Fertility and men: The ins & outs

Table of contents:

1. How male fertility actually works

2. Factors that affect sperm quality

3. What men should avoid

4. What men can do to improve fertility

5. Medical causes and when to seek help

How male fertility actually works

When it comes to fertility, the focus is often on women - but the male side is just as important. About one-third of fertility issues can be traced back to the man. Male fertility is all about the quality and quantity of sperm. A healthy sample contains at least 15 million sperm per millilitre. But numbers alone don’t tell the full story - motility (how well sperm move) and morphology (their shape) also matter. Sperm with an oval head and long tail are typically the most effective at reaching and fertilising the egg. Beyond these physical traits, the DNA integrity of sperm is crucial too. Poor DNA quality can lower fertilisation rates and even contribute to recurrent miscarriage.

The good news: DNA damage is often lifestyle-related - and therefore changeable.

Did you know? It takes about three months to produce a completely new batch of sperm. That means any positive lifestyle change - in diet, movement or habits - can start showing real results after a few months.

Factors that affect sperm quality

Sperm are sensitive. Everyday choices - from what you eat to how you sleep - directly affect sperm production and quality. High stress levels, for instance, reduce testosterone and slow sperm production. Chronic stress disrupts the hormonal balance needed for sperm development. Excess weight also plays a role: fat tissue produces oestrogen, which can lower testosterone levels. On the other hand, being underweight may cause hormonal deficiencies. Both extremes can reduce sperm count and motility. Maintaining a healthy weight through balanced nutrition and regular movement is one of the simplest ways to improve fertility.

“When my partner and I decided to start trying for a baby, I thought I needed to eat healthier - I had no idea his lifestyle mattered just as much. After three months of less alcohol, better sleep, and regular workouts, his sperm results literally doubled.” – Sharon, 30

What men should avoid

Some everyday habits may seem harmless but can have a significant impact on sperm quality.

1. Smoking: One of the biggest culprits. It damages sperm DNA, reduces motility, and lowers the chances of conception. Even passive smoking has negative effects. Quitting can noticeably improve sperm quality within a few months.

2. Excessive alcohol: Alcohol lowers testosterone and can reduce sperm production and cause erection problems. An occasional glass of wine or beer is fine, but try to limit intake to no more than two drinks per day.

3. Heat and tight clothing: Sperm don’t like heat. Frequent sauna use, hot baths, or placing laptops on the lap for long periods can raise scrotal temperature and reduce sperm quality. Tight underwear or jeans can also play a role.

4. Chronic stress: Long-term stress can disrupt hormones and sperm production. Breathing exercises, yoga, or short mindfulness breaks can help lower stress - and support fertility indirectly.

What men can do to improve fertility

1. Eat nutrient-dense foods: A varied, whole-food diet rich in vegetables, fruit, whole grains, lean proteins, and healthy fats supports sperm production and quality. Antioxidants such as vitamins C and E, and zinc protect sperm from oxidative stress. Think nuts, citrus fruits, berries, and whole grains.

2. Move regularly: Moderate exercise - walking, cycling, or strength training - improves blood flow and increases testosterone. Avoid overtraining though: long endurance sessions or excessive intensity can elevate stress hormones and backfire.

3. Prioritise sleep: Sleep is the quiet engine of fertility. Men who sleep 7–9 hours per night tend to have higher testosterone levels and better sperm quality. Poor sleep, on the other hand, reduces sperm count and motility.

4. Consider supplementation when needed: Some nutrients are difficult to get in sufficient amounts through food alone. Supplements containing zinc, selenium, folic acid, vitamin D, C, and E can help. Zinc, in particular, plays a key role in sperm production. Always consult a doctor before adding supplements - balance matters more than excess.

Tip: It takes around 72 days for a sperm cell to mature. Everything you eat or do today will affect sperm health about ten weeks from now - so start early and stay consistent.

Medical causes and when to seek help

Sometimes reduced fertility isn’t just lifestyle-related but caused by medical issues.

• Viruses: Even a fever from a common flu can temporarily lower sperm quality - though it usually recovers after about three months.

• Undescended testicles: If untreated in childhood, this can affect sperm production later in life.

• Varicocele: Enlarged veins in the scrotum can raise temperature and disrupt blood flow.

• Hormonal imbalances: Low testosterone can hinder sperm production.

• Injuries or trauma: Sports accidents or direct injury to the testicles can impact fertility.

• Excess heat exposure: Frequent saunas, seat warmers, or laptops on the lap can temporarily suppress sperm production.

• Cancer treatment: Chemotherapy or radiation can damage sperm cells. In such cases, it’s wise to consider sperm freezing before treatment.

If you’ve been trying to conceive for a year without success - or sooner if there are known medical concerns - it’s time to seek medical advice together.

Fertility is teamwork

Fertility isn’t a solo project. It’s a shared responsibility - and seeing it that way can bring you closer as a couple. The man’s influence extends beyond conception: sperm quality also affects embryo development and even long-term child health. That makes it all the more valuable to build a healthy lifestyle together - focusing on nutrition, sleep, movement, and mental wellbeing.

“Fertility isn’t a test to pass, but a process of working in harmony with your body - and with each other.”

Key takeaways

• Male fertility depends on sperm count, motility, shape, and DNA quality.

• Lifestyle changes like quitting smoking, eating well, and sleeping enough have proven effects.

• Stress, heat, alcohol, and excess weight can impair sperm production.

• Medical causes are treatable, but early investigation is key.

• Fertility is a shared journey - both partners’ health matters equally.

References:

Aryanpur, M., Tarahomi, M., Sharifi, H., Heydari, G., Hessami, Z., Akhoundi, M., & Masjedi, M. R. (2011). Comparison of spermatozoa quality in male smokers and nonsmokers of Iranian infertile couples. International journal of fertility & sterility, 5(3), 152–157.

Mostafa, R. M., Nasrallah, Y. S., Hassan, M. M., Farrag, A. F., Majzoub, A., & Agarwal, A. (2018). The effect of cigarette smoking on human seminal parameters, sperm chromatin structure and condensation. Andrologia, 50(3), 10.1111/and.12910. https://doi.org/10.1111/and.12910

Aboulmaouahib, S., Madkour, A., Kaarouch, I., Sefrioui, O., Saadani, B., Copin, H., Benkhalifa, M., Louanjli, N., & Cadi, R. (2018). Impact of alcohol and cigarette smoking consumption in male fertility potential: Looks at lipid peroxidation, enzymatic antioxidant activities and sperm DNA damage. Andrologia, 50(3), 10.1111/and.12926. https://doi.org/10.1111/and.12926

Kumar, K., Thilagavathi, J., Deka, D., & Dada, R. (2012). Unexplained early pregnancy loss: role of paternal DNA. The Indian journal of medical research, 136(2), 296–298.