epub 2019 Sep 6. PMID: 30916627; PMCID: PMC7385722.