Male Fertility: Lifestyle Factors, What Can Go Wrong, and How to Boost It

The subject of fertility almost always shines a spotlight on women. Women are the ones who will track ovulation, take the prenatal vitamins, go to the appointments, and get told to "just relax". But here’s the thing: Fertility is a team sport. 

Despite what the common narrative might suggest, male fertility matters just as much as female. In fact, around 40–50% of all fertility challenges are due to male factor infertility, or a man’s inability to achieve a pregnancy with his partner¹. Yes, 40-50%.

That is half of the baby-making puzzle. So, if you're in the throes of trying to conceive (TTC), it’s not just about supporting your cycle. It’s also about what he brings to the table, or more specifically, what his sperm brings!

Sperm 101: What You Need to Know

Let’s talk sperm! The average man produces between 200–300 million sperm every day. But producing quality sperm isn’t as straightforward as it sounds. It takes about 74 days for sperm to fully mature, a process called spermatogenesis². This means that the sperm your partner ejaculates today reflects his health from about three months ago. So what he eats, how he sleeps, and what he’s exposed to now will all matter for both of you down the line. Let’s break down some lifestyle factors that can affect male fertility.

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Lifestyle Factors

1. Diet and Nutrients Matter — A Lot

The same nutrients you’re focusing on for egg quality? He needs them too. Zinc, folate, vitamin C, vitamin E, selenium, and omega-3s all play a huge role in producing strong, mobile, and well-shaped sperm³. A non-varied diet of processed food or alcohol can absolutely affect sperm health.

2. Keep Those Testes Cool

There’s a reason testes hang on the outside of the body; they need to stay about 2–4°C (or 3.5–7°F) cooler than a man’s core body temperature for healthy sperm production⁴. So, avoiding hot tubs, saunas, and resting laptops on laps for hours can greatly benefit sperm health⁵.

3. Quit Smoking (Yes, That Includes Weed)

Aside from the many health hazards smoking presents, it has also been linked to lower sperm count, poorer mobility, and increased DNA damage in sperm⁶. And regular marijuana use? Studies show it can reduce sperm concentration by up to 29%⁷!

4. Phone in Your Pocket? Not Ideal

Carrying mobile phones in front pockets or placing laptops directly on the lap can expose the testis to heat and electromagnetic radiation, both of which may reduce sperm quality⁸.

5. Minimize Endocrine Disruptors

Chemicals like BPA can be found in many common places: Plastic, canned food linings, certain personal care products, and household cleaning items. These endocrine disruptors mess with both hormone levels and sperm quality⁹.

6. Alcohol and Sperm Don't Mix Well

Regular alcohol use has been proven to negatively affect sperm concentration, shape, and movement¹⁰. It can also mess with hormone levels that are essential for sperm production.

And Now, The Part No One Talks About: Sperm Health Can Affect the Pregnancy, Too

This is the part that’s rarely discussed — and it’s time we changed that.

We tend to think that once the sperm meets the egg, the man’s role is over. But poor sperm quality doesn’t just make it harder to conceive, it can also affect how you feel in early pregnancy.

Research has shown that:

• High levels of sperm DNA damage can affect embryo development, lead to poorer implantation outcomes, and increase the risk of miscarriage¹¹.

• Poor semen quality is associated with higher rates of premature birth¹².

• Sperm DNA issues have also been linked to increased risk of preeclampsia, a serious pregnancy complication¹³.

• Emerging evidence suggests a link between sperm quality and how your body experiences early pregnancy, including the severity of morning sickness¹⁴.

• Exposure to paternal antigens (molecules that boost immunity) through semen might even help your immune system adjust better in early pregnancy, which could reduce morning sickness in some women¹⁵.

So yes, his sperm quality doesn’t just affect the chances of getting pregnant; it can influence the entire pregnancy experience. That’s a pretty big deal.

Should Men Take a Prenatal, Too?

Yep! Prenatals are not just for women. If he’s trying to conceive, a high-quality prenatal (or preconception multi) might be worth considering.

While whole foods should always be the foundation, supplements can help fill any nutritional gaps, especially when it comes to nutrients like zinc, selenium, folate, CoQ10, and antioxidants, all critical for sperm health.

Ideally, this should be recommended by a qualified naturopath or integrative practitioner who can tailor the support based on individual need. Not all supplements are created equal, and some formulas on the shelf aren’t well absorbed or may contain unnecessary fillers. A good practitioner can also check for things like oxidative stress, nutrient deficiencies, and lifestyle factors that could be impacting sperm quality.



It’s a Shared Load — And That’s a Good Thing

Here’s the takeaway: the pressure to handle everything shouldn’t fall solely on one partner. If a baby is made from 50% egg and 50% sperm, then both deserve the same love, care, and preparation.

So, to the one reading this, doing the research, tracking your cycle, and adjusting your lifestyle, maybe think about sending this post to your partner. Since sperm health reflects his habits, he has a huge role to play in supporting a healthy pregnancy (not to mention saving you both time, stress, and heartache in the process).

On the bright side, we know that sperm regenerates. So the changes he makes today will have a big impact in just 2-3 months.

Let’s work together to normalize the conversation. Fertility is a team effort!