5 Ways Men Can Improve Sperm Quality for Preconception

If you and your partner are ready to embark on your preconception journey, remember this: preconception health relies on both partners. Male reproductive health is equally important as female reproductive health during this stage of life, and it’s a team effort that requires both partners’ participation. If you want to focus on your male preconception journey, the following five science-backed strategies can help you take a proactive approach to your reproductive health, from prioritizing antioxidant support to building healthy lifestyle habits.

Take Kaneka Ubiquinol^® to Support Sperm Health

Reproductive health for both men and women starts where you can’t see it: on the cellular level. Ubiquinol is the active antioxidant form of CoQ10 and is naturally found in virtually every cell in the body, playing a key role in cellular energy production and antioxidant protection.

In studies evaluating the effects of Kaneka Ubiquinol^® on sperm, ubiquinol was used at a dosage of 150-200 mg/d for six months. Researchers found that Kaneka Ubiquinol^® is ideal for supporting sperm health because it helps enhance sperm count and motility and promotes healthy sperm function. It can be especially helpful for those starting their preconception journey in their 30s and 40s because natural ubiquinol levels decline with age, and supplementation can be beneficial during the aging process.

Read More: Promote Preconception Health With Your Reproductive Vocabulary

Maintain a Healthy Diet Rich in Nutrients and Antioxidants

Preconception health starts at the cellular level, but it involves a number of lifestyle factors, including diet. A high-fat diet and unhealthy lifestyle is known to affect sperm structure, while a diet rich in fruits, vegetables, whole grains, and lean proteins correlates with better sperm count and quality. In addition, since an imbalance of antioxidants and free radicals (called “oxidative stress”) adversely affects sperm, sufficient antioxidant levels are important for sperm development and function.¹ Supporting sperm quality starts with what you eat.

The following nutrients are particularly important for male reproductive health:

• Zinc (found in oysters, beef, and pumpkin seeds)
• Selenium (found in Brazil nuts, fish, and eggs)
• Vitamin C and E (found in citrus fruits, nuts, and seeds)
• Omega-3 fatty acids (found in fatty fish and walnuts)

A balanced diet is essential for male preconception health and general wellness, but so is avoiding foods that don’t fuel your body. It’s best ot limit processed foods, trans fats, and excessive sugar for reproductive health and overall well-being.

Exercise Regularly (But Don’t Overdo It)

Regular, balanced exercise does more than promote muscle health, cardiovascular function, and whole-body wellness: it supports male preconception health, too. For men, regular exercise promotes sperm quality as well as maintaining hormonal balance and a healthy body weight — all important elements in reproductive and general health.²

Moderate exercise (150 minutes per week) is optimal, but be wary of excessive, intense exercise, which may negatively impact testosterone levels and sperm production. In fact, oxidative stress generated from overly intense exercise can damage sperm DNA, so it’s best to regulate the intensity of your workouts without overdoing it.³

A Kaneka Ubiquinol^® supplement can be an ideal addition to your healthy, active lifestyle, as it protects against cellular oxidative stress generated during and after exercise. Learn more about the connection between the active antioxidant form of CoQ10 (ubiquinol) and exercise at our Active Lifestyle hub.

Read More: Learn the Connection Between Exercise and Preconception

Manage Stress and Prioritize Mental Health

We know the preconception journey can be emotionally taxing. If you’re feeling overwhelmed during this time, that’s normal, but it’s best to manage your stress as much as possible. Consistent stress can affect hormone levels and reproductive health in both men and women.

Luckily, there are ways to manage stress during your preconception journey (including with your partner):

• Mindfulness and meditation
• Adequate sleep (aim for 7-9 hours)
• Counseling or therapy if needed
• Open communication with your partner

Your preconception journey requires teamwork between you and your partner — and that includes supporting each other as you stay physically, mentally, and emotionally healthy. Be sure to include stress management as part of your comprehensive preconception planning.

Read More: Tips to Practice a Positive Preconception Mindset

Avoid Environmental Toxins and Harmful Substances

Environmental factors can impact reproductive health. Avoiding the following activities can reduce exposure to factors that can adversely affect your preconception health:

• Smoking
• Excessive alcohol consumption
• Using recreational drugs, including marijuana
• Exposure to environmental toxins like pesticides and heavy metals⁴
• Heat exposure such as hot tubs, saunas, tight clothing, and having your laptop on your lap

Limiting exposure to heat is especially important for men, as it can impact sperm quality.⁵ It’s virtually impossible to avoid all environmental toxins, but being mindful of how these elements impact your preconception health will help set you up for success.

Taking Action for Preconception Health

Lifestyle habits, paired with smart supplementation, can promote male reproductive health in many ways. Taking a daily Kaneka Ubiquinol^® supplement for antioxidant support, maintaining a healthy diet rich in nutrients and antioxidants, regularly exercising, managing stress, and avoiding environmental toxins and harmful substances are key lifestyle habits that can positively impact your preconception journey.

If you’re just getting started, remember that changes don’t happen overnight: improving sperm quality and male reproductive health takes time, and preconception health is a team effort between you and your partner. Taking control of male reproductive health starts at the cellular level, and there are choices you can make to have a meaningful impact on your preconception journey.

Read More: Want More Preconception Tips for Couples? Start Here

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1 Skoracka K, Eder P, Łykowska-Szuber L, Dobrowolska A, Krela-Kaźmierczak I. Diet and Nutritional Factors in Male (In)fertility-Underestimated Factors. J Clin Med. 2020 May 9;9(5):1400.
2 https://pmc.ncbi.nlm.nih.gov/articles/PMC11669690/
3 https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2025.1537271/full
4 https://www.sciencedirect.com/science/article/pii/S152169342200179
5 https://pmc.ncbi.nlm.nih.gov/articles/PMC9288403