How to Boost Male Fertility: A Complete Guide for Men Trying to Conceive

If you're trying to start a family, you already know conception takes two. While much attention is given to female fertility, male fertility plays an equally critical role—accounting for about 40-50% of infertility cases. The good news? There's a lot you can do to optimize your sperm health and boost your chances of conception.

This comprehensive guide breaks down the science-backed strategies that can help improve sperm count, motility, and overall quality. Whether you're just starting your conception journey or have been trying for a while, these actionable steps can make a real difference.

Before diving into improvements, it's helpful to understand what makes sperm healthy. Three key factors determine male fertility:

• Sperm count: The concentration of sperm cells in your semen
• Sperm motility: How well sperm swim and move toward the egg
• Sperm morphology: The size and shape of sperm cells

It takes about 72-90 days for sperm to fully develop, which means changes you make today won't show results immediately—but they will pay off in about 2-3 months.

What you eat directly impacts sperm health. A fertility-friendly diet focuses on antioxidants, healthy fats, and key nutrients that support sperm production.

Antioxidant-rich foods protect sperm from oxidative stress and DNA damage:

• Berries (blueberries, strawberries, raspberries)
• Dark leafy greens (spinach, kale, chard)
• Colorful vegetables (tomatoes, bell peppers, carrots)
• Nuts and seeds (walnuts, almonds, Brazil nuts)

Omega-3 fatty acids improve sperm motility and morphology:

• Fatty fish (salmon, sardines, mackerel)
• Chia seeds and flaxseeds
• Walnuts

Folate-rich foods support healthy sperm production:

• Lentils and beans
• Asparagus and broccoli
• Avocados
• Whole grains

Zinc-rich foods boost testosterone and sperm count:

• Oysters (the richest source)
• Lean beef and lamb
• Pumpkin seeds
• Chickpeas

• Processed meats: Linked to lower sperm count and motility
• Trans fats: Found in fried foods and baked goods, harmful to sperm health
• Excessive soy: High amounts may impact testosterone levels
• High-mercury fish: Limit tuna, swordfish, and king mackerel

Beyond diet, several lifestyle factors have a significant impact on male fertility.

Research shows that both underweight and overweight men experience reduced fertility. Excess body fat increases estrogen production and lowers testosterone, negatively affecting sperm production.

Action step: If you're outside a healthy BMI range (18.5-24.9), aim to gradually reach a healthier weight through balanced eating and regular exercise. Even losing 5-10% of body weight can improve fertility markers.

Moderate exercise boosts testosterone and improves sperm parameters. However, intense endurance training or excessive exercise can have the opposite effect.

Best types of exercise for fertility:

• Moderate cardio (30-45 minutes, 4-5 times per week)
• Resistance training
• Yoga and stretching
• Walking or swimming

Avoid: Marathon training, ultra-endurance events, or excessive cycling (tight shorts and pressure can affect sperm production)

Chronic stress elevates cortisol levels, which can suppress testosterone and reduce sperm production. Men trying to conceive often underestimate the impact of stress on fertility.

Stress-reduction strategies:

• Practice mindfulness or meditation (even 10 minutes daily helps)
• Prioritize 7-9 hours of quality sleep
• Set boundaries at work
• Make time for hobbies and relaxation
• Consider talking to a therapist if stress feels overwhelming

While food should be your primary source of nutrients, certain supplements have strong evidence for improving male fertility.

Coenzyme Q10 (CoQ10): 200-300mg daily

• Improves sperm motility and concentration
• Powerful antioxidant that protects sperm cells

Vitamin D: 1000-2000 IU daily (or as recommended by your doctor)

• Many men are deficient
• Essential for testosterone production and sperm development

Zinc: 15-30mg daily

• Critical for sperm formation
• Supports healthy testosterone levels

Folate (Vitamin B9): 400-800mcg daily

• Reduces sperm DNA fragmentation
• Works synergistically with zinc

Vitamin C: 500-1000mg daily

• Protects sperm from oxidative damage
• Improves motility

Omega-3 fatty acids: 1000-2000mg daily

• Enhances sperm membrane health
• Improves morphology

Certain exposures and habits can significantly harm sperm health.

Smoking reduces sperm count, motility, and increases DNA fragmentation. This includes cigarettes, vaping, and chewing tobacco.

Action: If you smoke, quitting is the single most impactful change you can make for fertility and your future child's health.

Heavy drinking (more than 5 drinks per week) is associated with reduced testosterone and poor sperm parameters.

Action: Limit alcohol to 1-2 drinks per week or eliminate it entirely while trying to conceive.

Marijuana, cocaine, and anabolic steroids significantly impair sperm production and quality.

Action: Avoid all recreational drugs. If you use anabolic steroids for bodybuilding, speak with a doctor—they can cause long-term fertility issues.

Exposure to pesticides, heavy metals, and endocrine disruptors (like BPA) can harm sperm.

Actions to reduce exposure:

• Choose organic produce when possible, especially for the "Dirty Dozen"
• Use glass or stainless steel instead of plastic containers
• Avoid handling receipts (thermal paper contains BPA)
• Check your water quality and consider a filter
• Wear protective gear if you work with chemicals

If you've been trying to conceive for 6-12 months without success, consider getting a semen analysis. It's a simple, non-invasive test that provides valuable information about sperm count, motility, and morphology.

When to see a fertility specialist:

• You've been trying for 12+ months (or 6 months if your partner is over 35)
• You have a history of testicular injury or surgery
• You've been diagnosed with varicocele
• Previous semen analysis showed abnormalities

Some common medications can impact sperm production:

• Testosterone replacement therapy or supplements
• Some antibiotics
• Antidepressants (SSRIs)
• Medications for high blood pressure
• Chemotherapy drugs

Research shows that ejaculating every 2-3 days maintains optimal sperm count and quality. Daily ejaculation can slightly reduce sperm count, while waiting too long can decrease motility.

Optimal approach: Have sex every 2-3 days throughout your partner's cycle, with particular focus on the 5-6 days leading up to and including ovulation.

The trying-to-conceive journey can put pressure on relationships. Keep these tips in mind:

• Maintain intimacy and connection beyond "baby-making" sex
• Share the responsibility of tracking fertile windows
• Check in with each other about stress and feelings
• Remember that this is a team effort

Since sperm takes about 3 months to develop, commit to a 90-day plan for optimal results:

Month 1: Foundation

• Get a health checkup and semen analysis if needed
• Start taking fertility-supporting supplements
• Clean up your diet—add antioxidant-rich foods
• Quit smoking and reduce alcohol
• Optimize sleep (7-9 hours)

Month 2: Lifestyle

• Establish a consistent exercise routine (moderate intensity)
• Practice stress management daily
• Reduce environmental toxin exposure
• Maintain supplement and diet improvements
• Keep things cool (avoid heat exposure)

Month 3: Fine-tuning

• Continue all healthy habits
• Consider a follow-up semen analysis to see improvements
• Focus on timing and connection with your partner
• Stay consistent—results build over time

Boosting male fertility isn't about quick fixes—it's about consistent, sustainable changes that support your overall health and sperm quality. The strategies outlined here are backed by science and can make a meaningful difference in your conception journey.

Remember:

• Changes take 2-3 months to show results—be patient
• Small improvements compound over time
• You're not just preparing for conception—you're setting the foundation for a healthy pregnancy and baby
• Fertility is a couple's journey; support each other through the ups and downs

If you've been trying for several months without success, don't hesitate to seek help from a fertility specialist. Many male fertility issues are treatable, and early intervention can save time and stress.

You've got this, dad. Taking these steps shows you're already invested in your future family—and that's what being a great father is all about.

Need more support on your fatherhood journey? Dad+ offers personalized coaching, expert guidance, and a community of dads at every stage—from trying to conceive through new fatherhood and beyond.