How to Increase Fertility in Men

Co-authored by Debra Minjarez, MS, MD

Last Updated: March 23, 2022 References Approved

If you’re trying to conceive a child and want to increase your fertility in order to make it happen, you need to be healthy, exercise regularly, and avoid harmful behaviors.

Method 1

Method 1 of 3:

Maintaining a Healthy Lifestyle

1
Eat a healthy diet. Your diet can have a big impact on all aspects of your overall health, including your fertility. Eat a balanced diet rich in healthy foods to help get your fertility on track.^{[1]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Make sure to include healthy foods from all major food groups. Your diet should be a mix of a variety of fruits and vegetables, whole grains, lean protein, and low-fat dairy. Cook your foods in a healthy fashion. Bake and grill foods instead of frying them, for example.
- Nutritionists recommend that you try and make half of your plate vegetables at each meal. This will increase your fiber intake and overall wellbeing.
- Antioxidants may increase sperm count. Try adding antioxidant-rich foods to your diet, such as berries, pears, apples, asparagus, broccoli, kale, tomatoes, and nuts.
2
Exercise regularly to boost sperm count. Regular physical activity can help your overall health, which could cause an increase in fertility. If you're trying to increase fertility, work on developing a healthy exercise routine; however, you may want to avoid certain activities. While more studies are needed, research has linked a drop in fertility to certain forms of physical exercise.^{[2]
X
Research source}
- Some studies indicate biking may cause a drop in fertility. Very strenuous forms of exercise, such as training for a triathlon, may also cause a drop in fertility.
- Stick to lighter, consistent physical activity to boost your fertility.
Advertisement
3
Work on maintaining or achieving a healthy weight.^{[3]
X
Expert Source

Debra Minjarez, MS, MD
Board Certified Reproductive Endocrinologist & Infertility Specialist
Expert Interview. 31 March 2020.} Being underweight, overweight or obese may reduce sperm count and increase the likelihood of producing abnormal sperm; therefore, work on getting to a normal weight if you're over- or underweight for your height.
- Talk to your doctor about how to get to a good weight. You may need to eat more or less depending on whether you need to gain or lose weight. It's best to have your doctor monitor your weight loss or gain to make sure it's done in a healthy fashion.
4
Keep your stress under control. Not only can stress interfere with your sexual health, high levels of stress can cause changes in hormones that affect sperm production, reducing fertility. If you have a high-stress lifestyle, take steps to reduce stress. This can potentially cause an increase in fertility.^{[4]
X
Trustworthy Source
HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
Go to source}
- Reach out to people socially on a regular basis. Regular social interaction can greatly reduce your stress level. Hang out with friends and family members who are pleasant and engaging.
- Avoid unnecessary stress. Do not agree to commitments you cannot fulfill. Stay away from people who stress you out. If something on the news stresses you out, avoid reading about it.
- Try to have perspective. In moments when you feel stressed out, pause and think, "How will I feel about this in a day? In a week?" Chances are, a lot of your problems are blown out of proportion unnecessarily.
5
Prevent sexually transmitted infections. Sexually transmitted infections (STIs) can have an adverse effect on fertility. If you're not sure if you have an STI, get tested at your doctor's office. If you test positive for anything, have it treated right away.^{[5]
X
Research source}
- Take measures to prevent STIs if you want to protect your fertility. Always use latex condoms during sex. You can also practice monogamy by only sleeping with one partner, as this can reduce your risk of contracting an STI.
6
Take a multivitamin. Daily multivitamin supplements contain vitamins C and E, as well as a good supply of other essential nutrients for male reproductive health. Some research suggests a daily multivitamin may increase your sperm count.^{[6]
X
Research source}
- Choose a multivitamin that also contains selenium, zinc, and folate, which have been linked to healthy sperm production.
- While there is little evidence that a daily multivitamin is harmful, you should always check with your doctor before taking one. You want to make sure a multivitamin is safe for you given your current health and any existing medications.

Method 2

Method 2 of 3:

Avoiding Certain Behaviors

1
Quit smoking. Tobacco and secondhand smoke causes reduced sperm count in men. To increase sperm count and potentially increase fertility, work to cut back or quit smoking altogether. Avoid locations with concentrated secondhand smoke.^{[7]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- Quitting smoking can be extremely difficult, so reach out to a doctor for help. A qualified doctor can work on a healthy, safe way to taper you off tobacco products.
- Seek out support. Ask friends and loved ones to support you in your effort to quit smoking. There are also support groups, online and in-person, that seek to help people quit tobacco products.
2
Drink alcohol only in moderation. Men who consume high amounts of alcohol often have lower sperm counts. If you do drink alcohol, do so in moderation. Stick to one or two drinks a night, if any. If you do not drink, do not start.^{[8]
X
Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
- If you believe you have a drinking problem, this may be affecting your sperm count. Talk to a doctor or therapist about how to best quit alcohol.
3
Refrain from using marijuana. The active ingredient in marijuana, THC, has been shown to reduce sperm count. It can also weaken sexual drive, which can reduce overall fertility. If you're looking to increase your sperm count, you should limit or eliminate your use of marijuana.^{[9]
X
Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
4
Avoid excessive heat. While studies are still inconclusive, some evidence exists that an excess of heat around the groin can lower sperm count. If you're looking to increase fertility, try to stay cool as much as possible. Be particularly aware of the temperature of your groin region.^{[10]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Try wearing loose-fitting clothing around the groin, such as loose underwear and shorts.
- Reduce the amount of time you spend in hot baths, saunas, and hot tubs. Avoid using your laptop on your lap. Instead, set it on a solid surface.
5
Limit exposure to harmful chemicals or rays. Exposure to heavy metals, radiation or x-rays, and pesticides have been shown to decrease sperm production and even cause infertility in men. If you work with chemicals or around environmental pollutants, wear protective clothing at all times to protect yourself.^{[11]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}

Method 3

Method 3 of 3:

Seeking Medical Help

1
Talk to your doctor about your prescription medications. A wide variety of prescription medications can interfere with fertility. If you're concerned about your fertility, talk to your doctor about any existing medications. See if anything you're taking is having an adverse effect on your fertility, and whether you can try a different medication.^{[12]
X
Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Medications used to treat anxiety and depression may have an effect on sperm count.
- Certain medications used to treat an enlarged prostate can also cause fertility issues.
- Medications used for fungal infections may also adversely affect fertility.
2
See a doctor if you suspect infertility. Infertility is a medical condition in which the body does not produce viable sperm. If you suspect you're infertile, make an appointment with your doctor for evaluation. Your doctor will do a physical examination of the external genitalia and skin and do a semen analysis. Your doctor may also test for autoantibodies and other biochemical derangements, complete sperm chromatin and DNA analyses, do genetic testing for the CFTR gene, and do endocrine tests to see if you have a pituitary or testosterone problem. You may notice some of the following symptoms:^{[13]
X
Research source}
- Difficulty achieving an erection, a lower sex drive, and problems with overall sexual function
- Pain, discomfort, or a lump around the testicles
- Recent surgery around the groin
- A history of sexual problems, or problems with the prostate
3
Treat any existing infections. If you have any STIs, seek treatment right away. A round of antibiotics may be necessary to treat a sexually transmitted infection. If your fertility issues are caused by an STI, treatment will be necessary to correct the issue. Talk to your doctor about the right treatments, and ask him or her about anything else you need to do to restore fertility.^{[14]
X
Research source}
4
Discuss hormonal treatments. Hormonal treatments are occasionally used to correct fertility issues. If your doctor finds you have a hormonal imbalance affecting fertility, talk to him or her about your options in terms of hormonal treatments.^{[15]
X
Research source}
- High or low levels of certain hormones can affect fertility. Synthetic replacement hormones can help correct this problem.
- Your doctor will determine which hormones will be most helpful to correct your issues.
- Endocrine abnormalities include the following: androgen receptor issues, low serum testosterone and high FSH or LH levels. Your
5
Have surgery, if necessary. In rare cases, infertility is caused by damage to the reproductive organs. If your doctor determines this is the case, they may recommend surgery. Your doctor will go over your specific surgery with you, and give you the details about things like the procedure and recovery time.^{[16]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}

Expert Q&A

Question

Does tobacco impact male fertility?

Debra Minjarez, MS, MD
Board Certified Reproductive Endocrinologist & Infertility Specialist
Dr. Debra Minjarez is a board certified Obstetrician & Gynecologist, Fertility Specialist, and the Co-Medical Director at Spring Fertility, a Fertility Clinic based in the San Francisco Bay Area. She has previously spent 15 years as the Medical Director of Colorado Center for Reproductive Medicine (CCRM) and has also worked as the Director of the Reproductive Endocrinology and Infertility at Kaiser Oakland. Throughout her professional life, she has earned awards such as the ACOG Ortho-McNeil Award, the Cecil H. and Ida Green Center for Reproductive Biology Sciences NIH Research Service Award, and the Society for Gynecologic Investigation President’s Presenter Award. Dr. Minjarez received her BS, MS, and MD from Stanford University, completed her residency at the University of Colorado, and completed her fellowship at the University of Texas Southwestern.

Debra Minjarez, MS, MD

Board Certified Reproductive Endocrinologist & Infertility Specialist

Expert Answer

Avoid chewing tobacco, if you can. Unfortunately, it can have a negative effect on sperm
Question

How can I increase my sperm count naturally?

Debra Minjarez, MS, MD
Board Certified Reproductive Endocrinologist & Infertility Specialist
Dr. Debra Minjarez is a board certified Obstetrician & Gynecologist, Fertility Specialist, and the Co-Medical Director at Spring Fertility, a Fertility Clinic based in the San Francisco Bay Area. She has previously spent 15 years as the Medical Director of Colorado Center for Reproductive Medicine (CCRM) and has also worked as the Director of the Reproductive Endocrinology and Infertility at Kaiser Oakland. Throughout her professional life, she has earned awards such as the ACOG Ortho-McNeil Award, the Cecil H. and Ida Green Center for Reproductive Biology Sciences NIH Research Service Award, and the Society for Gynecologic Investigation President’s Presenter Award. Dr. Minjarez received her BS, MS, and MD from Stanford University, completed her residency at the University of Colorado, and completed her fellowship at the University of Texas Southwestern.

Debra Minjarez, MS, MD

Board Certified Reproductive Endocrinologist & Infertility Specialist

Expert Answer

Eating healthy and maintaining a healthy body weight is very important for male fertility. As a man's weight increases, his body produces more estrogen, which can then indirectly decrease his sperm counts.

Warnings

Do not take supplements and medications marketed for improving fertility except under the instruction of a health professional. Such supplements are typically not moderated by the FDA and may contain dangerous ingredients or substances that can interact with prescription drugs or medical conditions.

⧼thumbs_response⧽
Helpful 4 Not Helpful 3