How Can Men Increase their Fertility?
- Makayla McRorie
- Sep 26, 2025
- 5 min read
Male fertility is influenced by many lifestyle, environmental, and medical factors. Small, targeted changes can meaningfully improve sperm health and overall reproductive outcomes. Below, we outline current trends, practical self-assessments, evidence-based strategies to increase fertility, and when to seek professional care. Read on to learn clear, actionable steps and how Haven can partner along for the journey!
What Are the Current Fertility Rates and Challenges for Men in the US?
Male-factor infertility contributes to roughly 40–50% of infertility cases overall, either alone or combined with female factors. Sperm counts and motility have declined in many regions over recent decades, driven by lifestyle factors (poor diet, low activity, smoking), environmental exposures (endocrine-disrupting chemicals, heat), rising rates of obesity, and delayed parenthood.
Access to timely testing and stigma around male reproductive health also delay diagnosis and treatment.
How to Naturally Assess Your Current Fertility Levels
Semen Analysis
A core test measuring volume, sperm concentration, motility (movement/speed), morphology (shape), and vitality. It provides an objective baseline and guides further steps.
Male Bloodwork and Hormone Panel
Key labs include total testosterone, free testosterone, LH, FSH, prolactin, estradiol, and thyroid function; abnormalities suggest hormonal causes that may be treatable.
Physical Exam and Medical History
Varicocele, prior surgeries, infections, medications, substance use, and chronic conditions (e.g., diabetes) can affect fertility.
Exercise, Energy, and Libido
Low energy, reduced libido, or erectile dysfunction can indicate hormonal imbalance or systemic health issues impacting fertility.
Additional Symptoms
Gynecomastia, decreased facial/body hair, testicular pain or atrophy, and infertility in a long-term partner warrant evaluation.
When to See a Specialist
The common rule-of-thumb is that you should see a specialist if you’ve tried to conceive for 6–12 months without success (sooner if you have known risk factors), or if tests show abnormal semen parameters or hormonal irregularities. However, some medical providers are willing to see you before beginning your conception journey or without crossing that infertility or delayed fertility threshold.
How to Increase Male Fertility
Exercise
Regular moderate exercise supports healthy body weight, improves insulin sensitivity, and can boost testosterone and sperm quality. Avoid excessive endurance training, which may lower testosterone and sperm parameters.
Caution: men with cardiovascular disease or uncontrolled hypertension should consult a clinician before starting intense programs.
Sleep and Stress Management
Consistent, restorative sleep and stress reduction improve hormonal balance and sperm production; poor sleep and chronic stress raise cortisol, which can suppress reproductive hormones.
Caution: men with sleep apnea or severe anxiety should seek medical or behavioral treatment rather than relying only on lifestyle tweaks.
Diet and Supplements
A balanced diet rich in antioxidants (fruits, vegetables), healthy fats (omega-3s), lean protein, whole grains, and adequate zinc, selenium, folate, and vitamin D supports sperm production and integrity. Supplements with evidence for men include zinc, selenium, folate, vitamin D, coenzyme Q10, L-carnitine, and antioxidants (vitamin C, E).
Caution: those on blood thinners, with prostate conditions, or with specific allergies should check with a clinician before starting supplements.
Healthy Weight Management
Achieving and maintaining a healthy BMI improves hormonal profiles, sperm parameters, and fertility outcomes; both obesity and being underweight can impair sperm production.
Caution: weight-loss plans should be supervised if you have eating disorders or metabolic conditions.
Avoid Heat and Tight Clothing
Reducing scrotal heat by choosing loose-fitting boxers over tight briefs, avoiding prolonged hot baths, saunas, or hot tubs, and not placing laptops directly on the lap can improve sperm motility and count.
Caution: men with occupational heat exposure or testicular conditions should discuss workplace modifications with an employer and clinician.
Limit Alcohol, Tobacco, and Recreational Drugs
Reducing or eliminating tobacco, heavy alcohol use, and recreational drugs (e.g., marijuana, cocaine) can raise sperm quality and DNA integrity.
Caution: abrupt cessation of some substances can trigger withdrawal—seek medical support if needed.
Medication Review and Environmental Exposures
Review prescription and over-the-counter meds (e.g., certain antidepressants, anabolic steroids) with a provider; reduce exposure to endocrine-disrupting chemicals (phthalates, BPA), pesticides, and heavy metals when possible.
Caution: never stop essential prescribed medications without medical guidance.
Optimize Hormonal Health
If bloodwork shows low or imbalanced hormones, targeted medical therapies or referral to an endocrinologist/urologist may be appropriate—options can include medication adjustments, treating varicocele, or hormone-support strategies.
Caution: inappropriate self-use of testosterone replacement can suppress sperm production; consult a specialist.
How Long Does It Take to Increase Your Fertility?
Sperm develop on a roughly 72–90 day cycle, so meaningful improvements are typically seen after about 3 months of consistent lifestyle or treatment changes. Some interventions (hormone therapy, surgical correction of varicocele) may show faster or more variable timelines.
The standard practice is to complete an initial sperm health assessment to mark a baseline performance with follow-up testing after 3 months.
Should You Start Taking Fertility Supplements?
Many supplements contain nutrients linked to improved sperm parameters.
Evidence supports targeted supplements such as:
Zinc and selenium: support spermatogenesis and sperm motility.
Folate (folic acid): may improve sperm count when combined with zinc.
Vitamin D: linked to better testosterone levels and sperm quality.
Antioxidants (vitamin C, E, coenzyme Q10): reduce oxidative stress and DNA fragmentation.
L-carnitine and omega-3 fatty acids: support sperm motility and membrane health.
Before starting supplements, have baseline labs and a clinician review interactions, dosages, and underlying causes; avoid high-dose single-nutrient megadoses without medical advice.
Fertility Support at its Finest at Haven Women's Health and Birth Center
Haven Women's Health and Birth Center offers compassionate, evidence-informed fertility support aimed at empowering couples through education and individualized care. Our team provides hormone balancing appointments, guidance on fertility testing and genetic screening, and care plans tailored to optimize reproductive health.
We also offer conception and fertility classes that foster community, education, and practical skills for your family-building journey.
Schedule an appointment to explore Haven’s services and join our supportive classes to get personalized fertility guidance and hormone care.
FAQs
How soon should I get tested if conception isn't happening?
If you and your partner have been trying for 6–12 months without success (or sooner if there are known risk factors), seek evaluation.
Can lifestyle changes really improve sperm count?
Yes; diet, exercise, weight loss, reduced heat exposure, and eliminating tobacco/alcohol can improve sperm parameters within about 3 months.
Are fertility supplements safe and effective?
Many supplements can help, especially antioxidant formulas and nutrients like zinc, selenium, folate, vitamin D, and coQ10, but always review with a clinician before starting.
Do tight underwear or laptops on the lap really affect fertility?
Yes—elevated scrotal temperature from tight clothing, laptops, or hot baths can reduce sperm quality; switching to looser clothing and limiting heat exposure can help.
Will testosterone therapy improve fertility?
Externally administered testosterone often suppresses sperm production; fertility-related hormonal issues should be managed by a specialist to choose appropriate treatments.
When is surgery (e.g., varicocele repair) recommended?
Surgery may be recommended when a clinically significant varicocele is linked to abnormal semen analysis and infertility—evaluation by a urologist is needed.
Can age affect male fertility?
Yes, advancing age is associated with gradual declines in semen quality and increases in DNA fragmentation and certain genetic risks; earlier evaluation may be advisable for older prospective fathers.
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