Australia’s birth rate has hit a record low of 1.48 births per woman, well below the 2.1 needed to sustain population growth. But researchers say the answer might not be found in the bedroom—it could be buried deep inside our cells.
Fertility expert Dr Leah Hechtman says the conversation needs to move beyond hormones and IVF to what she calls the “trigenerational cellular framework”—a way of looking at how the mitochondria, the body’s energy engines, affect fertility across three generations: grandmother, mother, and child.
“Mitochondria power the egg cell, and that energy carries forward,” Hechtman explains. “Supporting that cellular system today could influence not just your fertility, but the health of your future kids and even grandkids.”
The key compound in question is ubiquinol, a natural antioxidant present in the body that fuels mitochondrial energy and protects against oxidative stress. It declines naturally after age 20, which may be part of why fertility dips even in otherwise healthy men and women..
A study in the Journal of Translational Medicine found that energy decline in ovarian cells is a major factor in reproductive ageing. When mitochondria weaken, egg quality, hormone balance and overall reproductive potential follow.
The same principle applies to men—sperm rely on mitochondrial energy for motility and function, meaning stress, poor sleep, and bad nutrition can literally drain fertility at the cellular level.
With World Fertility Day on 2 November, the takeaway is simple: fertility isn’t just about one partner—it’s a shared cellular responsibility. The everyday pillars of health—eating well, exercising, sleeping properly and managing stress—remain the strongest foundation for reproductive fitness.
As Hechtman puts it, “Nurturing your mitochondrial health is about keeping your body’s energy systems firing. When both partners do that, they’re not just improving their chances of conceiving—they’re setting up the next generation for a stronger start.”
How to Boost Fertility for Men
- Eat smart: Focus on whole foods, healthy fats, lean proteins, and plenty of fruit and veg. Zinc, selenium, and omega-3s are key for sperm health.
- Train, don’t drain: Regular exercise supports testosterone and circulation, but avoid overtraining—it can raise cortisol and hurt fertility.
- Sleep properly: Poor sleep can hammer hormone balance. Aim for 7-8 hours of uninterrupted shut-eye.
- Cool it: Keep the boys at room temperature. Tight jeans, laptops on laps, and saunas don’t help sperm count.
- Cut back on toxins: Alcohol, smoking, and chronic stress damage sperm at the cellular level. Ditch them if you’re serious about future fitness.
- Antioxidant support: Nutrients like vitamin C, E, may provide support whilst endogenous ubiquinol supports mitochondrial health and can help to protect sperm from oxidative stress.
