When couples are trying to conceive, a lot of the focus tends to fall on the woman’s body. But here’s something that doesn’t get talked about enough: male fertility matters too — just as much. In fact, up to 40–50% of fertility challenges are linked to male factors like low sperm count or poor motility. The good news? There are many natural lifestyle changes that can improve male fertility, support hormone balance, and promote healthy sperm production.
If you’re seeking fertility support yourself, read this post about natural fertility tips I implemented after a miscarriage. It includes daily habits that I believe helped me successfully conceive our son, Oliver 🤎
Whether you’re just starting your TTC journey or looking for ways to support your husband’s fertility, here are 13 evidence-backed things men can do (or stop doing) to improve sperm health, count, and motility.
Disclaimer: I’m not a medical professional — just a fellow first-time mom sharing research and personal experience! Always consult a doctor or fertility specialist before starting new supplements or treatments.
What Men Can Start Doing to Improve Fertility
1. Take a Quality Male Fertility Supplement
Supplements with nutrients like zinc, selenium, folate, CoQ10, and L-carnitine have been shown to improve sperm motility and quality.
➡️ Science Direct: Male Fertility Supplements
2. Eat a Fertility-Boosting Diet
Diets rich in antioxidants, healthy fats, and plant-based nutrients help protect sperm from oxidative damage. Make sure to focus on a well-rounded diet in addition to supplements!
3. Exercise Regularly (But Not Too Hard)
Even though dad won’t be carrying the baby, he should still prioritize his physical health! Moderate physical activity can boost testosterone and support overall fertility, while excessive training may have the opposite effect. Find a healthy balance!
4. Prioritize Sleep
Getting enough quality sleep isn’t just important for overall health — it also plays a major role in male fertility. Research shows that men who regularly sleep less than 6 hours per night are more likely to have lower testosterone levels, which are essential for sperm production. Poor or inconsistent sleep can also lead to hormonal imbalances and reduced sperm motility (how well sperm move). On the flip side, getting 7–8 hours of restful sleep each night supports the body’s natural hormone cycles and can improve both sperm count and quality. Encouraging your partner to stick to a regular sleep schedule and wind down before bed can make a real difference in your TTC journey.
➡️ Study: Sleep and Semen Quality
5. Keep the Testicles Cool
Spending lots of time in hot tubs, saunas, or doing long bike rides can overheat the testicles and reduce sperm production. Sperm develop best at a slightly cooler temperature than the rest of the body, so keeping things cool matters.
➡️ Exseed Health: Heat and Sperm Production
6. Manage Stress
Stress doesn’t just affect your mood — it can actually impact male fertility too. When men experience chronic stress, their bodies produce more of the hormone cortisol, which can lower testosterone levels. Since testosterone is essential for making healthy sperm, stress can interfere with sperm count, quality, and movement.
Stress also leads to something called oxidative stress in the body, which can damage sperm cells and make them less likely to fertilize an egg. Some studies show that men under high stress have lower sperm motility (movement), more abnormally shaped sperm, and fewer sperm overall.
➡️ JSM Sexual Medicine – Impact of Psychological Stress on Sperm Motility
7. Schedule a Preconception Check-Up
Just like women, men should also have a preconception check-up when trying to conceive. A visit with a primary care doctor or urologist can help identify and address any underlying issues that might affect sperm health — many of which are treatable. This is a simple but powerful way to feel more in control of the process.
During the visit, your partner can request a semen analysis to check sperm count, motility, and shape, as well as blood work to assess hormone levels like testosterone. The doctor may also check for infections, nutritional deficiencies, or conditions like varicoceles (enlarged veins in the scrotum) that can quietly impact fertility.
A check-up is a proactive step that helps your partner feel involved and supports your journey as a team.
What Men Should Stop Doing to Support Fertility
1. Quit Smoking
Smoking harms male fertility by lowering sperm count, reducing motility, and damaging sperm DNA. It also impacts hormone levels, including testosterone, making it harder to conceive. Quitting smoking is one of the most powerful ways men can improve their fertility health.
2. Cut Back on Alcohol
Heavy or frequent alcohol use can reduce testosterone production, shrink testicles, and lower sperm count. Even moderate drinking has been linked to reduced semen volume and abnormal sperm shape. Limiting alcohol is a smart move during the TTC journey.
➡️Posterity Health – Effects of Alcohol on Male Fertility
3. Avoid Recreational Drugs and Steroids
Steroids can stop the body’s natural testosterone production, sometimes leading to zero sperm. Recreational drugs like marijuana and cocaine are also linked to reduced sperm count, quality, and sexual function.
4. Limit Exposure to Environmental Toxins
Chemicals like BPA (found in plastics), phthalates (in personal care products), and pesticides can disrupt hormones and damage sperm DNA. Avoiding these toxins by choosing cleaner products and storing food in glass can help protect fertility.
➡️ NIH – Endocrine Disruptors and Fertility
5. Don’t Overdo Caffeine
Too much caffeine — especially from energy drinks — has been linked to lower sperm count and motility. While moderate coffee intake is generally okay, it’s best to stay under 300–400 mg of caffeine per day while trying to conceive.
➡️ Legacy – Caffeine and Male Fertility
6. Skip Tight Underwear
Wearing tight briefs or pants can trap heat around the testicles, leading to lower sperm count and motility. Switching to loose-fitting boxers can help regulate temperature and improve sperm production.
Final Thoughts
Improving male fertility naturally doesn’t have to feel overwhelming. Even small shifts in daily habits — like switching to boxers, taking a supplement, or getting more sleep — can have a meaningful impact on sperm health and hormone balance.
Remember: fertility is a shared journey, and your partner’s health is just as important. These tips to improve male fertility naturally can help you both feel empowered, hopeful, and more connected through the process!