If you’re hoping to become a dad, there are key things you need to ensure to improve the quality of your sperm and increase chances of conception.  The key messages for men are:

• Are you significantly overweight or underweight? You should aim to bring your weight within normal ranges to increase your chances. The research doesn’t make it clear whether being a healthy weight simply means you have more sex, however…
• Follow the principles of healthy eating. Eating a variety of foods, of different colours (not Skittles!) will help ensure you have all the nutrients you need such as zinc and selenium – you can increase your intake of these with fresh fruit, vegetables and whole grains. There have been many studies looking at specific nutrients such as zinc and selenium and male sperm quality, and it does appear that a good diet produces better sperm.
• Stick firmly within the alcohol limits. Don’t exceed three to four units per day on a regular basis, preferably with several alcohol-free days each week. Alcohol interferes with the body’s ability to make the most of a healthy diet. And take note: 3 – 4 units means 1 pint, not 3 – 4 pints. Just saying.