Increasing Fertility in Men: A Complete Step-by-Step Plan

When trying to conceive, male fertility is just as important as female fertility. For a good chance of pregnancy, it's crucial that the semen contains sufficient sperm cells, that they move well, and that they have a normal shape.

Unfortunately, various factors such as age, genetics, and hormonal balance can negatively impact male fertility. Lifestyle factors like smoking and alcohol consumption can also play a role.

The good news? You can influence non-genetic factors yourself, meaning you can address them to increase your fertility, just like me!

In this article, you will discover a step-by-step plan with practical tips to optimize your sperm quality and bring your desire to have children closer.

Fertility refers to a man or woman's ability to reproduce. This means that the body is biologically capable of producing a pregnancy.

• In women, this means that they produce eggs that can be fertilized and that their uterus is able to carry a pregnancy.
• For men, fertility largely revolves around sperm health. Healthy sperm must be produced in sufficient quantities, be mobile enough to reach the egg, and be of good quality (normal shape and size).

There are many and varied causes of infertility in men.

These are the main factors that influence male fertility:

• Genetic factors (birth defects, age, etc.)
• Infections in organs involved in urine production and reproduction (including the bladder, kidneys, ureters, and reproductive organs)
• Enlarged veins in the scrotum (varicoceles)
• Undescended testicles (cryptorchidism)
• Increased temperature of the testicles (e.g. due to tight clothing or heat stress)

• Exposure to chemicals
• Pesticides and mycotoxins

• Stress
• Unhealthy food
• Endocrine disrupting substances(1)(2)

Although you can't influence all factors, you can influence most non-genetic causes!

I mentioned the effects of smoking and diet earlier, but there are many more steps you can take to increase male fertility:

A strong foundation is crucial for your fertility. This means exercising for at least 30 minutes daily, getting at least 7 hours of sleep each night, and eating a healthy, varied diet.

These foundational habits have the greatest impact, so focus on these aspects first before considering other steps.

A healthy Body Mass Index (BMI) is between 18.5 and 25. Is your BMI higher? Then you're overweight, which can negatively impact your fertility.

Make sure you gradually get back to a healthy weight and don't crash diet, as this disrupts your hormone balance and sperm quality. This is because your body isn't getting enough nutrients, which can reduce fertility instead of improving it. (6)

Smoking and excessive alcohol consumption are bad for your fertility. Both can reduce the quality of your sperm and your sperm count.(7)

There are indications that quitting smoking can improve sperm quality.

Because it takes the body about 70-90 days to produce new, healthy sperm cells, it is recommended to stop smoking at least 3 months before conception to increase the chances of fertility.

Make sure you're getting enough essential nutrients. As mentioned before, selenium, zinc, folate (folic acid), vitamins A, B12, D3, and E are important for sperm quality and overall fertility.

It's best to get these nutrients through your diet. If that's not possible, you can consider supplements.

Our Male Fertility supplement offers a unique formula with nine powerful antioxidants and top-quality bioactive nutrients, including all of the ingredients mentioned above that support male fertility.

In men with fertility problems, low-grade inflammation can disrupt sperm quality and hormonal balance(8)

These mild, long-lasting immune system reactions can be caused by an unhealthy lifestyle, chronic stress or certain diseases.

To reduce this inflammation, you can add extra anti-inflammatory foods to your diet. Eat colorful fruits and vegetables, such as berries and spinach, and incorporate spices like turmeric and ginger into your meals.

Also don't forget oily fish, such as salmon and mackerel, for healthy omega-3 fatty acids.

Strength training can increase your testosterone, which is good for male fertility. Regular exercise increases your testosterone levels. More testosterone often means better sperm quality.(9)

To improve your testosterone levels and fertility, plan 2 to 3 strength training sessions of 30 to 60 minutes per week, focusing on compound exercises like squats and deadlifts.

High blood sugar levels can reduce the uptake of glucose by sperm cells, which damages their quality.

Therefore, limit your intake of sugar and fast carbohydrates such as candy, soda, and white bread, as these cause spikes in blood sugar levels. This can lead to hormonal disruptions that are harmful to sperm production and function.(10)

Also avoid sweets on an empty stomach, as this can cause a rapid rise in blood sugar levels and increase the risk of insulin resistance.

Ejaculation affects the quality of your sperm. It's best to ejaculate during the day. This means you don't have to ejaculate every day, but you also shouldn't wait too long.

Ejaculating too much can reduce the quality of your sperm, while doing it every other day helps improve sperm concentration and motility.

Adequate exposure to sunlight has several benefits for your fertility.

First, sunlight helps your body produce vitamin D3, which is important for hormone balance and sperm production. Studies show that vitamin D contributes to testosterone levels, which is essential for male fertility.

In addition, sunlight promotes relaxation and reduces stress. Less stress often means better hormonal balance, which in turn contributes to healthier sperm production.

Endocrine disruptors are substances that can disrupt your body's natural hormone balance. These substances are often found in everyday products, such as perfume, plastic packaging, Teflon pans, and cosmetics.

They can have a negative impact on fertility, including by reducing sperm quality.

Healthier options (without hormone disruptors):

• Choose natural alternatives for cosmetic products as much as possible
• Avoid plastic containers and use glass packaging instead
• Use pans made of stainless steel, cast iron or ceramic instead of Teflon pans

Of all the factors that negatively impact your fertility, smoking is one of the biggest culprits for male fertility.

It reduces the number of living/good sperm cells by 13% to 17% and also damages their quality, which reduces the chance of fertilization.

In addition, the oxidative stress caused by smoking can damage the DNA of sperm cells, which can not only affect fertility but also reduce the chances of successful IVF treatments.(4)

Finally, smoking also increases the risk of birth defects due to reduced sperm quality. If you want to have children, quitting smoking is one of the most important steps you can take.

To determine whether your sperm cells are healthy, the WHO has established guidelines that determine whether your sperm cells are healthy or not.

If you do not meet these guidelines, it may be more difficult to fertilize an egg.

Fortunately, there are many ways to influence these factors. We'll give you all the necessary advice later in this article.

Guidelines for sperm quality may vary from hospital to hospital, but the WHO uses the following standards:

1. Sperm count - This ranges from 20 to 50 million sperm per ml. Below 20 million sperm, it's called low sperm count ( oligozoospermia).
2. Sperm motility - at least 25% of sperm must be highly motile, and at least 50% must have general motility. If not, this is considered reduced sperm motility (asthenozoospermia).
3. Sperm shape - more than 30% of sperm must be normal to good shape. If not, it's called an abnormal sperm shape (teratozoospermia).
4. Sperm viability - the percentage of sperm cells that are alive. If less than 58% of the sperm cells are alive, it is considered reduced sperm viability. (3)

Various terms are used to describe certain aspects of sperm quality. Here are the most important ones:

• Sperm cells (spermatozoa) - The cells that make fertilization possible, produced in the testicles and matured in the epididymis.
• Semen - The mixture of sperm and fluids ejaculated together, produced by seminal vesicles and the prostate.
• Oligozoospermia - Less than 20 million sperm per milliliter.
• Azoospermia - Absence of sperm cells in the semen.
• Asthenozoospermia - Poorly mobile sperm cells, which reduces the chance of fertilization.
• Teratozoospermia - Many sperm cells with abnormal shapes.
• Oligo-astheno-teratozoospermia (OAT) - Reduced semen quality with combinations of oligozoospermia, asthenozoospermia, and teratozoospermia. (2) (3)

Sperm cells in semen can live for an average of up to five days inside the female body. Outside the body, however, they survive only a few minutes to a few hours, depending on the circumstances.

To increase fertility in men, it is essential to ensure that sperm can survive in a good environment.

Several factors, such as humidity, temperature and acidity (pH level), influence how long sperm can live.

If you have concerns about your fertility, there are several tests available for men.

• Medical examination - If you have any doubts, visit your doctor. A doctor can refer you to a specialist who can examine your sperm for potential abnormalities. This is the best way to assess your sperm quality.
• Self-testing - Self-tests (sperm analysis kits or hormone tests) can be an accessible way to examine your sperm quality, but are not preferred.

It's also important to take a critical look at your lifestyle and diet. Poor sleep, unhealthy eating, smoking, and lack of exercise are detrimental to your sperm quality.

Use the detailed step-by-step plan in this article to optimize the quality of your sperm cells.

Nutrition plays a crucial role in fertility for both men and women. Several vitamins and minerals are known to specifically contribute to healthy fertility.

These are essential vitamins and minerals that can support male fertility:

• Selenium - This mineral helps produce and maintain healthy sperm cells, which is important for fertility.
• Zinc - This mineral supports the growth and protection of sperm cells, which helps ensure optimal function.
• Vitamin D3 - Supports cell division and sperm quality, as well as hormone balance, which is important for healthy testosterone production.
• 5-MTHF Folate (active folic acid) - Contributes to the quality of sperm cells, which is good for fertility.
• Vitamin B12 - This vitamin is also important for sperm quality and also helps maintain healthy DNA.
• Vitamins A and E - These antioxidants help protect sperm cells from damage, which supports the health of your sperm cells.

You might be surprised to see folic acid on this list. You probably already know it's an important vitamin during pregnancy.

But research now shows that folic acid can also contribute to fertility in men. It plays a role in sperm motility, which is crucial for successful fertilization.(5)

Sources used

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2. Leslie, SW, Soon-Sutton, TL, & Khan, MA (2024, February 25). Male infertility . StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK562258/
3. Boitrelle, F., Shah, R., Saleh, R., Henkel, R., Kandil, H., Chung, E., Vogiatzi, P., Zini, A., Arafa, M., & Agarwal, A. (2021). The Sixth Edition of the WHO Manual for Human Semen Analysis: A Critical Review and SWOT Analysis. Life , 11 (12), 1368. https://doi.org/10.3390/life11121368
4. Kovac, J. R., Khanna, A., & Lipshultz, L. I. (2015). The effects of cigarette smoking on male fertility. Postgraduate Medicine , 127 (3), 338–341. https://doi.org/10.1080/00325481.2015.1015928
5. Li, X., Zeng, Y., Luo, Y., He, J., Luo, B., Lu, X., & Zhu, L. (2023). Effects of folic acid and folic acid plus zinc supplements on the sperm characteristics and pregnancy outcomes of infertile men: A systematic review and meta-analysis. Heliyon , 9 (7), e18224. https://doi.org/10.1016/j.heliyon.2023.e18224
6. Palmer, N. O., Bakos, H. W., Fullston, T., & Lane, M. (2012). Impact of obesity on male fertility, sperm function and molecular composition. Spermatogenesis , 2 (4), 253–263. https://doi.org/10.4161/spmg.21362
7. Ramon, R., Warli, S. M., Rasyid, N., & Atmoko, W. (2024). Effect of tobacco smoking and alcohol consumption on semen quality and hormone reproductive levels in infertile males: A systematic review and meta-analysis. Pharmacia , 71 , 1–14. https://doi.org/10.3897/pharmacia.71.e113854
8. Alesi, S., Villani, A., Mantzioris, E., Takele, W.W., Cowan, S., Moran, L.J., & Mousa, A. (2022). Anti-Inflammatory diets in Fertility: An Evidence review. Nutrients , 14 (19), 3914. https://doi.org/10.3390/nu14193914
9. D'Andrea, S., Spaggiari, G., Barbonetti, A., & Santi, D. (2020). Endogenous transient doping: physical exercise acutely increases testosterone levels—results from a meta-analysis. Journal Of Endocrinological Investigation , 43 (10), 1349–1371. https://doi.org/10.1007/s40618-020-01251-3
10. Cao, L., Chang, J., Wang, S., Li, Y., Yuan, M., Wang, G., & Su, P. (2022). The effect of healthy dietary patterns on male semen quality: a systematic review and meta-analysis. Asian Journal Of Andrology , 24 (5), 549. https://doi.org/10.4103/aja202252