The Comprehensive Guide to Male Fertility 

Whether you and your partner have just decided to start trying or have been at it for months, Premama ® is here to help and talk about fertility boosters for men. We’ve put together some detailed male fertility tips below to reach optimum health as you prep for parenthood, specifically how to improve fertility in men. 

It’s important to keep in mind that when the word “infertility” is used, it can be a misnomer. Often, the word “infertility” is contextualized as a failed attempt at conception after one year or even six months, if the woman is over 35. But rest assured that while fertility issues make conception a challenge, you can maximize your options by doing a few things to enhance sperm health and support reproductive health. 

We’ve covered how to increase fertility in women, so the big question we’re focusing on here is: what can men do to support fertility? This is a topic that doesn’t normally take the spotlight because up until the recent past, women were more likely “to blame” for any conception issues that arose—but that archaic notion is rapidly changing. Both men and women’s health should equally be considered when it comes to trouble with conception. 

Before we dive too deep into ways that men can help support their fertility, it’s essential to first understand sperm health and the indications of a low sperm count. 


Understanding Sperm Health 


To begin, what exactly is sperm? Sperm is the male reproductive cell found in ejaculated semen. Its production has a long list of factors that affect it and, by extension, male fertility. From testosterone levels and sufficient sleep to age, good sperm health relies on a number of crucial factors. 

Common factors that contribute to poor sperm health 

According to a 2011 study, age plays a contributing factor in fertility because it affects the male organ, but in truth, there is still much more research that needs to be done. The common factors of sperm health to be wary of include: 

  • Quantity: Men can have a high semen volume but not enough sperm in the fluid. A low sperm count results in a higher chance of infertility.

  • Movement: Also called motility, sperm must swim to get to the woman’s egg. The movement of healthy sperm cells is determined by the amount of moving sperm in a semen sample.

  • Structure: The sperm cell shape, called morphology, consists of an oval head and a long tail. The more sperm that is shaped correctly, the easier it is for them to swim and fertilize the egg.

A woman’s ability to become pregnant relies, in part, on a man’s sperm health. A low sperm count means that there is less of a chance that the woman’s egg will be fertilized. What is a low sperm count? It’s where the number of sperm in the semen is lower than average—which is between 15 and 200 million sperm/milliliter of semen. 

But how do men know if they have a low sperm count? 


Signs and Symptoms of a Low Sperm Count 


The signs and symptoms of low sperm count vary from man to man, depending on their medical history, genetics, and lifestyle practices. 

Examples of signs and symptoms 

  • Low libido: The libido is a person’s sex drive. It can be improved with food or supplements known as aphrodisiacs, including beets and oysters.


  • Erectile dysfunction: This is not the same thing as impotence. Erectile dysfunction is when a man has difficulty getting or keeping an erection. This can be caused by other factors, such as stress. Doctors often prescribe Viagra and other solutions. 


  • Pain or swelling in or around the testicles: This can occur because of physical trauma and usually subsides. However, it can also be a sign of cancer, testicular torsion, or other medical issues. Speak with your doctor. 


  • Decreased facial or body hair: This can mean that there is a chromosome or hormone abnormality. 


  • Decreased facial or body hair: This can mean that there is a chromosome or hormone abnormality. 

How to produce healthy sperm 


In order for a man to improve chances of fertility, they’ll need to make some lifestyle changes. It’s not an easy feat, but it will all be worth it in the end—both partners are in this together. 

How to increase sperm count 

  • Healthy weight: Research suggests that the higher a man’s body mass index (BMI) is, the lower his sperm count and sperm mobility are. It isn’t the ultimate metric to stand by, but it is not uncommon for men with a BMI of 25 and up to have a low sperm count.


  • Healthy diet: Whether you’re trying or not, eating healthy should be something you do every day. To increase male fertility, add antioxidant-rich foods to your diet, including spinach, blueberries, and dark chocolate. Eating unhealthily can cause oxidative stress.


  • Manage and minimize stress: Stress can be derived from external factors, such as pressure at work, which can cause erectile dysfunction and affect sperm health. Oxidative stress is when free radicals interfere with the body’s function, specifically sperm production. Introduce meditative practices into your life, learn to say no to work that you can’t handle, and eat fewer processed foods.


  • Prevent and avoid STIs: Limit your number of sexual partners. This may seem obvious, but not all relationships are monogamous. STIs, such as chlamydia and gonorrhea, can cause permanent damage that results in infertility. It’s not just about the infection itself—it’s also about the response it triggers in the body and how it’s treated.


  • Exercise: Men should already be doing exercises on a regular basis, which is 150 minutes of moderate physical activity per week. This can increase antioxidant enzymes that protect sperm.


  • Follow a good sleep regimen: Parents-to-be often think they should prepare for late nights to be ready for tending to a newborn. This is not healthy, and it affects sperm quality. If you suffer from sleep deprivation, it may be associated with weight gain, mood disorders, etc., so see a doctor for an appropriate treatment.


What supplements should men take to increase fertility? 


Here are some supplements to increase fertility: 


  • Coenzyme Q10: Research has shown a connection between the level of Coenzyme Q10 in seminal fluid and sperm health. It’s commonly found in organ and muscle meats and fatty fish, such as trout and sardines, but if those aren’t dietary options for you, take this compound as a supplement.


  • D-aspartic acid (D-AA): D-AA is found in certain glands, such as the testicles. It’s also in semen and sperm cells. Men with low testosterone have gained a 60 to 100 percent increase in sperm production and motility by taking a D-AA supplement.


Please speak with your doctor before taking any vitamins and supplements. 


Lifestyle changes and natural ways to increase fertility in men 


We all develop bad habits from a young age, but there are many ways on how to increase sperm fertility naturally through quitting cold turkey and doing things in moderation. Remember that lifestyle changes take time. 


  • Smoking: This behavior contributes to reduced sperm production and quality, so it’s recommended to speak with your doctor about quitting. Also, do not smoke around a newborn, as this can lead to the development of a respiratory disease or cot death.


  • Stress: Lots of stress has shown to affect erectile function and overall fertility.* Allow your partner to cut out time daily to relax and just do him. Apps like Breathe, Headspace and Simple Habit are great ways to kick back and relieve stress. 


  • Exercise: Regular exercise is a great male fertility enhancer because it promotes healthy body weight and relieves stress. A study done in 2013 found men who exercise regularly have higher sperm counts than those who exercise less frequently. 


  • Vaping: While e-liquids don’t contain nicotine, they have many hazardous compounds that disrupt hormone production and damage sperm production. Quitting is the best solution.


  • Alcohol: Reduced testosterone and sperm production are caused by heavy drinking, so be sure to moderate your alcoholic intake.


  • Lubricants during sex: Ongoing research is being done, but it is recommended that couples trying to get pregnant should avoid using lubricants. However, there are some alternatives, such as fertility-friendly lubricants, baby oil, and canola oil.


  • Medications: Pharmacy-bought and prescription medications can cause reduced sperm production, such as those for chemotherapy and calcium channel blockers. Speak with your doctor for more details.


  • Toxins: You will find a variety of toxins in the environment, from pesticides to products with BPA. Limit pesticides in your household by switching to natural cleaning products, and wash fruits and vegetables beforehand. Reduce BPA exposure by eating less canned food and using water containers made of glass.


  • Hot scrotal temperature: Because the testicles are separate from the body, they’re two degrees Fahrenheit lower than the body’s temperature. Increase fertility naturally by wearing loose-fitting underwear, as well as limiting time in hot tubs, saunas, and sitting positions.


When to seek help 

The best way to increase male fertility is by adopting healthy practices. But if you and your partner have been trying to conceive for a year without success, seek help by getting tested for infertility. A fertility specialist can identify the cause, providing you and your partner with customized solutions. 

Learn how to support fertility and more with Premama® Wellness* 

Premama® provides a holistic approach to growing a family. To sum up, here’s how to increase fertility in men: 

  • Maintain a healthy BMI
  • Eat healthy 
  • Minimize stress 
  • Prevent STIs 
  • Exercise 
  • Follow a good sleep regimen 
  • Take the right vitamins and supplements 
  • Put a stop to harmful habits, like smoking, drinking, and vaping 
  • Avoid using lubricants during sex 
  • Take an inventory of your prescription medications 
  • Don't ingest toxins 
  • Wear loose-fitting underwear 


Take Premama® Fertility Support for Him 

This natural, one-a-day chocolate flavored powder mix is formulated with studied ingredients to support overall reproductive and sperm health – including zinc, folate and selenium. Your partner can add this sperm motility booster to his daily routine in a shake, smoothie, or simply with water. Premama® Fertility smoothies are one of our favorite ways to support male fertility! This fertility supplement for men is chocolate flavored, so it's delicious and nutritious! Implement Premama Fertility Support for Him into his daily routine! *  

With the above tips on how to improve fertility in men, we hope that you’ll move forward on your parenting journey with a newfound confidence. While we provide prenatal supplements for mothers-to-be, we are also here for you at any stage of parenthood. If you have questions, such as “when should I begin taking prenatal vitamins?”, join our community because you’re not alone in this journey!* 


*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. 

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