Is it taking longer than you had hoped to get pregnant? If you’re already using ovulation tests, tracking your cycles, and taking your prenatal vitamins, you’re only covering half of the fertility prep.

Here’s the eye-opening truth: it takes sperm at least 70 days to help build better quality sperm. That means the healthy habits he starts today won’t show their full impact for over two months. Want to stop wasting time and start implementing these crucial male fertility tips to ensure your partner is as prepared as you are?

Below is a quick and effective 4-step plan that your partner can kickstart now to maximize your chances when the time is right.

4 Things He Can Start Today to Improve His Sperm

  1. Boost from the Inside: What key nutrients, like Zinc and CoQ10 are essential?
  2. Dial it Back: Why alcohol moderation is critical for maintaining healthy testosterone levels.
  3. Rest Like it Matters: The powerful link between 7-8 hours of sleep and quality sperm production.
  4. Keep Things Cool: The silent enemy: how heat from hot tubs and laptops can compromise sperm health.
Infographic: 70-Day Fertility Kickstart with 4 tips for men to boost sperm health. Includes tips on supplements (Zinc, CoQ10), alcohol reduction, 7-8 hours of quality sleep, and keeping the testes cool.


Remember, improving male fertility is a team effort and a marathon, not a sprint. Every healthy step he takes today gets you closer to your goal in 70 days. Encourage each other and stay consistent! Want more tailored support and timely male fertility tips sent straight to his phone? Invite him to join Premom for expert tips, insights, and support made just for him.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

References

1. Ahmadi S, Reihane Bashiri, Akram Ghadiri-Anari, Azadeh Nadjarzadeh. Antioxidant supplements and semen parameters: An evidence based review. International Journal of Reproductive Biomedicine. 2016;14(12):729. Accessed July 1, 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC5203687/ 

2. Nguyen-Thanh T, Hoang-Thi AP, Anh Thu DT. Investigating the association between alcohol intake and male reproductive function: A current meta-analysis. Heliyon. 2023;9(5):e15723. doi:https://doi.org/10.1016/j.heliyon.2023.e15723 

3. Liu MM, Liu L, Chen L, et al. Sleep Deprivation and Late Bedtime Impair Sperm Health Through Increasing Antisperm Antibody Production: A Prospective Study of 981 Healthy Men. Medical Science Monitor. 2017;23:1842-1848. doi:https://doi.org/10.12659/msm.900101

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About Author

Dr. Patti Haebe, NMD – Senior Medical Advisor at Premom Fertility

Dr. Patti Haebe, NMD

Senior Medical Advisor

Dr. Patti Haebe is the Senior Medical Advisor at Premom Fertility and specializes in preconception care, hormone optimization and integrative fertility. Dr. Haebe received her Doctorate of Naturopathic Medicine from the Sonoran University of
Health Sciences and holds a Bachelor's degree in Integrative Physiology from the
University of Colorado at Boulder.

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