Statistics indicate that approximately one in seven couples struggle with conception, and male infertility is a factor in approximately 50% of these cases [7]. Addressing male reproductive health is therefore essential for couples trying to conceive.
It has been observed that various aspects of one’s lifestyle can significantly influence semen quality, specifically the sperm’s count, shape (morphology), and ability to swim forward (motility) [6].
Addressing any existing health issues with your healthcare provider and adopting healthy habits before trying to conceive is wise. Given the approximately 72-day cycle of sperm maturation, it is recommended to consider making lifestyle adjustments for at least three months before you start trying to have a baby [7].
Lifestyle Factors That May Affect Sperm Health
Regarding sperm quality, healthy sperm are defined by specific parameters, including concentration, motility, and morphology. Asthenozoospermia is the term for poor sperm motility. Causes of poor sperm motility can be multifactorial, ranging from genetic factors to undetected medical issues. However, lifestyle and external environmental influences also have a significant impact [6].
To support optimal sperm quality, men can focus on key areas: maintaining a healthy diet and weight, avoiding tobacco and illicit drug use, moderating alcohol consumption, and effectively managing stress. These evidence-based lifestyle modifications can make a significant difference for many men.
Essential Lifestyle Adjustments to Support Male Fertility
1. Avoid Illicit Drug Use
It is observed that substances like marijuana (cannabis) and cocaine may negatively impact male fertility by altering reproductive hormone levels and directly affecting sperm quality [2]. Due to ethical limitations on conducting extensive studies, the precise level of harm is not fully established.
The use of anabolic steroids, amphetamines, heroin, and methadone can also significantly harm sperm quality. Anabolic steroid use, in particular, can suppress natural testosterone production, often leading to a temporary but profound decrease in sperm count [6]. If you are utilizing any of these substances, discussing a cessation plan with a medical professional is essential.
2. Moderate Alcohol Consumption
Limiting or avoiding excessive alcohol consumption is a prudent measure for male reproductive health. Heavy, chronic alcohol intake can negatively influence hormone levels, including testosterone, follicle-stimulating hormone (FSH), and luteinizing hormone (LH), all of which are crucial for regulating the reproductive system [6].
Some studies suggest that even moderate alcohol intake could potentially impact sperm quality by affecting hormone balance and testicular function, though research on low-level intake is less conclusive. For personalized advice based on your health profile, it is best to consult a healthcare professional.
3. Quit Tobacco Smoking
Studies consistently show that smoking can harm ejaculation volume, overall sperm count, and motility [1], [6]. Additionally, smoking has been linked to decreased zinc levels in semen, which is important for sperm production and function.
Furthermore, smoking can damage the delicate structures within the reproductive tract that aid in sperm movement and may also impair erectile function, leading to decreased male fertility [1]. Exposure to the dangerous effects of passive smoke on a partner is also a significant health concern for couples trying to conceive. Fortunately, these risks begin to minimize when you quit smoking. If you need assistance, don’t hesitate to contact your doctor, as numerous cessation programs are available to help you end your smoking habit.
4. Achieve and Maintain a Healthy Weight
If you have a Body Mass Index (BMI) greater than the normal range, aiming to reach a healthy weight is strongly recommended. Carrying extra weight, particularly obesity, can significantly affect male fertility [3]. Studies indicate that obesity is linked to hormonal imbalances (like increased estrogen levels) and is associated with reduced sperm production and concentration [3].
Evidence also suggests that obesity can negatively affect sperm motility and morphology (shape), thus reducing the odds of successful fertilization. Crucially, paternal obesity is increasingly recognized as a factor that may negatively affect the molecular health of sperm, potentially causing sperm DNA damage [3]. While this is a serious consideration, it means the integrity of the sperm’s genetic material may be compromised, which can be associated with unsuccessful fertilization and developmental issues. The best way to reach and maintain a healthy weight is through proper nutrition and regular physical activity, guided by a healthcare professional.
5. Follow a Balanced Diet
A balanced, nutrient-rich diet is fundamental for reproductive health. Diets high in processed foods, saturated fats, or excessive red meat have been tentatively linked to lower semen quality. Conversely, adopting a diet rich in fruits, vegetables, whole grains, and healthy fats, such as those containing Omega-3 fatty acids (found in fish and walnuts), may positively support sperm health [4], [6].
Ensuring sufficient intake of antioxidants (like Vitamin C and E), folate, zinc, and Vitamin B12 through a varied diet is recommended, as these micronutrients play vital roles in sperm function and protection against oxidative stress [4]. Individuals with specific dietary needs or restrictions should discuss their nutrition with a healthcare professional.
6. Manage Psychological Stress
While the precise link requires further research, the chronic accumulation of psychological stress may negatively influence the reproductive system by altering hormone levels, such as LH and testosterone [5]. Managing stress is also important because it can affect overall well-being and sexual drive, which are prerequisites for conception.
Developing effective coping mechanisms is key. Getting acquainted with essential breathing and mindfulness practices or finding other healthy outlets (like exercise or hobbies) can significantly improve your ability to manage stress when feeling overwhelmed.
7. Engage in Regular, Moderate Exercise
Staying active is essential for maintaining proper cardiovascular health and achieving a healthy weight, both of which indirectly support maximal fertility [6].
Studies have shown that men who lead a moderately active lifestyle often have better sperm parameters compared to individuals who are physically inactive. To support strong fertility, strive to get at least 150 minutes of moderate-intensity aerobic exercise (e.g., brisk walking, swimming) per week, or about 30 minutes, five times a week [7]. However, it is important to avoid prolonged, intense endurance exercise like excessive cycling, which can increase scrotal temperature and potentially harm sperm production [6].
When to Consult with Doctor
Talking to your doctor about any pre-existing medical conditions (such as sickle cell, thalassemia, or other inherited illnesses) or medications that could impact your fertility is essential. Medications like certain testosterone replacement therapies, long-term anabolic steroids, and some chemotherapy drugs are known to negatively affect sperm production [6]. Make sure you take the time to have a preconception consultation with them to review your health history.
If you are a man who has had groin surgery, a history of testicular trauma, or treatment for testicular cancer, it is critical to talk to a fertility specialist or doctor as soon as possible. Additionally, getting tested for sexually transmitted infections (STIs), if relevant to your situation, is a vital step in preconception care.
Conclusion
If you’re struggling with infertility, a comprehensive review of your overall well-being and lifestyle habits is essential. Implementing consistent lifestyle changes—such as eating a balanced diet, exercising regularly, achieving a healthy weight, and managing stress—may be beneficial in supporting healthy sperm production and function [6]. While there’s no guaranteed or immediate solution, addressing modifiable lifestyle factors is a powerful first step in maximizing your reproductive potential.
Frequently Asked Questions (FAQs)
What kills sperm count?
Excessive or prolonged contact with certain environmental or occupational toxins can negatively impact sperm production. This includes industrial chemicals, certain pesticides, herbicides, organic solvents, and prolonged exposure to high heat (e.g., hot tubs, saunas, or specific occupations) [6]. Also, smoking, heavy alcohol use, and certain medications (see next question) can impair sperm production.
What causes weak sperm in males?
“Weak sperm” typically refers to low sperm count, poor motility, or abnormal shape. Contributing factors include excessive alcohol consumption, smoking, the use of illicit drugs (such as marijuana or cocaine), and some prescribed medications, such as testosterone replacement therapy, long-term anabolic steroid use, cancer treatments, certain antibiotics, and some antidepressants [6]. Underlying medical conditions like varicocele or hormonal imbalances are also common causes.
What decreases a man’s fertility?
Male infertility can arise from a reduced sperm count, faulty sperm performance (motility or morphology), or an obstruction in sperm transport. Potential culprits include ailments (like infection or varicocele), bodily harm (testicular trauma), enduring health issues (like diabetes), and unmanaged lifestyle choices (such as obesity, smoking, and heavy drinking) [6].
What age is male infertility?
While men can father children later in life, male fertility generally begins to decline around the age of 40 to 45 [7]. This decrease is typically associated with a decline in sperm quality (motility and morphology) and an increase in sperm DNA damage, which may reduce the likelihood of conception and slightly increase the risk of miscarriage or other developmental issues.
Does masturbation cause low sperm count?
No, frequent masturbation does not typically cause low sperm count in men with normal testicular function. Some studies have indicated that semen quality is usually best after abstaining for two to three days. However, other research indicates that men with average sperm quality can still retain normal sperm motility and concentration even with daily ejaculation [7].
Which foods increase male fertility?
A diet rich in antioxidant-containing foods is recommended. Key examples include fish (a rich source of Omega-3 fatty acids), a wide variety of fruits and vegetables (which provide vitamins C, E, and folate), and walnuts [4], [6]. Research suggests that men who consume generous amounts of fruits, green leafy vegetables, and beans tend to display higher sperm concentrations and improved sperm motility [4].
Disclaimer: The information provided in this article is for general informational and educational purposes only and is accurate to our best knowledge based on current medical understanding. It is not a substitute for professional medical advice, diagnosis, or treatment.
References
[1] Osadchuk, L., Kleshchev, M., & Osadchuk, A. (2023). Effects of cigarette smoking on semen quality, reproductive hormone levels, metabolic profile, zinc and sperm DNA fragmentation in men: Results from a population-based study. Frontiers in Endocrinology, 14. https://doi.org/10.3389/fendo.2023.1255304
[2] Schifano, N., Chiappini, S., Mosca, A., Miuli, A., Santovito, M. C., Pettorruso, M., Capogrosso, P., Dehò, F., Martinotti, G., & Schifano, F. (2022). Recreational drug misuse and its potential contribution to male fertility levels’ decline: A narrative review. Brain Sciences, 12(11), 1582. https://doi.org/10.3390/brainsci12111582
[3] Jahangir, M., Nazari, M., Babakhanzadeh, E., & Manshadi, S. D. (2024). Where do obesity and male infertility collide? BMC Medical Genomics, 17(1), 128. https://doi.org/10.1186/s12920-024-01897-5
[4] Ferramosca, A., & Zara, V. (2022). Diet and male fertility: The impact of nutrients and antioxidants on sperm energetic metabolism. International Journal of Molecular Sciences, 23(5), 2542. https://doi.org/10.3390/ijms23052542
[5] Spitzer, T. L., Trussell, J. C., Coward, R. M., Hansen, K. R., Barnhart, K. T., Cedars, M. I., Diamond, M. P., Krawetz, S. A., Sun, F., Zhang, H., Santoro, N., & Steiner, A. Z. (2022). Biomarkers of stress and male fertility. Reproductive Sciences, 29(4), 1262–1270. https://doi.org/10.1007/s43032-022-00853-x
[6] Durairajanayagam, D. (2018). Lifestyle causes of male infertility. Arab Journal of Urology, 16(1), 10–20. https://doi.org/10.1016/j.aju.2017.12.004
[7] NHS. (n.d.). How can I improve my chances of becoming a dad? Retrieved November 2, 2025, from https://www.nhs.uk/common-health-questions/mens-health/how-can-i-improve-my-chances-of-becoming-a-dad/
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