Male Fertility Guide: Improving Male Fertility Through Lifestyle Changes

Just like it takes two to tango, it also takes two to make a baby. Male fertility plays an equal role in conception, contributing half of the genetic material. If you’re trying to conceive, here are evidence-based tips to help support and improve male fertility.

1. Avoid Smoking

Smoking—whether tobacco or cannabis—can reduce sperm count and negatively impact motility (movement) and morphology (shape). It also increases oxidative stress, which may cause DNA damage or genetically abnormal sperm. Quitting smoking is one of the most impactful changes you can make.

2. Limit Alcohol and Avoid Drugs

Excessive alcohol and recreational drug use can impair sperm production and quality. It’s best to avoid these substances entirely. If you do drink, limit it to no more than one alcoholic beverage per day.

3. Minimize Heat Exposure

Excessive heat can increase the risk of varicocele (enlarged veins in the scrotum), which may lower sperm quality. To protect fertility:

• Avoid hot tubs, saunas, and prolonged hot baths

• Refrain from placing laptops directly on your lap

• Wear breathable, loose-fitting underwear

4. Eat a Balanced Diet

Nutrition plays a key role in reproductive health. Aim for:

• A diet rich in fruits, vegetables, whole grains, and healthy fats

• Staying well-hydrated throughout the day

These choices support overall health and sperm production.

5. Exercise Smartly

Regular physical activity improves hormone levels and overall fertility. Aim for at least 30 minutes of moderate exercise most days. Avoid prolonged sitting during workouts (e.g., cycling), which can increase scrotal temperature.

6. Limit Caffeine

High caffeine intake may negatively affect fertility. Limit consumption to one serving (cup of coffee or equivalent) per day.

7. Avoid Environmental Toxins

Exposure to certain chemicals can harm male reproductive health. Be mindful of:

• Pesticides and solvents

• Radiation

• Household cleaning and personal care products containing reproductive toxins

Key chemicals to avoid:

• Triclosan: Found in antibacterial soaps and some dishwashing liquids

• Phthalates: Present in many fragranced cleaners, deodorizers, and laundry products

• Glycol ethers: Found in oven cleaners, paints, and some cosmetics

• Butylphenyl methylpropional (Lilial): Common in air fresheners, laundry products, and multipurpose cleaners

Ways to reduce exposure:

• Choose carpets and clothing made from untreated, natural materials

• Use air purifiers at home

• Read product labels for ingredients like parabens, PFAS, and other endocrine-disrupting chemicals (EDCs)

8. Be Cautious with Supplements

Avoid supplements that contain hormone-like substances such as DHEA or androstenedione, often found in muscle-building products. These can interfere with natural testosterone production and sperm health.

Fertility-friendly supplements may include:

• Vitamin C, E, and D

• Zinc, Selenium, and Folic Acid

• Lycopene and L-Carnitine

Consider male fertility blends such as FertilAid for Men (Fairhaven Health) or consult with your doctor about tailored options.

Important: Always talk to your primary care physician or fertility specialist before starting any supplement regimen.

Final Thoughts

Male fertility can be influenced by lifestyle, environment, and health choices. The good news is that many of these factors are within your control. Small, consistent changes can make a significant difference when you’re trying to conceive.