Male Factor Fertility: What Men Can Do to Improve Sperm Health
When couples struggle to conceive, the focus often falls on the woman. She tracks her cycles, takes her temperature, adjusts her diet, attends appointments. Meanwhile, her partner's role is often reduced to a single semen analysis.
This is a mistake. Male factor is involved in about 50% of infertility cases. Research published in Fertility and Sterility found that in roughly one-third of cases, the issue is primarily with the male partner. In another significant percentage, both partners have contributing factors.
If you're trying to conceive as a couple, both of you matter. And there's a lot men can do to improve their fertility.
What Does a Semen Analysis Show?
The standard semen analysis looks at count (how many sperm), motility (how well they move), and morphology (what percentage have normal shape). These parameters give a general picture of sperm health.
But they don't tell the whole story.
A man can have "normal" numbers on a semen analysis and still have fertility issues. Sperm DNA fragmentation, which measures damage to the genetic material inside the sperm, isn't routinely tested but can significantly affect fertilization and embryo development. Research in Human Reproduction found that high DNA fragmentation is associated with lower pregnancy rates and higher miscarriage rates, even when standard semen parameters are normal.
Oxidative stress, which damages sperm, isn't measured on standard testing. The functional capacity of sperm to actually fertilize an egg isn't directly assessed.
This is why some couples with normal semen analyses still struggle, and why improving overall sperm health often helps even when numbers look fine on paper.
How Long Does It Take to Improve Sperm Quality?
Sperm are produced continuously, with the full cycle from production to ejaculation taking about 72-90 days. Unlike women, who are born with all their eggs, men are constantly making new sperm. This means changes made today will affect sperm quality in two to three months.
This is actually encouraging. It means men have a real opportunity to improve their fertility through lifestyle changes. The same 90-day timeframe we recommend for women working on egg quality applies to men, making it an ideal window for couples to prepare together.
What Causes Poor Sperm Quality?
Several factors influence sperm health. Understanding these helps you know where to focus.
Heat
Sperm production requires temperatures slightly below body temperature, which is why the testicles are located outside the body. Research published in Human Reproduction found that scrotal temperature increases of just 1-2 degrees Celsius can impair sperm production.
Sources of excess heat include hot tubs and saunas, laptops on the lap, tight underwear, prolonged sitting, and cycling. A study in Fertility and Sterility found that men who used hot tubs or saunas regularly had significantly lower sperm counts.
Oxidative Stress
Sperm are particularly vulnerable to oxidative damage because they have limited antioxidant protection. Research in the Asian Journal of Andrology found that oxidative stress is present in 30-80% of infertile men.
Sources of oxidative stress include smoking, excessive alcohol, environmental toxins, poor diet, and chronic inflammation.
Lifestyle Factors
Sleep affects testosterone and sperm production. Research in the Journal of Clinical Sleep Medicine found that men who slept less than six hours per night had significantly lower sperm counts than those who slept seven to eight hours.
Diet matters. A study in Human Reproduction found that men following a Mediterranean-style diet had better sperm concentration, motility, and morphology. A diet high in processed foods, sugar, and inflammatory fats is associated with poorer sperm parameters.
Exercise is generally positive for sperm health, but excessive intense exercise can have negative effects. Research in the British Journal of Sports Medicine found that moderate exercise improved sperm quality, while intense endurance training was associated with lower counts.
Alcohol and smoking both negatively affect sperm. A meta-analysis in Human Reproduction Update found that smoking reduces sperm count by 13-17% and affects motility and morphology. Heavy alcohol use impairs production and increases DNA fragmentation.
Environmental Exposures
Endocrine-disrupting chemicals are widespread in plastics, personal care products, pesticides, and household products. Research published in Environmental Health Perspectives found that men with higher levels of phthalates and BPA had lower sperm counts and higher DNA fragmentation.
Medical Factors
Varicocele, an enlargement of veins in the scrotum, is present in about 15% of men but found in 40% of men with infertility. It raises scrotal temperature and can impair sperm production. Treatment often improves parameters.
Medications are an often-overlooked cause of male infertility. If you're taking any of the following, ask your doctor whether they could be affecting your fertility:
Finasteride (Propecia) for hair loss
SSRI antidepressants (Zoloft, Prozac, Lexapro, Paxil)
Testosterone supplementation
ADHD stimulants (Adderall, Ritalin)
Some blood pressure medications
Certain antibiotics
Note: Topical minoxidil (Rogaine) does not appear to affect sperm.
Infections, hormone imbalances, and genetic factors can also play a role.
Stress
Chronic stress affects testosterone levels and sperm production. Research in Fertility and Sterility found that men reporting high stress had lower sperm concentration and more abnormal sperm than men with lower stress levels.
How to Improve Sperm Health Naturally
The 72-90 day sperm production cycle means that changes made now will show results in two to three months.
Reduce Heat Exposure
Avoid hot tubs and saunas when trying to conceive. Don't put laptops directly on your lap. Wear loose, breathable underwear. Take breaks from prolonged sitting. If you cycle regularly, consider reducing intensity or frequency.
Address Oxidative Stress
Quit smoking. This is essential for sperm health.
Reduce alcohol. Moderate consumption may be acceptable, but heavy drinking clearly impairs fertility.
Eat an antioxidant-rich diet with plenty of colorful vegetables and fruits.
Best Supplements for Male Fertility
Research supports several supplements for sperm health:
Coenzyme Q10 (200-300mg daily): A study in the Journal of Urology found CoQ10 improved sperm motility and count.
Zinc (25-30mg daily): Essential for testosterone production and sperm development. Research shows zinc supplementation improves count and motility in men with low levels.
Selenium (55-100mcg daily): Works with vitamin E to protect sperm from oxidative damage.
L-carnitine (2-3g daily): Research in Fertility and Sterility found L-carnitine improved sperm motility.
Omega-3 fatty acids (1-2g daily): Support sperm membrane health and reduce inflammation.
Vitamin C (500-1000mg daily) and Vitamin E (400 IU daily): Antioxidants that protect sperm from oxidative damage.
A quality male fertility supplement combines several of these nutrients.
Optimize Lifestyle
Prioritize sleep. Aim for seven to eight hours of quality sleep.
Exercise regularly but not excessively. Moderate exercise supports testosterone and sperm health.
Manage stress. Chronic stress affects hormones and sperm production. Whatever helps you regulate, whether exercise, time in nature, or something else, matters for fertility.
Reduce Toxin Exposure
Minimize plastic use, especially for food storage and water bottles. Avoid heating food in plastic.
Choose organic produce when possible, especially for the most heavily sprayed items.
Switch to cleaner personal care products. What you put on your skin is absorbed.
Get Tested
A semen analysis is a basic starting point. If results are abnormal or if you've been trying without success, further evaluation may be warranted.
Consider sperm DNA fragmentation testing if you've had unexplained infertility, recurrent miscarriage, or failed IVF cycles.
Have your doctor check for varicocele if you haven't been evaluated.
Does Acupuncture Help Male Fertility?
Research supports acupuncture for male fertility. A study published in Fertility and Sterility found that acupuncture improved sperm concentration and motility in men with abnormal semen parameters. The improvements were seen after five weeks of treatment.
At Fifth Avenue Fertility Wellness, we work with couples, not just women. We support male partners with acupuncture for stress reduction and overall health, guidance on supplements and lifestyle modifications, and integration with any medical treatment being pursued.
We recommend acupuncture particularly for men with high stress, poor sleep, or known sperm quality issues.
What This Looks Like in Practice
A couple came to us after a year of trying. Her testing was normal. His semen analysis showed count at the lower end of normal and motility below the reference range. Their doctor recommended IUI.
Before moving to treatment, they wanted to try improving his sperm. He was 36, a busy executive at a tech company, sleeping five to six hours a night, drinking four cups of coffee daily, working out intensely when he could fit it in. He traveled frequently for work and admitted his diet on the road was poor, mostly restaurant meals and room service. He'd never thought much about his health beyond staying fit, and he was surprised to learn that his lifestyle might be affecting their fertility.
We worked with both of them for three months. For him, the focus was sleep first. We worked on getting him to bed earlier, cutting caffeine after noon, creating better sleep conditions even when traveling. He started taking a comprehensive male fertility supplement with CoQ10, zinc, and L-carnitine. He reduced alcohol from several drinks most nights to a few drinks per week. He switched from high-intensity HIIT workouts to a mix of weights and walking, which also helped his sleep.
His wife worked on her own health alongside him. They cooked at home more when he wasn't traveling, made changes to their household products, and supported each other in prioritizing rest. He said having her working on this with him made it feel less like a problem he needed to fix and more like something they were doing together.
After three months, he repeated his semen analysis. His count had increased by 60%. Motility was now solidly in the normal range. Morphology had also improved. His energy was better, and he was sleeping more deeply than he had in years. They decided to try naturally for a few more months before pursuing IUI.
She conceived two months later. They now have a healthy son.
His numbers weren't the only factor. But optimizing his sperm health clearly contributed to their success. And the lifestyle changes he made have stuck, because he feels better living this way.
Read stories from women we've worked with →
Your Next Step
If you're trying to conceive and want to optimize both partners' fertility, we can help. We'll assess your situation as a couple and create a plan that addresses both of you.
Learn more about our Fertility & Health path or contact us at 212.432.1110 or info@fafwellness.com.