In addition to women, men also need to prepare for pregnancy. Sperm quality is one of the key factors affecting conception success rates. Studies show that the sperm generation cycle lasts approximately 74 to 90 days. Therefore, men preparing for conception should begin adjustments at least 90 days in advance to improve sperm quality.
Why 90 days of preparation?
Sperm takes about 90 days to mature. During this period, lifestyle, diet, and environmental factors directly affect sperm count, motility, and morphology. If men do not prepare before attempting conception, sperm quality may remain low, increasing conception difficulty. Clinical data indicate that systematic 90-day preparation can significantly improve sperm quality. For example, one study found that lifestyle adjustments increased sperm concentration by more than 20% and motility by 15%. Therefore, men preparing for conception should take action at least 3 months before trying to conceive to ensure newly generated sperm are in optimal condition.
Factors affecting sperm quality
Sperm quality is influenced by multiple factors, including age, stress, smoking, drinking, and environmental toxins.
- lAging leads to an increase in sperm DNA fragmentation, affecting embryo development.
- lLong-term stress interferes with hormone balance, reducing testicular function.
- lSmoking and drinking cause oxidative stress, damaging the membrane structure of sperm.
- lEnvironmental pollutants such as bisphenol A in plastics also interferewith the endocrine system.
If these factors are not controlled, it will lead to a decline in sperm quality. Men preparing for pregnancy need to identify and avoid these risks to support healthy sperm development.
Adjusting lifestyle
Diet is a fundamental way to improve sperm quality. Men should increase intake of foods rich in zinc (such as oysters and nuts), selenium (such as Brazil nuts), vitamins C and E, and folic acid. These nutrients are essential for protecting sperm from oxidative damage and maintaining sperm DNA integrity. Additionally, avoid high-sugar and high-fat diets to prevent obesity from disrupting hormone balance. Regular exercise is an effective way to improve sperm quality. Engage in moderate-intensity aerobic activities, such as swimming or brisk walking. This improves blood circulation and nutrient delivery to the testicles. However, avoid excessive exercise, such as prolonged cycling, which can raise testicular temperature and damage sperm. Ensure 7–9 hours of sleep per day and avoid staying up late.
Supplementing male nutritional supplements
Under a doctor’s guidance, supplementing key nutrients can help improve sperm quality. Juvenex AOS18 is a nutritional supplement designed specifically for men preparing for conception. The core formula AOS18 is a blend of seaweed extract and the patented ingredient Reco18, and it is rich in natural extracts such as lycopene, flaxseed oil, ginseng, goji berries and raspberries. AOS18 has a purity exceeding 98% and a molecular weight of 60,000 to 200,000 daltons. Due to its properties, it is highly bioavailable, allowing it to enter cells more effectively, promote sperm production and development, and support erectile function. Juvenex AOS18 has provided support for many men on their conception journey.
Preconception planning is a joint effort for both partners. Men should begin targeted preparation at least 90 days in advance, using a systematic approach to improve sperm quality. Making lifestyle adjustments and incorporating evidence-based nutritional supplements are practical, scientifically supported strategies that can make a real difference.