When a couple is trying to conceive, we often focus on the female partner and whether they are ready for pregnancy. But don’t forget about the dad-to-be! He needs high-quality sperm to fertilize the egg and get the baby off to a healthy start.
What should a man do if he wants to maximize his fertility? Henry Ford Health urologist and male reproductive specialist Ali Dabaja, M.D., offers his best advice.
1. Increase Male Fertility by Managing Chronic Conditions
Almost any health condition can affect a man’s reproductive health. Even conditions that seem unrelated to your fertility can have some impact.
“A healthy body leads to healthy sperm production,” says Dr. Dabaja. “Diseases like high blood pressure and diabetes affect semen quality, sperm count and sperm motility (sperm’s ability to swim).” Having one of these conditions doesn’t mean you cannot conceive, but it does mean you need proper healthcare. “Your provider may recommend lifestyle changes, medications or other therapies to get the condition under good control,” says Dr. Dabaja. “The right treatment can make a big difference in your fertility.”
2. Get Screened for STIs
Untreated sexually transmitted infections (STIs) are a major cause of male infertility. “Many STIs can cause scarring and blockages in the reproductive tract,” says Dr. Dabaja. “They can also affect the quality of sperm and semen, making it harder for them to reach the egg and fertilize it.”
Prevention and early treatment can help you avoid these issues and preserve your reproductive health. “Use condoms or protection to help you prevent STIs,” says Dr. Dabaja. “Get regular STI testing and screening so you can receive treatment as early as possible.”
3. Quit Smoking
Smoking negatively affects almost every system in your body, including your ability to make healthy sperm. The American Society of Reproductive Medicine states that the chances of early pregnancy loss go up if the father smokes.
Quitting can boost your chances of conceiving—and your health in general. A study found that men who quit smoking saw improvements in their sperm count, quality and motility.
“Quitting smoking can be difficult, but the health benefits are significant,” says Dr. Dabaja. “If you need help quitting, talk with your healthcare provider.”
4. Limit Alcohol Intake
If you drink alcohol, stick to a moderate amount. For men, this is two drinks per day or less. Regularly drinking more than this can lower your testosterone levels and sperm production.
“Men who drink high amounts of alcohol can have abnormal sperm parameters,” says Dr. Dabaja. “Low to moderate amounts of alcohol don’t appear to have these same effects.”
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5. Avoid Excess Heat Near the Genital Area
Sperm quality depends on the right temperature—about two degrees cooler than your body temperature. To maintain this balance, the testicles naturally drop slightly away from your body when things get too warm.
To maximize your fertility, avoid anything that might heat the scrotum area. “Don’t place laptops or other electronic devices on your lap, and avoid hot environments like saunas, hot tubs and hot yoga,” Dr. Dabaja advises. “Also, avoid tight underwear that keeps the testicles too close to your body.”
6. Minimize Exposure to Chemicals
We can’t always avoid all chemicals, but lowering your exposure to them might improve your fertility. “Pesticides, heavy metals, bisphenol A (BPA) and other toxins may harm sperm and male fertility,” Dr. Dabaja says. You can lower your chemical exposure by avoiding:
- Fragrances and air fresheners
- Harsh cleaning chemicals
- Outdoor exercise during rush hour, when pollution is highest
- Paints and solvents
- Pesticides and herbicides
- Products that contain BPA, such as some plastic water bottles and canned foods
7. Eat Plenty of Antioxidants
Antioxidants help your body fight off damage from pollution and other everyday assaults. Some research suggests that antioxidants have a positive effect on male fertility.
Plenty of foods offer a hefty dose of antioxidants, including fruits, vegetables, nuts and seeds. “A diet full of whole foods can improve your fertility,” says Dr. Dabaja. “Minimizing or avoiding ultra-processed foods and sugar is also helpful.”
What about antioxidant supplements? “Certain supplements like selenium, zinc and coenzyme Q10 may improve fertility, but not everyone needs them,” says Dr. Dabaja. “Talk to your provider before taking any supplements, and don’t take excessively high amounts. More is not better in these cases.”
Improving Sperm Health Takes Time
Making these lifestyle changes increases your likelihood of conceiving, but it’s not an overnight fix. “Sperm production takes about 12 weeks, so improvements in fertility will take time,” says Dr. Dabaja. “If you’ve been trying to conceive for a year, talk to your provider. They can help you determine the cause and the best plan to increase your chances of having a healthy baby.”
Reviewed by Ali A. Dabaja, M.D., a urologist and Director of Male Reproductive and Sexual Medicine at Henry Ford Health. He sees patients at Henry Ford Medical Center in Dearborn and Henry Ford Hospital in Detroit.
