Sperm health Q&A – what to do before you freeze

Eloise Edington  |   17 Aug 2022

From sperm-boosting micronutrients to regeneration timings, antioxidants, obesity and sperm superfoods, we’ve got sperm health covered. Don’t wait, start now and allow as much time as possible on a quality plan and supplement, before putting your sperm on ice.

Vitamins for sperm health (preparation is key)

Fairhaven Health knows a thing or two about sperm health. Especially for men who are building up to freezing, or ‘cryopreservation’. They create science-based supplements for the journey to parenthood, targeting specific nutrient requirements, depending on the stage you’re at. 

The Fairhaven Health team has the experience and expertise to tackle our TRB community‘s sperm health questions. Specifically, what men should be doing to boost sperm health before you freeze. 

Hint – get started on your sperm health as early as possible.  The sperm you make in your 20s is less likely than the sperm you make in your 40s and 50s to carry genetic mutations. But, it’s rarely too late to make a real impact. So find a good male fertility health supplement, speak to a nutritionist and your fertility team, target any specific concerns (from CoQ10 boosts to sperm motility and count) and start prepping your sperm for its date with the freezer. 

How long does it take for sperm to regenerate?

Around 64 days. Your testicles are hard-working! They constantly produce new sperm, in a process known as spermatogenesis. Roughly 1,500 get made every second, which averages out at several million a day. And remember, you need as many as possible, to boost chances of conception. So it makes sense to start prepping with a good male fertility supplement, factoring in that 64+ day regeneration window. Clinical studies of Fairhaven Health’s FH PRO for Men have demonstrated significant improvements in sperm factors, after 90 days of taking. Read the studies and get stocked up.

Can I get answers with a semen analysis?

Yes. If you’re already working with a fertility clinic, professional or care team, you may have already had some analysis done on your sperm. If not, this can help alert you to an existing or potential fertility problem. Most sperm banks provide a comprehensive semen analysis, which can identify any issues and kick-start your plan for improvement!

Does being overweight affect my sperm health?

Studies from Harvard School of Public Health, plus a good few others, have found that overweight men are 11% more likely to have a low sperm count, and 39% more likely to have zero sperm present in their ejaculate (known as azoospermia). And if dealing with obesity, you’re 81% more likely to produce no sperm.

Sadly, it’s not just your sperm which can suffer, from being overweight. Men who are at a healthy weight – being underweight doesn’t help either – tend to have more testosterone, a more stable libido, and fewer problems with erectile dysfunction and hormonal imbalance. All key for optimized male fertility.

Are there certain foods that increase sperm count?

Yes! Many men can make a real difference by making shifts in their diet. These foods and botanicals are well-known to have a positive impact on sperm count: 

  • oysters (packed with zinc and production-stimulating) 
  • folate-rich foods (including dark green, leafy vegetables, legumes, asparagus, brussels sprouts, eggs, and beets) 
  • beef (high in zinc, selenium, carnitine and Vitamin B12)
  • ashwagandha (shown in studies to increase sperm count and motility, over a 3-month course)
  • maca (again, studies show that maca supplementation can help boost many aspects of sperm health, from overall semen volume to count and motility) 
  • salmon (high in omega-3s, selenium and Vitamin D)

On the flip-side, we recommend avoiding certain foods – which often feature heavily in the SAD (Standard American Diet) – including processed and refined foods and a high sugar intake. Cutting back on alcohol is also smart, if you’re looking to boost up your sperm. 


Case study: one great supplement + 7 months intake = BFP

They say you can’t out-supplement your lifestyle. But with higher potency, clinically-proven, targeted formulas, the results can be astounding. Take this secondary infertility case in point: 

33-year old male construction worker 

A couple came to internationally recognized naturopathic physician, Dr. Meletis, after having difficulty conceiving a second child. Test results suggested poor sperm health as a contributing factor, and showed high levels of the toxins toluene and benzene present in the dad’s sample. They also found low sperm levels, and reduced sperm motility. 

Supplementation only 

Not willing to complete a suggested detox programme, Dr Meletis recommended a supplement strategy, to work on detox, plus male fertility. He began taking: 

  • magnesium citrate in increase bowel movements, and help the liver expel toxins more quickly 
  • a supplement designed to support male fertility, including powerful antioxidants such as beta carotene, Vitamin C, Vitamin E, zinc, selenium, L-carnitine, grape seed extract, CoQ10, lycopene and NAC

Baby joy 

Seven months after starting the dietary supplement, another semen analysis showed impressive improvements in the patient’s sperm health: 

  • sperm levels increased from 9 to 58 million/ml 
  • sperm motility increased from 42% to 68%
  • morphology improved from 5% to 10% 

And, most importantly, the patient’s wife became pregnant nine months after he started the supplement. 

Phenomenal stuff. Read the full case study, including explainers behind the formula used (and what to look for in your own supplement), then stock up on FH PRO for Men. This one-two-punch supplement features all the antioxidants mentioned in the case study above, plus a comprehensive overall formula for a powerful sperm health boost.

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