How Lifestyle Choices Affect Male Fertility: What You Can Control

When trying to conceive or planning for the future, it’s common to focus on female fertility, but male fertility plays an equally important role. Fortunately, many lifestyle factors that influence sperm health are within your control. From what you eat to how you sleep, small daily habits can have a significant impact on your fertility potential.

Here’s what to know about the connection between lifestyle and male fertility—and how to set yourself up for success.

Habits That Harm Fertility

Certain behaviors and exposures can negatively affect sperm count, shape (morphology), and movement (motility). These include:

• Alcohol: Regular or excessive alcohol use has been linked to lower testosterone levels, reduced sperm production, and poor sperm quality.
• Smoking: Both cigarettes and marijuana can harm sperm DNA, lower sperm count, and impact motility. Vaping may carry similar risks.
• Heat Exposure: Prolonged heat around the testicles (from hot tubs, saunas, or even tight underwear) can reduce sperm production. Sperm thrive best at slightly cooler-than-body temperatures.
• Poor Sleep: Sleep deprivation and irregular sleep patterns can disrupt hormone levels involved in sperm production. Aim for 7–9 hours of quality sleep each night.

Nutrition, Exercise, and Sperm Health

Your diet and activity level directly influence reproductive health:

• Nutrition: Diets rich in antioxidants (like vitamins C, E, and zinc), omega-3 fatty acids, and whole foods support healthy sperm development. On the other hand, excessive sugar, processed meats, and trans fats may negatively affect fertility.

• Exercise: Moderate, regular physical activity boosts testosterone and improves overall health, both of which support better sperm quality. Avoid overtraining or excessive use of performance-enhancing supplements, which can have the opposite effect.

Tips to Optimize Fertility

If you’re thinking about sperm banking, becoming a donor, or starting a family, consider taking the following steps to improve your fertility:

• Cut back or eliminate alcohol and tobacco
• Maintain a healthy weight
• Incorporate antioxidant-rich foods like leafy greens, berries, nuts, and seeds
• Prioritize quality sleep and manage stress levels
• Avoid excessive heat exposure and wear loose-fitting underwear
• Stay active, but don’t overdo intense training

Taking the Next Step

Whether you're preparing for parenthood or exploring sperm donation, taking care of your reproductive health is an investment in your future. Many factors that affect fertility are in your hands, and even small changes can make a meaningful difference.

At the Fertility Center of California, we’re here to support you with expert guidance and compassionate care. If you’re ready to learn more about your fertility, schedule a consultation today.