Fertility is not just a matter of “good luck” — it is significantly influenced by our daily habits, environment, and overall health. Below are practical, evidence-based recommendations men can begin implementing today to enhance spermatogenesis, reduce oxidative stress, and support hormonal balance. These steps can help improve the chances of conception — both naturally and with medical assistance if needed.

Lifestyle and Habits

Quit smoking and vaping
Tobacco smoke and vapor from electronic cigarettes contain harmful substances (e.g., heavy metals, aldehydes) that negatively affect sperm quality, motility, and DNA integrity, ultimately reducing fertility.
Tip: Set a specific quit date, consider nicotine replacement therapy, and schedule a consultation with a GP or psychologist for support.

Minimize alcohol consumption
Alcohol disrupts the endocrine system, reducing testosterone production, which plays a crucial role in healthy spermatogenesis and male reproductive function.
Tip: Limit alcohol to 0–2 drinks per week or abstain entirely for at least 3 months — the duration of a full spermatogenesis cycle (approx. 64–75 days).

Avoid hot baths, saunas, and tight-fitting underwear
The testes require a temperature 1–2°C lower than body temperature to function optimally. Prolonged exposure to heat above 37°C can impair sperm production. Avoid heat exposure in the groin area for more than 30 minutes per week.
Tip: Don’t sit on heated car seats for extended periods, avoid placing laptops on your lap, and choose loose-fitting cotton underwear.

Get screened for sexually transmitted infections (STIs)
Asymptomatic or mild infections (e.g., chlamydia) can cause chronic inflammation and scarring of the reproductive ducts, increasing the risk of infertility over time.
Tip: Get tested if you’ve had more than one partner in the past year, had unprotected sex, or are experiencing symptoms such as discomfort, discharge, or pain.

Manage stress and improve sleep quality
Chronic stress and sleep disturbances reduce testosterone levels and negatively affect sperm quality and count. Maintain a balanced daily routine and aim for 7–8 hours of quality sleep.
Tip: Practice daily breathing exercises (10–15 min), limit screen time at least one hour before bed, and keep a consistent sleep schedule — even on weekends.

Exercise regularly in fresh air
Moderate physical activity 2–3 times per week helps maintain a healthy weight, supports metabolism, and reduces the impact of stress. Sedentary behavior and obesity are known risk factors for male infertility.
Tip: Aim for 150–300 minutes of moderate activity per week (e.g. brisk walking, jogging, swimming), combined with two weekly strength training sessions. Avoid anabolic steroids.

Limit caffeine intake
Excessive caffeine stimulates adrenal glands, increasing stress hormones that can impair reproductive function.
Tip: No more than 200 mg of caffeine per day (≈1–2 cups of black coffee). Replace some coffee with water or decaffeinated alternatives. Avoid energy drinks altogether.

Stay hydrated
Optimal sperm production requires 2.0–2.5 liters of water per day (depending on body mass and activity level). Semen is composed of approximately 80% fluid, and dehydration can reduce its volume and quality.
Tip: Carry a reusable water bottle and aim for pale straw-colored urine as a sign of proper hydration.

Maintain a regular sexual rhythm
Ejaculation is recommended at least twice per week. Long abstinence can decrease sperm motility and increase DNA fragmentation, while overly frequent ejaculation may reduce sperm concentration. Optimal recovery time is around 48 hours.
Tip: Avoid using lubricants, as many contain substances harmful to sperm viability.

Nutrition and Micronutrients

Eat fatty fish regularly
Fatty fish are rich in omega-3 polyunsaturated fatty acids, which support spermatogenesis, enhance sperm motility, and improve cell membrane integrity.
Tip: Include 2–3 servings per week of fish like mackerel, salmon, sardines, or herring. If fish is not a regular part of your diet, consider omega-3 supplements.

Include a variety of vegetables and fruits
Fruits and vegetables are rich in vitamins, antioxidants, and essential minerals that support spermatogenesis and can increase sperm count and motility.
Tip: Aim for “5+ servings per day” in various colors — dark leafy greens, berries, citrus fruits.

Ensure adequate zinc and folic acid intake
Zinc is crucial for testosterone synthesis and normal sperm development. It’s found in meat, fish, and eggs. Folic acid is essential for DNA synthesis and cell division. Deficiency may reduce sperm count by up to 90%.
Tip: Include leafy greens, legumes, and whole grains in your diet. If deficiency is suspected, consider blood testing and folic acid supplementation.

Build your diet around antioxidants
A balanced diet rich in fiber, healthy fats, and antioxidants is the foundation of good sperm health. Valuable sources include whole grains, lean poultry, seafood, shellfish, low-fat dairy, and foods rich in beta-carotene, selenium, lycopene, and folates.
Tip: Follow a “Mediterranean-style” diet — olive oil, nuts, seeds, and plenty of vegetables.

Habits That Impair Sperm Production — Limit or Avoid:

Frequent consumption of the following may negatively affect spermatogenesis:

• Excess caffeine or alcohol
• Sugary drinks
• Processed red meat
• Trans fats (margarines, industrial baked goods)
• Saturated fats (pork, beef, lamb, whole milk, butter)
• Excessive soy products
• Fried foods (e.g., French fries)
• High-fat cheeses and full-fat dairy

Tip: Review your grocery habits — choose more organic and fresh products, and reduce “ready-to-eat” or highly processed foods.