When a couple struggles to conceive, the spotlight usually falls on the woman. But here’s the truth I wish every man knew: nearly half of all fertility challenges stem from male factors.
As a reproductive urologist, I see this every day. Men who are otherwise healthy, fit, and thriving are blindsided when they learn their sperm count or quality is low. The good news? Unlike eggs, sperm are constantly regenerating, which means your fertility is dynamic and you can meaningfully improve it in just a few months with the right steps.
Here, I break down five things I wish every man knew about fertility before it ever becomes an issue.
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1. Male infertility is more common (and more complex) than most people realize
Infertility isn’t a women’s health issue, it’s a couples’ health issue. Roughly half of all infertility cases involve the male partner, yet most men don’t get evaluated until much later in the process.
The causes can be hormonal, genetic, structural, or lifestyle-related, and often a mix of all four.
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Hormones: When the brain’s signal to the testicles is off, testosterone and sperm production drop.
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Genetics: Tiny Y chromosome deletions or inherited variations can disrupt sperm development.
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Anatomy: Varicoceles, dilated veins that increase heat around the testicles, can literally “overheat” sperm.
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Lifestyle: Smoking, alcohol, marijuana, stress, poor sleep, even carrying your phone in your front pocket, they all add up.
The surprising part? Many of my patients look and feel healthy. They lift weights, eat clean, and still discover they have extremely low sperm counts. That’s why I always encourage men to get checked early or even before trying to conceive.
2. Modern life is quietly sabotaging sperm
We live in a world that’s not exactly sperm-friendly. Environmental toxins, microplastics, constant sitting, and heat exposure are part of everyday life and they all affect sperm health.
One big culprit: cell phones in pockets. Research suggests that Wi-Fi and electromagnetic radiation can impair sperm motility (how they swim) and morphology (their shape). I tell my patients all the time, your phone belongs on your desk, not in your pants pocket.
Heat is another silent sperm killer. The testicles are outside the body for a reason which is they need to stay a few degrees cooler to make healthy sperm. Tight underwear, hot tubs, saunas, even sitting too long can raise scrotal temperature and slow production.
Small shifts make a big difference: wear looser boxers, use a standing desk, and skip the sauna if you’re trying to conceive.
3. Testosterone therapy can tank your sperm count
This is one of the most frustrating, and preventable, problems I see.
Many men start testosterone replacement therapy (TRT) to boost energy or muscle mass. But few are told that taking testosterone shuts off your body’s natural production. Once the brain senses high testosterone levels, it stops sending signals to the testicles, and sperm production can drop to zero within months.
If you’re struggling with fatigue or low libido, talk to your doctor about fertility-safe alternatives. Options like Clomid (clomiphene) or gonadotropins can help your body make more of its own testosterone without shutting down sperm.
And if you’re already on TRT and plan to have kids someday consider banking your sperm now. It’s an easy way to protect your future family.
4. Your daily choices matter more than your genetics
Here’s the empowering part: sperm regenerates about every 75 days. That means what you do in the next 90 days can dramatically impact your fertility.
I tell my patients that optimizing sperm health isn’t about perfection, it’s about consistency in the basics:
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Move your body daily. Aim for at least 30 minutes of activity most days. Exercise supports hormone balance and reduces inflammation.
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Eat like you’re in the Mediterranean. Load your plate with colorful vegetables, lean protein, fish, olive oil, nuts, and whole grains. This style of eating is rich in antioxidants and omega-3s that protect sperm from oxidative stress.
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Stay cool. Loose boxers, breaks from sitting, no hot tubs. It all adds up.
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Avoid toxins. Quit smoking, limit alcohol, and skip marijuana. These directly affect sperm count and quality.
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Supplement smart. A comprehensive fertility supplement designed for men, like WeNatal for Him, provides key nutrients such as zinc, selenium, methylated folate, CoQ10, and Omega DHA + provides omega-3s, all of which support motility, morphology, and DNA integrity.
Even subtle improvements in sleep, stress management, and nutrition can lead to stronger, healthier sperm. Think of sperm as the mirror of your overall health, when you thrive, they do too.
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5. Don’t wait for a problem to get tested
You don’t need to wait a full year of “trying” before checking your fertility. If it’s been 3–4 months of regular, unprotected sex without success, it’s time to get tested.
A simple semen analysis and basic hormone panel can uncover issues early, from low testosterone or blockages to inflammation or even testicular cancer. Early testing also gives you a baseline to improve from, which can save months (or even years) of uncertainty.
I’ve seen men completely transform their fertility with a few targeted changes, but only because they got answers early enough to take action.
Your fertility is your vitality: The power of optimizing sperm health
Fertility is a team sport, and men make up half the team.
Your sperm health is a reflection of your whole-body health. It mirrors how well your hormones are balanced, how restorative your sleep is, what foods fuel your body, how you manage stress, and even the environment you live in. Every choice you make, from what you eat and how you move, to where you keep your phone, shapes the quality and vitality of your sperm.
The empowering truth is that male fertility isn’t fixed. You can meaningfully improve your sperm count, motility, and DNA integrity in as little as three months by dialing in your nutrition, movement, sleep, and stress. When you do, you’re not just improving your chances of conception, you’re strengthening your heart, brain, metabolism, and long-term vitality.
I often tell my patients that working on sperm health is one of the most powerful investments they can make, not only for their fertility journey, but for their future children and overall well-being. When men take ownership of their fertility health, they show up as stronger partners, healthier fathers, and more resilient individuals. It’s not just about making sperm, it’s about building a foundation for a thriving life and a thriving family.
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A note from WeNatal supporting sperm health and male fertility
We couldn’t agree more with Dr. Ariel Moradzadeh. Men contribute 50% of the fertility equation, yet they’re too often left out of the conversation. At WeNatal, we believe fertility isn’t a “her” journey, it’s a “we” journey.
Sperm health is essential not only for conception, but for healthy pregnancy outcomes and the wellbeing of your future child. That’s why supporting men’s nutrition, lifestyle, and cellular health is at the heart of what we do.
Our WeNatal for Him formula was designed by experts to address the specific micronutrient and antioxidant needs that protect sperm DNA and promote motility and morphology. Key ingredients like methylated folate, zinc, selenium, CoQ10, and vitamin D target oxidative stress, one of the leading drivers of poor sperm quality.
Paired with WeNatal Omega DHA+, men also get essential fatty acids that support sperm membrane integrity, hormone health, and inflammation control. Together, these nutrients help men build not only stronger sperm, but stronger overall health, because creating new life starts with two thriving partners.
Our mission is simple: to bring men fully into the fertility conversation and empower both partners to prepare for pregnancy with the same level of care, intention, and science-backed support. Because fertility truly starts with both of you.
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References
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Li KP, Yang XS, Wu T. The Effect of Antioxidants on Sperm Quality Parameters and Pregnancy Rates for Idiopathic Male Infertility: A Network Meta-Analysis of Randomized Controlled Trials. Front Endocrinol (Lausanne). 2022;13:810242. Published 2022 Feb 21. doi:10.3389/fendo.2022.810242
McKinnon CJ, Joglekar DJ, Hatch EE, et al. Male personal heat exposures and fecundability: A preconception cohort study. Andrology. 2022;10(8):1511-1521. doi:10.1111/andr.13242
Mínguez-Alarcón L, Gaskins AJ, Chiu YH, et al. Type of underwear worn and markers of testicular function among men attending a fertility center. Hum Reprod. 2018;33(9):1749-1756. doi:10.1093/humrep/dey259
Piera-Jordan CÁ, Prieto Huecas L, Serrano De La Cruz Delgado V, et al. Influence of the Mediterranean diet on seminal quality-a systematic review. Front Nutr. 2024;11:1287864. Published 2024 Feb 15. doi:10.3389/fnut.2024.1287864
Saleh R, Sallam H, Elsuity MA, Dutta S, Sengupta P, Nasr A. Antioxidant therapy for infertile couples: a comprehensive review of the current status and consideration of future prospects. Front Endocrinol (Lausanne). 2025;15:1503905. Published 2025 Jan 9. doi:10.3389/fendo.2024.1503905
Su L, Qu H, Cao Y, et al. Effect of Antioxidants on Sperm Quality Parameters in Subfertile Men: A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2022;13(2):586-594. doi:10.1093/advances/nmab127
