His Role in Fertility: What Every Couple Should Know

When couples start thinking about having a baby, the focus almost always falls on women — prenatal vitamins, folate, hydration, hormones, timing… the list goes on.

But here’s something most people don’t realize: men account for almost half of all infertility cases. In fact, studies show that about 30–40% of infertility cases worldwide are linked to male factors.¹

The good news?

Most of the common causes of male infertility are fixable — especially those connected to everyday habits, nutrition, and overall wellness.

Let’s break down the simple science behind it — and what men can do to naturally boost fertility.

Conception takes teamwork — a healthy egg and a healthy sperm.

If one is weak, damaged, or lacking nutrients, the chances of a healthy pregnancy go down. In fact, sperm DNA fragmentation is one of the leading — and often overlooked — causes of early pregnancy loss.²

Sperm health isn’t just about quantity. Doctors emphasize that the quality of sperm—how well it moves, its shape, and its DNA integrity—plays a significant role in:

• Fertilization success

• Early embryo development

• Miscarriage risk

• Even the baby’s long-term health

All of this might sound intimidating, but here’s the good news: unlike eggs, sperm are constantly regenerating. It only takes about 70 to 90 days ³ to make a new batch — meaning positive changes today can show up in just a few months!

Sperm health is shaped by a mix of genetics, age, lifestyle, and environmental exposure. While some factors—like age or inherited traits—can’t be changed, many others can. Everyday choices have a huge impact on how sperm are made, how well they move, and how strong they are.

Here’s a breakdown of the most common culprits:

Smoking, alcohol, and lack of sleep can quietly chip away at fertility. They increase oxidative stress, lower testosterone, and disrupt sperm production. Staying active, managing stress, and getting enough rest can all help reverse the damage.

A diet high in fast food, sugar, and processed meats can trigger inflammation and lower sperm count over time. On the other hand, nutrient deficiencies and excess body weight often disrupt testosterone balance and increase oxidative stress — both of which harm sperm quality. And when your diet lacks antioxidants from fruits and vegetables, there’s less protection against everyday cellular damage that affects sperm strength and motility.

Too much heat or toxin exposure can interfere with sperm production. Things like tight underwear, hot tubs, or certain workplace chemicals — such as paints, heavy metals, and pesticides — can all affect sperm development. Even air pollution can play a role, so small protective habits, like avoiding overheating and eating more antioxidant-rich foods, can make a real difference.

Here’s one that doesn’t get enough attention — dehydration.
Semen is mostly fluid, and when your body’s short on hydration, it can reduce both sperm count and motility. So yes, drinking enough water (and electrolytes!) matters more than most men realize.

Men's nutrition plays a vital role in fertility!  

Think of sperm as energetic little swimmers that thrive on three key ingredients: energy, protection, and structure. The right nutrients help them form properly, move efficiently, and stay protected from oxidative damage.

Just like she takes her prenatal to prepare her body for pregnancy, he can benefit from vitamins, minerals, and antioxidants that strengthen sperm health and support hormone balance.

Here are a few science-backed nutrients that make a real difference:

Certain vitamins act like a shield — protecting sperm cells and supporting hormone production.

• Vitamin C & E: Neutralize free radicals that damage sperm DNA.

• Vitamin D: Linked to better testosterone levels and improved motility.

• Vitamin B12 & Folate: Support DNA synthesis and sperm formation.

When any of these are low, sperm may struggle with energy and structure — making conception harder.

• Zinc: Essential for sperm production, testosterone balance, and overall fertility.

• Selenium & Iron: Help maintain DNA stability and prevent cellular damage.

• Magnesium: Supports hormone balance and energy metabolism.

• Chelated Minerals – Designed for better absorption, helping nutrients actually reach and fuel sperm cells.

• Electrolytes – Keep hydration and energy levels steady — both essential for sperm quality.

These nutrients don’t just improve numbers — they help ensure the sperm that do reach the egg are strong and healthy.

Here’s the truth: most men’s vitamins check the box but miss the point. Pills are often packed with cheap, hard-to-absorb ingredients, while gummies squeeze in fewer than a dozen nutrients — usually just enough to say “multivitamin” on the label.

But your body doesn’t need more stuff; it needs the right stuff in forms it can actually use. Fertility, energy, and hormone health depend on how well those nutrients are absorbed and delivered — not just how many are printed on the back of the bottle.

Instead of limiting nutrients to fit into a pill or candy-like gummy, Root’d HIS is built around a nutrient-dense, drinkable blend that the body can truly absorb. Its chelated minerals and methylated vitamins are easy on digestion and ready for use, while a proprietary mix of organic superfoods, probiotics, and enzymes helps the body break down and utilize every bit of nutrition inside.

It’s the difference between taking a vitamin and absorbing one — between doing “something good” and giving your body exactly what it needs to perform at its best.

Male fertility has been steadily declining over the years ⁵ — and it isn’t a solo project — it’s a partnership, and you can actually improve it together!

Conception isn’t just about her taking a prenatal and crossing fingers that everything aligns. It’s about both of you building healthy habits that set the stage for a strong, thriving pregnancy. 

While she’s focused on nurturing her body, it’s just as important that he’s fueling his with the nutrients that help sperm stay strong, energetic, and ready for the big moment.

References:

1. https://www.ncbi.nlm.nih.gov/books/NBK562258/#:~:text=Continuing%20Education%20Activity,of%20all%20cases%20of%20infertility.

2. http://centralivf.com.au/recurrent-miscarriages-the-cause-may-lie-in-sperm-quality/#:~:text=Posted%20on,sperm%20has%20a%20complex%20effect.

3. https://www.medicalnewstoday.com/articles/325906

4. https://pmc.ncbi.nlm.nih.gov/articles/PMC3720081/

5. https://academic.oup.com/humupd/article/29/2/157/6824414?&sa=D&source=docs&ust=1761734088478235&usg=AOvVaw3Tb-l7OphH_3F7FVf6EefO