A lot of talk about fertility focuses on women, but your male fertility health plays just as big a role in getting pregnant. In up to half of all couples who struggle to conceive, a male factor is involved, and nearly 1 in 7 couples experience infertility overall (Mayo Clinic).
The good news is that there is a lot you can do to support your fertility and reproductive health, starting with understanding how it works.
Understand what male fertility health means
Male fertility health is mostly about whether your body can make and deliver healthy sperm. According to the Mayo Clinic, sperm health depends on three main factors: quantity, movement, and shape (Mayo Clinic).
You are more likely to help a pregnancy happen when:
- Your sperm count is high enough
- Your sperm move well enough to reach the egg
- Your sperm have a normal shape that lets them fertilize an egg
If something interferes with any of these steps, conception can take longer or may not happen without treatment.
Recognize common causes of male infertility
Male infertility can have many causes. Some relate to how sperm are made, others to how they travel through your body. Often there are several factors at once.
How sperm production and transport can be affected
Male infertility may be caused by:
- Low sperm production or abnormal sperm function
- Blockages in the tubes that carry sperm, such as the testicles, epididymis, vas deferens, ejaculatory ducts, or urethra (Mayo Clinic)
- Health conditions like inherited disorders, infections, trauma, or complications from surgery that damage or block those tubes (Mayo Clinic)
Sometimes the only sign is that pregnancy is not happening, even with regular unprotected sex for a year. You may not notice any other obvious symptoms unless you have a hormone problem, a physical abnormality, or an inherited condition (Mayo Clinic).
Lifestyle and environmental influences
Your daily habits and surroundings can also affect sperm quality and count. Research links male infertility with:
- Overheating of the testicles, such as frequent hot tubs, saunas, tight clothing, or long periods with a laptop on your lap. These factors may temporarily reduce sperm production or function, although research is still evolving (Mayo Clinic)
- Exposure to harmful chemicals, certain medications, or radiation, including cancer treatments like chemotherapy and radiation therapy, which can disrupt sperm production and may cause lasting infertility (Mayo Clinic)
Sperm quality in general has declined over recent decades, and lifestyle factors such as obesity, poor diet, stress, radiation exposure, smoking, and alcohol use are thought to be major contributors (NCBI).
Notice signs that something might be wrong
For many men, the only sign of a fertility problem is that their partner is not getting pregnant. Male infertility affects about 10 to 15 percent of men in the United States who are trying to conceive and contributes to roughly half of all infertility cases worldwide, affecting 186 million people as of early 2024 (Cleveland Clinic).
You may also notice other symptoms, especially if your testosterone levels are low. The Cleveland Clinic notes that these can include:
- Tiredness or low energy
- Reduced sex drive or impotence
- Depression or low mood
- Weight gain and apathy (Cleveland Clinic)
Semen quality can also be a clue. Healthy semen is usually thick and sticky, while runny or watery semen may point to a lower sperm count that contributes to infertility (Cleveland Clinic).
If you and your partner have been trying for a year without success, or you notice these symptoms, it is time to talk with a doctor.
Get a clear diagnosis from a specialist
You cannot guess your fertility status just by how you feel, how often you have sex, or how strong your erections are. A proper evaluation is the only way to know what is going on and what you can do about it.
What to expect from testing
A fertility workup for you usually starts with:
- A physical exam
- Questions about your sexual history, medical history, and lifestyle
- A semen analysis to measure sperm count, movement, and shape (Cleveland Clinic)
Sperm counts can fluctuate naturally, so doctors often repeat semen analysis over time to get an accurate picture (Mayo Clinic).
If your semen analysis is normal, your partner will likely be tested more thoroughly before you undergo additional evaluation. Many infertile couples have more than one cause at play, so both partners should be checked (Mayo Clinic).
Treatment options if there is a problem
Treatment depends on what is causing the issue. It might include:
- Lifestyle changes to improve sperm production
- Hormone therapy if your hormone levels are off
- Surgery to fix blockages or other structural problems
- Assisted reproductive technologies (ART), such as IVF, when needed (Cleveland Clinic)
Sometimes doctors recommend treatment even when they cannot pinpoint the exact cause. In rare cases when nothing works, you may still have options like sperm donation or adoption (Mayo Clinic).
Improve your lifestyle to boost sperm health
While not every fertility problem can be fixed with lifestyle changes, many can be improved, and almost all benefit from healthier habits. You also support your overall health at the same time.
Manage weight and diet
Obesity is linked to a 1.1 to 1.4 times higher risk of subfertility or infertility in men. It can reduce sperm count and motility, increase DNA damage, and upset your hormone balance, including lower testosterone. These effects often come from increased oxidative stress that harms sperm production (NCBI).
Your diet plays a big role too. A Western style diet that is high in saturated fat, processed foods, and simple carbs, and low in fruits, vegetables, and antioxidants is associated with:
- Reduced semen quality
- More oxidative stress
- Higher sperm DNA fragmentation
- Lower sperm viability and concentration
On the other hand, eating more fruits, vegetables, whole grains, legumes, and fish is linked to better sperm quality and less DNA damage (NCBI).
Address smoking, alcohol, and other exposures
Some exposures directly harm sperm or lower hormone levels that matter for fertility.
- Smoking: It lowers sperm count, quality, and motility, and it raises the risk of early pregnancy loss. Quitting can improve these fertility measures (Henry Ford Health).
- Alcohol: Drinking more than two drinks a day is linked with lower testosterone and abnormal sperm parameters. Moderate intake does not appear to have the same harmful effects (Henry Ford Health).
- Toxic chemicals and some medications: Certain drugs and workplace chemicals can damage sperm. If you work with solvents, pesticides, or other toxins, wear protective gear and talk with your doctor about your risk (Mayo Clinic).
- Cancer treatments: Chemotherapy and radiation therapy can severely disrupt sperm production and may cause lasting infertility, so ask your doctor about sperm banking before treatment if you want children later (Mayo Clinic).
Protect against heat and radiation
Sperm production works best at a temperature a bit lower than normal body temperature. Heat around your groin can reduce sperm quality, so try to:
- Limit time in hot tubs and saunas
- Avoid very tight underwear or pants
- Take breaks if you sit for long periods
- Keep your laptop off your lap when possible (Mayo Clinic, Henry Ford Health)
Research also suggests that electromagnetic radiation from mobile phones and laptops can decrease sperm motility, increase DNA fragmentation, and raise oxidative stress in sperm. Keeping your phone out of your front pocket and away from your groin when in use may reduce exposure (NCBI).
Take care of your general health
Your reproductive system does not sit in a separate box from the rest of your body. Chronic health issues and stress can quietly undermine your fertility over time.
Treat underlying medical conditions
Conditions like high blood pressure and diabetes may reduce sperm quality, sperm count, and motility. The positive side is that with proper care and treatment, these factors can often improve (Henry Ford Health).
Sexually transmitted infections are another concern. Untreated STIs can cause scarring and blockages in your reproductive tract, which reduces sperm quality and fertility. Regular STI screening and condom use help protect your long term reproductive health (Henry Ford Health).
Manage stress levels
Psychological and physical stress can interfere with the hormones that control sperm production. High stress can:
- Inhibit the hypothalamic pituitary gonadal axis
- Reduce testosterone and sperm production
- Increase oxidative stress
- Lower sperm count, motility, and normal shape (NCBI)
Studies show that men under high stress often have lower sperm counts and altered reproductive hormones. Building regular stress management into your life, such as exercise, counseling, meditation, or time in nature, can be a real investment in your fertility, not just your mood.
If pregnancy has not occurred after one year of unprotected intercourse, experts recommend that you seek evaluation for infertility so that any male fertility health issues can be diagnosed and treated early (Mayo Clinic).
Be smart about supplements
You will find many supplements online that promise to boost male fertility health. The reality is more cautious. According to the Mayo Clinic, evidence for herbs and dietary supplements is limited. Some may help sperm count or quality, but none can fix specific problems like blocked ducts or chromosomal issues, and some may cause side effects or interact with medications (Mayo Clinic).
If you are considering supplements:
- Talk with your doctor first
- Use them, if at all, as a complement to lifestyle changes, not a replacement
- Be wary of products that promise guaranteed results or quick fixes
Look after your emotional well being
Infertility can be emotionally heavy. You might feel frustration, guilt, shame, or isolation, especially because male fertility is not talked about as openly. Mayo Clinic specialists emphasize that managing emotional stress and putting support in place is a key part of care (Mayo Clinic).
You do not have to handle this alone. Consider:
- Talking openly with your partner about how you both feel
- Joining a support group, in person or online
- Seeing a counselor or therapist who understands fertility issues
Globally, infertility and subfertility affect about 48 million couples, or roughly 15 percent of couples of reproductive age (FIGO). You are not an exception or a failure. You are part of a very common human experience, and you deserve compassion and support.
When to take the next step
If you and your partner are planning to conceive in the near future, it makes sense to start thinking about your fertility now. FIGO recommends that men take part in fertility planning that includes semen analysis and culture so you can address issues earlier and avoid long delays and frustration later (FIGO).
To move forward:
- Schedule a checkup with your primary care provider or a urologist
- Ask about a semen analysis if you are trying or planning to try for pregnancy
- Review your lifestyle and health conditions together to see where you can improve
Every man has the right to build a family, and caring for your male fertility health is one practical way to honor that right in your own life (FIGO). Starting with even one change today, such as quitting smoking, adjusting your diet, or booking that first appointment, can put you on a better path for your reproductive future.
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