updated September 17, 2025
They say it takes two to tango … and the same goes for making a baby.
When you decide it’s time to grow your family, the spotlight often lands on her: she’s tracking ovulation, taking prenatals, and will eventually carry the baby.
But here’s the truth: fertility is not one-sided. Male fertility matters just as much, and the emotional side of the journey can be just as tough for him. Even if men don’t always talk about it openly, they can feel the same stress, pressure, and disappointment.
So how can you show up for your guy and help him feel supported — physically and emotionally? Let’s dive in.
Oh! If you came across this post and you’re wondering what he can do for you? I’ve gotchu — How He Can Support Her on the Fertility Journey.
Food has a huge impact on sperm health. Think of sperm like little “fat torpedoes” — what he eats literally builds them. Studies show men with nutrient-dense diets have higher sperm counts and better hormonal balance.
Here’s how you can help fuel him up:
➝ Protein & fats: grass-fed meats, pasture-raised eggs, wild game. igh quality meat contains zinc, carnitine and iron – all of which are important for sperm. Zinc is considered one of the most important trace minerals to date for male fertility; increasing zinc levels in infertile men has been shown to boost sperm levels, improve the form, function and quality of male sperm, and decrease male infertility.
➝ Omega-3s: salmon, sardines, oysters, mackerel. Wild caught fish and seafood contain the largest amount of omega-3’s of all food sources. A robust intake of omega-3 fatty acids is essential for healthy sperm.
➝ Healthy fats: avocado, olive oil, coconut products. I always tell clients that sperm are like little flying fat torpedoes and the quantity, type, and quality of fats a man eats is directly reflected in what his body will use to make his little swimmers!
➝ Veggies: leafy greens, cruciferous veggies, seasonal produce. Choose organic, local and in-season as often as possible.
➝ Low-sugar fruits: berries, citrus, melons. Choose organic, local and in-season as often as possible.
Make meals together. Pack him a nutrient-dense lunch. Or surprise him with a dinner that doubles as sperm fuel.
Even with the best diet, modern life makes it hard to get enough of the critical nutrients sperm need. That’s where supplements come in — to fill the gaps and act as an insurance policy.
My top picks for him:
➝ a full-spectrum high-quality multivitamin with chelated minerals for maximum absorption and bioavailability.
➝ Omega-3s because sperm cell membranes contain high amounts of omega-3 fatty acids, which are required for optimal sperm cell flexibility and movement. Because omega-3 DHA is the most abundant fatty acid found in the membranes of sperm cells, it is believed to play a dominant role in sperm performance.
➝ Antioxidants like Zinc, C, E, selenium are essential in protecting his sperm DNA. Adequate zinc intake is important for the creation of the outer membrane and tail of a sperm. Sperm utilize zinc for maturation, mobility and strength. Vitamin C has been shown to improve sperm quality and protect sperm from DNA damage; helping to reduce the chance of miscarriage and chromosomal problems. Vitamin C also appears to keep sperm from clumping together, making them more motile. Selenium is necessary for proper sperm formation.
➝ CoQ10 is another antioxidant that increases fertility, especially in men. CoQ10 improves sperm motility and is especially useful for men with poor sperm quality. CoQ10 is necessary for a healthy sperm cell membrane and energy (forward movement). It is also protective of sperm cells and protects the important genetic codes they carry (DNA) for creation of a healthy child.
➝ L-Arginine acts as a natural Viagra — improving erectile function and increasing the quantity of sperm (by up to 250%), while improving sperm motility and health.
➝ L-Carnitine helps sperm to metabolize fats and sugars for energy, and is vital for the formation of sperm cells. L-Carnitine stimulates the natural production of sperm, and the higher the sperm-cell count, the higher the chances for fertilization. Not only does L-Carnitine increase sperm levels, but it also enhances the sperm’s motility and improves the health of the sperm cells.
➝ N-Acetyl-Cysteine (NAC) increase sperm count, motility, and the percentage of normally shaped sperm, while reducing DNA fragmentation.
Want to support him? Organize his supplements into a daily pill case. Or set reminders so he doesn’t have to think about it. Little things = big support.
Caffeine and alcohol affect both of your fertility — so why not make it a team challenge?
Research has shown that moderate caffeine consumption has no negative influence on sperm count or quality, but reasonable consumption is 300 milligrams, or only about two cups of coffee. If your man is a coffee lover and enjoys more than a cup or two of coffee per day, the excess caffeine could have an adverse effect — creating a higher-than-normal proportion of abnormally shaped sperm.
The other thing to remember regarding coffee is quality matters! Coffee beans are one of the most heavily pesticide-sprayed crops so make sure you’re always buying organic, shade-grown, high quality coffee beans and brewing yourself at home.
In men specifically, excess-alcohol consumption can:
In order for fertility to thrive, you’re both going to:
➝ Keep coffee to 1–2 cups daily, and choose organic beans to avoid pesticides.
➝ Swap nightly drinks for mocktails, sparkling water, or herbal tea.
➝ Make it a couple’s thing — experiment with fun alcohol-free options so he doesn’t feel like he’s missing out.
It’s way easier when you do it together.
I’m not sayin’ don’t let things get hot and heavy! 😉
While many people consider this an old wives tale, heat has a huge impact on his little swimmers. The testicles need to keep the sperm at a healthy temperature (which is less than the body’s temperature). It is thought that this may be in part why the male reproductive organs are external. Increased temperatures around testicles can impact sperm production.
Support him by helping him avoid:
➝ Hot tubs, saunas, steamy baths
➝ Tight briefs, bike shorts, or skinny jeans
➝ Long cycling sessions (without breaks)
Instead, encourage breathable fabrics, regular breaks, and cooling off post-workout. You don’t have to nag — just frame it as another way you’re protecting the goods.
Sleep is non-negotiable for male fertility. Testosterone production happens mostly at night, and less than 6 hours = lower sperm count, motility, and survival rates.
How you can help:
➝ Create a device-free wind-down routine together.
➝ Keep your bedroom dark, cool, and TV-free.
➝ Encourage earlier bedtimes (before 10pm).
➝ Bonus: orgasms help him sleep — and help sperm health. Win-win.
For more tips on getting the best sleep possible, be sure to check out My Top 10 Tips to Get a Better Sleep Tonight.
Here’s the thing: men often bottle it up. He might not tell his friends or family what he’s feeling. That means you may be the only person he’s confiding in.
Support him by:
➝ Listening with empathy, without trying to fix.
➝ Making sex playful and intimate, not just “scheduled baby-making.”
➝ Exercising together — stress relief and fertility boost rolled into one.
➝ Sweat it out … between the sheets and outside. 😉
Sometimes the best support is reminding him he doesn’t have to carry the pressure alone.
If months go by without those two pink lines, testing is a smart next step. Male fertility challenges are common and treatable — but only if you know what’s going on.
I encourage him to do both:
➝ an at-home semen analysis kit, and
➝ a comprehensive male hormone panel that measures key hormones related to all aspects of his fertility. My favorite test measures 9 key hormones including reproductive, adrenal and thyroid hormones and will indicate whether his levels are normal, high or low which allows us to properly treat what is out of balance.
Offer to sit with him when he takes the test or reviews results. Facing it together makes it less intimidating.
Fertility is a journey for both of you. He needs you just as much as you need him. By supporting his nutrition, supplements, lifestyle, and emotional well-being, you’re not just improving his fertility — you’re strengthening your partnership.
And if you want to go deeper, I offer 1:1 consultations for couples. We’ll look at both sides of the equation so you can feel confident, supported, and connected as you move toward baby. 💛
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Sarah Jane Sandy is a certified nutrition therapist, and a fertility and women’s health expert. She has helped hundreds of women increase their fertility naturally and go on to have healthy full-term pregnancies. She has been working with women and couples trying to get pregnant for over 16 years and over 90% of the women who work with her get pregnant and have healthy babies.
She also works with women trying to fix their hormone imbalances, as well as supporting women through pregnancy and the postpartum period. Learn more about her own fertility and hormone journey here. To send Sarah a message, complete her Contact Form.
Curious about your fertility health? Take this simple quiz to find out what factors may be harming your fertility, and learn what you can do about it!
