Male Fertility: Practical Tips to Improve Sperm Count & Quality

Struggling to conceive? Male factors account for about half of infertility cases. The good news: many causes are fixable. This page gives clear, no-nonsense steps you can try now to boost sperm count and improve quality.

Quick lifestyle fixes that actually help

Start with the basics. Stop smoking and cut back on alcohol — both lower sperm count and motility. Keep a healthy weight: belly fat changes hormones that control sperm production. Move more, but don’t overdo intense endurance training without proper fuel and rest.

Avoid heat. Hot baths, saunas, and tight underwear raise scrotal temperature and hurt sperm. Switch to breathable boxers and skip laptops directly on your lap. If your job exposes you to chemicals, solvents, or heavy metals, use protective gear and talk to your doctor about workplace risks.

Check your meds. Some prescriptions and supplements, including testosterone replacement, can kill sperm production. Before changing anything, ask your doctor for safer options or fertility-friendly timing.

Sleep and stress matter. Aim for 7–8 hours of good sleep and build simple stress habits—short walks, focused breathing, or talking things out. Chronic stress disrupts hormones tied to sperm quality.

Diet, supplements, and small habits that add up

Fresh food helps. Eat more whole foods: fruits, vegetables, lean protein, and whole grains. Foods high in antioxidants protect sperm from damage — think berries, nuts, and leafy greens. Add fatty fish for omega-3s or a modest fish oil supplement.

Useful supplements: zinc, selenium, vitamin C, vitamin E, folate, CoQ10, and L-carnitine show consistent benefits in studies for sperm quality. Don’t take mega-doses; follow label guidance and run supplements by your doctor, especially if you take other meds.

Timing matters for intercourse. Aim for sex every 2–3 days around the fertile window. Too frequent sex can lower sperm count for a day or two; too infrequent can reduce motility. Balance works best.

If you have infections like STIs or recent fevers, get treated. Infections, even if mild, can temporarily lower sperm quality. Treating the infection and giving your body a few months to recover often restores counts.

When to get tested and what to expect

If you’ve tried for a year (or 6 months if older than 35) get a semen analysis. It’s simple: sample at the clinic or at home with fast delivery. The lab checks count, motility, and shape — that tells most of the story. Your doctor may also order blood tests (FSH, LH, testosterone) or an ultrasound if a varicocele is suspected.

If tests show a problem, options range from fixing varicoceles and treating infections to assisted methods like IUI or IVF/ICSI. Ask for a referral to a urologist or andrologist who treats male infertility — they’ll outline realistic steps and timelines.

Small changes often make a big difference. Start with sleep, diet, heat avoidance, and a quick check of medications. If things don’t improve, testing and targeted treatment can still get you where you want to be.