How to Improve Male Fertility Naturally: A Complete Guide

Written By The Mr. Fertyl Research & Education Team

Male fertility has become an increasingly important issue as global sperm counts and pregnancy rates have shown worrying declines in recent decades [4]. Studies suggest that worldwide sperm concentrations have dropped significantly, making it harder for couples to conceive [4]. In fact, male factors now contribute to roughly half of fertility problems in couples [10]. This guide explains evidence-based ways men can naturally boost their fertility – from diet and exercise to stress management and clothing choices – and dispels some common myths along the way.

Why Male Fertility Matters

Healthy fertility depends on making a sufficient number of high-quality sperm. Fertility specialists define normal semen as having at least 15 million sperm per milliliter, with at least about 40% of sperm able to swim (motility) [9]. When sperm counts fall or motility declines, pregnancy chances drop. Worldwide data show that key semen parameters (volume, sperm count, concentration, and motility) have trended down over the last 50+ years [4]. Though the causes are complex, researchers warn that the male fertility decline “is destined to be a crucial long-term issue” for public health [4]. In other words, what a man does with his health and environment right now can have big effects on his future chances of conceiving.

Importantly, male fertility is not just about hormones like testosterone – it’s about the sperm themselves. Myth: “My infertility must be a hormone problem.” In reality, men can have normal testosterone but still struggle with infertility due to sperm quality or anatomical issues [10]. Conversely, taking extra testosterone (as a supplement or steroid) actually lowers sperm production and can cause infertility [10]. (If you’re on testosterone therapy and trying to conceive, consult a specialist – you may need a different approach.) For fertility, focus on overall reproductive health, not just hormone levels.

With male fertility on the decline, it’s worth paying attention to lifestyle and environmental factors that can make a difference. Below are science-backed steps you can take to protect and enhance fertility naturally, along with some myths to avoid. By optimizing your everyday habits – diet, exercise, sleep, stress, and even underwear choice – you can improve semen quality and give yourself the best chance of conception.

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Lifestyle Factors for Healthy Sperm

  • Maintain a healthy weight: Obesity is linked with lower sperm count and quality [6]. Excess body fat can disrupt hormone balance and increase scrotal temperature. Conversely, modest weight loss in overweight men often improves sperm parameters. Aim for a normal BMI and body fat through balanced nutrition and exercise. (Even losing ~5% of weight can help, as seen in women with PCOS, and it applies to men’s fertility too.) [6][9]
  • Exercise moderately: Regular physical activity (like brisk walking, cycling, or light weight training) supports healthy circulation and hormones, which can boost fertility. One note: extreme exercise or overheating (e.g. marathon training with sauna sessions) can raise scrotal temperature and harm sperm. Stick to moderate workouts (about 30–60 minutes most days) and let your body cool down normally.
  • Limit alcohol and quit smoking: Smoking has been shown to reduce sperm count, motility, and overall semen quality [8]. (Cigarettes contain toxic chemicals that damage sperm DNA.) Heavy alcohol intake also disrupts hormone levels and lowers semen quality [8]. Cutting back or quitting both smoking and excess drinking is one of the most important steps you can take for fertility.
  • Avoid recreational drugs and steroids: Drugs like marijuana, cocaine, opiates, and anabolic steroids can impair sperm production. (For example, testosterone precursors or anabolic steroids shut down the testicles’ own production of sperm.) If fertility is a goal, steer clear of non-prescription drugs and consult your doctor about any prescription medications (some can affect fertility, like certain antidepressants or blood pressure drugs [9]).
  • Get enough sleep: Chronic sleep deprivation or sleep disorders may lower testosterone and sperm count. Aim for 7–9 hours of quality sleep per night. Good sleep helps hormone regulation (including testosterone and LH/FSH) and keeps stress hormones in check.
  • Manage stress: High stress raises cortisol, which can interfere with hormone signaling for sperm production [8]. It also encourages unhealthy habits. Try stress-reducing practices such as deep breathing, meditation, yoga, or counseling. Even small steps (taking regular breaks, pursuing hobbies, or exercise) can lower stress levels. Studies show chronic stress can reduce sperm count and motility, so keeping calm is key [8].

Nutrition and Diet

What you eat has a direct impact on sperm health. A whole-food, nutrient-rich diet gives your body the building blocks it needs for strong sperm. Conversely, a Western-style diet (heavy in processed foods, sugars, saturated and trans fats) has been linked to poorer semen parameters [1]. For example, excess fast food, sodas, and fried foods tend to lower sperm quality, whereas diets high in fiber, healthy fats, and antioxidants improve it [1]. Two dietary approaches stand out:

  • Adopt a Mediterranean-style diet: This eating pattern – rich in vegetables, fruits, whole grains, legumes, nuts, olive oil, and fish – is strongly associated with better sperm quality [1]. The emphasis on plant-based foods and healthy fats (with moderate lean proteins and dairy) provides beneficial nutrients (monounsaturated fats, fiber, vitamins and antioxidants) that protect sperm. Studies have found Mediterranean diets are linked to higher sperm count, concentration, and motility [1].
  • Avoid excessive junk and unhealthy fats: Diets high in saturated fat (like fatty meats and butter) and trans fat (often found in fried and processed foods) can harm sperm membrane composition and function [1]. Try to limit red meat, high-fat dairy, baked goods, and fried fast foods. Instead, get fat calories from sources like avocado, nuts, seeds, and oily fish (which also give you omega-3 fatty acids). These healthy fats actually support sperm by improving inflammation balance.

In addition to overall eating patterns, certain micronutrients and supplements may be beneficial (though they’re no substitute for a good diet). Men trying to conceive often increase intake of nutrients like:

  • Antioxidants: Vitamins C, E, glutathione, lycopene, CoQ10 and others can help reduce oxidative stress on sperm. Studies suggest that proper antioxidant levels help sperm function and may improve count [1]. You can get many antioxidants from colorful fruits and vegetables (berries, citrus, spinach, bell peppers, etc.).
  • Zinc and folate: Important for sperm development. Foods rich in zinc (oysters, pumpkin seeds, beef) and folate (leafy greens, beans, citrus) support healthy sperm. Some studies show zinc + folic acid supplements can help sperm count in men who are low on these nutrients.
  • Other nutrients: Selenium (brazil nuts, seafood), L-carnitine (meat, dairy), and vitamin D (sunlight, fatty fish) have all been linked to sperm health. A balanced multivitamin or specific supplement may be reasonable if diet is poor, but check with your doctor first. (Note: mega-dosing vitamins is not proven to boost fertility and can sometimes backfire.)
  • Hydration and moderation: Drink plenty of water and limit caffeine (high caffeine intake showed mixed results on fertility). Avoid toxic additives and limit soft drinks or energy drinks. Overall, focus on real food: fish, chicken, lean meats, legumes, whole grains, fruits, and veggies. For example, one systematic review highlights that “adequate intake of antioxidant molecules has been quite effective in the prevention and/or treatment of male infertility” [1]. In practice, simply eating more natural, unprocessed foods – and fewer packaged, processed items – gives your sperm a better biochemical environment.

Sleep, Rest and Stress Relief

A healthy lifestyle for fertility includes sleep hygiene. Poor sleep (insomnia, shift work, or sleep apnea) can disrupt the delicate hormonal balance needed for spermatogenesis. Studies show that chronic lack of sleep can lower testosterone and sperm count. Aim for 7–9 hours each night. Good sleep boosts hormone production and reduces stress hormones.

Stress management is equally crucial. Psychological stress – from work, relationships, or finances – can impair fertility. Prolonged stress raises cortisol, which can suppress the brain signals (GnRH, LH, FSH) that tell your testicles to make testosterone and sperm [8]. In simpler terms, high stress can act like a brake on your reproductive hormones and damage sperm DNA. Techniques like mindfulness, yoga, guided relaxation, or therapy can make a big difference. Even regular exercise (mentioned above) acts as a stress reliever.

Step-by-step: Stick to a regular sleep schedule, keep your bedroom cool and dark, and unwind before bed (no phones or screens). Practice a relaxation habit daily – even 10 minutes of deep-breathing or stretching. Lowering stress isn’t just good for mental health; it literally creates a healthier hormonal environment for sperm.

Avoiding Environmental and Chemical Hazards

Modern life exposes us to many subtle toxins that can harm fertility. Some key precautions:

  • Avoid heat exposures: Sperm production thrives a few degrees below core body temperature. Anything that chronically raises testicular temperature can reduce count and motility [5]. That means minimizing things like very hot baths, saunas, or tight-fitting work pants. Myth: "Just wearing briefs kills your sperm." The evidence is mixed – briefs do slightly raise scrotal temperature compared to boxers, but Mayo Clinic notes no proven link between wearing tight underwear and actual fertility outcomes [7]. Still, playing it safe is easy: wear boxers or loose gym shorts when possible, and give your body a break from heat. Don’t place laptops or cell phones on your lap for long periods, and avoid sitting naked in a hot tub while trying to conceive. For example, Mayo’s health experts recommend avoiding high-temperature environments (like saunas or hot tubs) when trying to get pregnant, since even a mild temperature increase can temporarily reduce sperm count for a few months [7].
  • Ditch smoking and limit alcohol: Cigarette smoke delivers heavy metals and toxins directly to sperm-making cells. As noted, it’s linked to poorer semen quality [8]. If you smoke, seek help quitting. Even secondhand smoke exposure may be harmful, so encourage a smoke-free home. Likewise, some alcohol (especially binge drinking) can tilt hormones unfavorably [8]. Enjoy alcohol only in moderation.
  • Reduce exposure to endocrine disruptors: Common chemicals called endocrine disruptors mimic hormones or damage sperm DNA. Key culprits include bisphenol A (BPA) and phthalates in some plastics and cosmetics, pesticides on produce, and heavy metals (lead, mercury, cadmium) in polluted air or water. It’s wise to limit these where possible. For example, avoid microwaving food in plastic or drinking from polycarbonate bottles. Use glass or stainless steel containers. Wash fruits and vegetables thoroughly (or buy organic) to reduce pesticide residues – studies show that pesticide residues in produce can hurt semen quality even more than the produce’s nutrients help [3]. (In other words, the tiny chemical residues on a conventionally-grown apple may do more harm than the apple’s vitamins can do good to sperm health [3].) Filter your drinking water if your area has contaminants, and avoid unnecessary exposures to paints, solvents, or pesticides.
  • Cell phones and electronics: Evidence is still inconclusive, but some researchers advise not carrying a loaded cell phone in a front pants pocket or sleeping with your phone near your groin, just to be safe. Use hands-free devices or keep electronics at a distance for long talks.
  • Medications and infections: Consult your doctor about any medications you take regularly. Some drugs (like certain steroids, blood pressure meds, or antidepressants) can affect sperm. Also, protect yourself from sexually transmitted infections – infections in the reproductive tract can temporarily or permanently reduce sperm production.

In short: make your personal environment as “clean” and cool as possible. Because testes are sensitive, even small improvements (loosening your pants, choosing natural fabrics, avoiding a hot laptop) can help. One practical tip: Bamboo Lyocell underwear. Fabrics like bamboo or pure cotton breathe better and wick moisture, keeping the area cooler than synthetic blends. For instance, Mr. Fertyl offers Bamboo Lyocell underwear designed to enhance breathability and limit chemical exposure in fabric. Choosing such “breathable” briefs or boxers supports an optimal testicular climate for sperm health [5].

Hormones and Fertility (Testosterone Facts)

You may hear a lot about boosting testosterone for male health. While normal testosterone levels are important, fertility isn’t fixed by testosterone alone. Myth: “Low T is the main cause of my infertility.” Not necessarily. A man can have normal testosterone and still have poor sperm quality due to other factors (genetics, varicocele, lifestyle, etc.) [10]. In fact, clinical guides point out that infertility often has many potential causes, and it is not always a testosterone issue [10].

Moreover, taking testosterone supplements (or testosterone-boosting pills/steroids) for fertility can backfire. When external testosterone floods the body, the brain stops signaling the testicles to make more; sperm production drops, sometimes severely [10]. So if you’re aiming to conceive, steer clear of anabolic steroids or testosterone injections unless directed by a fertility specialist. Instead, support your natural testosterone through healthy habits: adequate sleep, exercise, vitamin D, and weight management.

Bottom line: Think of testosterone as one piece of the puzzle. Focus first on sperm-centric factors (count, motility, morphology) via the lifestyle changes above. If concerns remain, discuss both hormone and sperm testing with your doctor.

Debunking Fertility Myths

A lot of misinformation circulates about “quick fixes” for fertility. Here are a few common myths:

  • Myth: It’s all a woman’s problem: Fertility struggles are often blamed on women, but male factors are involved in roughly half of all cases. One fertility clinic notes that “male issues contribute to at least one-third of infertility cases” [10], and experts say male factors are present in about 50% of couples who can’t conceive. So men should take as much initiative as women in evaluating fertility.
  • Myth: Wearing briefs means no baby: As mentioned, tight briefs do slightly raise scrotal temperature, but Mayo Clinic reports “no research” definitively linking underwear style to fertility [7]. Wear whatever is comfortable – but avoid long-term heat exposure (hot tubs, laptop on lap, soaking in hot water) which can reduce sperm count by raising temperature [7].
  • Myth: Fertility supplements are always safe: Not all “natural” pills are beneficial. For example, some herbal testosterone boosters contain undisclosed steroids. If taking supplements (e.g. folic acid, selenium, CoQ10), stick to reputable brands and doses. Always discuss supplement use with a doctor or fertility specialist.
  • Myth: Egg fertilization is easy if we “try enough": The truth: pregnancy often requires many sperm to race toward one egg. Having some sperm doesn’t guarantee pregnancy; you need enough high-quality, mobile sperm. Infertility may occur if sperm counts are too low or motility is poor [10].
  • Myth: Stress is the main cause of infertility: Stress alone seldom causes infertility, but chronic stress can worsen other factors (sleep, hormones) [8]. It’s important, but usually one of many pieces.

By knowing the facts, you can avoid wasted effort and focus on what really works. For example, rather than splurging on unproven “fertility teas,” you’ll do better nourishing your body, moving it gently, and staying healthy.

Practical Steps You Can Take Today

Improving fertility doesn’t require extreme measures – small consistent changes add up. Here’s a checklist to get you started:

  • Eat better: Choose whole grains, fruits, vegetables, nuts and lean protein. Limit processed meats, trans fats and sugars [1]. Aim for a Mediterranean-style diet rich in antioxidants.
  • Lose excess weight: If you’re overweight, set a realistic weight-loss goal. Even modest weight loss can raise sperm count [6][9].
  • Stay active: Exercise moderately most days. A mix of cardio and resistance training supports hormones and overall health. Don’t overheat.
  • Get quality sleep: 7–9 hours per night in a cool, dark room. Follow a regular schedule.
  • Manage stress: Practice relaxation daily (yoga, meditation, hobbies). Talk to a friend or counselor if feeling overwhelmed.
  • Quit smoking & limit drinking: Seek help to quit cigarettes. Drink socially, not habitually, especially while trying to conceive [8].
  • Avoid heat & toxins: Switch to loose or breathable underwear (cotton or bamboo) [5]. Don’t use saunas or stay in hot tubs. Use glass/metal for food storage. Wash produce well.
  • Check medications: Review all prescription and over-the-counter drugs with your doctor or pharmacist. Substitute if needed.
  • Monitor fertility: Keep track of your overall health (blood pressure, blood sugar, etc.) and consider a semen analysis if you’ve been trying for a year with no pregnancy. A specialist can identify specific problems (varicocele, hormone issues, genetic factors) and suggest targeted fixes.

Remember, changes don’t always yield instant results. Sperm development takes about 3 months from start to finish, so give each improvement time to show effect. Keep up the healthy habits consistently, and get check-ups periodically.

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Conclusion

Male fertility is a multifaceted issue, but the good news is that many contributing factors are under your control. By adopting a healthier lifestyle – eating nutritiously, staying active, sleeping well, managing stress, and avoiding known toxins – you can naturally support your sperm health. Pay attention to details like scrotal temperature and chemical exposure (for example, choosing breathable Bamboo Lyocell underwear rather than synthetic fabrics) as part of a fertility-friendly routine. And don’t fall for myths: focus on real, science-backed changes rather than quick fixes.

If conception is taking longer than expected, consider consulting a healthcare provider for a full evaluation. Often a combination of lifestyle improvements and professional guidance makes the difference. In the meantime, by normalizing this conversation and caring for your body, you’re taking positive steps – not just for fertility, but for your overall health and well-being.

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  2. Ilacqua, A., Izzo, G., Cascella, T., et al. (2018). Lifestyle and fertility: The influence of stress and quality of life on male fertility. Reproductive Biology and Endocrinology, 16, 115. Source.
  3. Krela-Kaźmierczak, I., et al. (2020). Diet and nutritional factors in male (in)fertility – underestimated factors. Journal of Clinical Medicine, 9(5), 1400. Source.
  4. Li, Y., Lu, T., Wu, Z., Wang, Z., Yu, T., Wang, H., Tang, C., & Zhou, Y. (2023). Trends in sperm quality by computer-assisted sperm analysis of 49,189 men during 2015–2021 in a fertility center from China. Frontiers in Endocrinology, 14, 1194455. Source.
  5. Mínguez-Alarcón, L., et al. (2018). Type of underwear worn and markers of testicular function among men attending a fertility center. Human Reproduction, 33(9), 1749–1756. Source.
  6. National Institute of Child Health and Human Development (NICHD). (2024). What lifestyle and environmental factors may be involved with infertility in females and males? Source.
  7. Ogle, A. (2019). Boxers or briefs? 4 common fertility myths debunked. Mayo Clinic Health System. Source.
  8. Tesarik, J. (2025). Lifestyle and environmental factors affecting male fertility, individual predisposition, prevention, and intervention. International Journal of Molecular Sciences, 26(6), 2797. Source.
  9. Healthy sperm: Improving your fertility. (2025). Mayo Clinic. Source.
  10. Howard, C. (2024). Mythbusters: Male infertility. Midwest Fertility Specialists. (Courtney Howard). Source.