It Takes Two to Make a Baby!

As women, we can be very enthusiastic about getting all our ducks in a row when it comes to trying to conceive (TTC). If this is you, hopefully you are already eating a healthy balanced diet and taking your prenatal supplements. Yet surprisingly, many people forget that the creation of a healthy baby requires the genetic material from two people - Not one!

Sperm Health

It is a common misconception that sperm quality is not as important as egg health when it comes to fertility. In fact, sperm makes up 50% of the embryo and is therefore of equal importance.

The cycle of producing sperm takes approx 60 days. This means that we have a 2-3 month window before conception, where sperm quality can be positively influenced by changes in nutrition, supplementation and lifestyle factors. This is great news as there are lots of changes that men can make to optimise their fertility and they are all relatively changes to make.

To help make your journey to parenthood more straightforward, especially if you’ve been struggling to conceive, we’ve broken down our top tips below to improve overall sperm quality.


It is important that your partner is of a healthy body weight. Being overweight can cause issues with fertility. The optimal diet to achieve this would be a nutrient-rich Mediterranean style diet. This diet has been proven in research to positively impact male fertility. This means a diet full of a variety of vegetables, fruit, nuts, seeds, wholegrains, fish and lean meats.

Omega 3s

Men who are trying to conceive should have fish as part of their diet, especially oily fish such as salmon, mackerel, anchovies, sardines and herring, at least twice per week. These types of oily fish in particular contain omega 3 fatty acids, which have amazing anti-inflammatory properties and are great for our overall health. But don’t worry if your partner doesn’t eat oily fish, they can supplement and get all those beneficial omega 3s through a quality omega 3 supplement such as the Proceive Omega 3. Research shows that supplementing with omega 3 fish oil for three months results in the reduction of sperm DNA damage from 22% to 9%! Damage in the DNA of the sperm can result in difficulty getting pregnant, early pregnancy loss and chromosomal abnormalities.