Spotlight on Men’s Health: How to Improve Male Fertility in 10 Ways

Posted on November 16, 2020 by NYRW

Spotlight on Men’s Health: How to Improve Male Fertility in 10 Ways

November 2020 is Men’s Health Awareness Month, but we thought we’d take a page from the classic chick flick, How to Lose a Guy in 10 Days, but give you 10 ways to look at improving male fertility. When it comes to struggling to conceive, the focus is often on the eggs, but up to a third of the time, it’s all down to the sperm. Time to talk:

  1. Don’t Smoke. Smoking is a "fantastic" way to lower your sperm count and motility, so avoid when you can. All those toxins and contaminants inhaled through the lungs can reach the testicles, and even smoking marijuana can negatively affect the structure and function of sperm. So much for legalization.

  2. Once A Day. Sure, you’re young and don’t think you need a once-a-day vitamin. Wrong! Vitamin E specifically improves sperm motility and folic acid can increase sperm count. So, don’t avoid adding supplements and get other essential vitamins from natural sources like broccoli, chickpeas, and yogurt.

  3. Caffeine: One cup of coffee a day won’t affect fertility, but four or more cups of caffeine-containing beverages can get you on the right track towards abnormally shaped sperm, which makes it much harder to achieve pregnancy. Sorry, Starbucks.

  4. Enjoy Responsibly. Heavy drinking can reduce testosterone levels and impair semen quality. One daily drink isn’t enough to damage normal sperm, but enough on a weekly basis will get you on the right track towards infertility.

  5. You are what you eat. Processed meals, sugar, fast food, and heavy meat consumption will make it extra difficult for your body to produce functioning sperm. Don’t step away from the green vegetables, seasonal fruit, whole grains, and lean proteins! Drink more water too.

  6. Body Mass Index If your BMI is 25 or higher, you’re in “great” shape for a low sperm count. On the flip side, being underweight (defined as having a BMI of less than 18.5) can also decrease sperm count and functionality.

  7. Keep Them Cool. Whether it’s your laptop computer on your lap or spending a lot of time in the hot tub, increased heat can effectively cook your sperm. Are you WFH these days? Then KTC by keeping your laptop off your lap and at desk or kitchen table.

  8. Manage those Moments: Stress increases the hormone cortisol, which has strong negative effects on testosterone. Take time for yourself and do all the things that help relax you (going for a walk, getting enough sleep, meditating, socializing in a CDC compliant manner).

  9. A Body in Motion: Either stop exercising completely, or over-exercise if you want to increase you risk of infertility. Exercising regularly can boost testosterone levels and improve fertility and semen quality, and over-exercising can also be harmful.

  10. Don’t Smoke. Again.

Male infertility can be very treatable. Sperm can be highly affected by lifestyle choices, and simple changes can positively (or negatively) impact fertility in as little as two or three months. Take control of your health and fertility today.



American Society for Reproductive Medicine
College of American Pathologists
Fertile Hope
Society for Assisted Reproductive Technology
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