Male Fertility: A Complete Guide

Male factors contribute to roughly half of all fertility challenges, yet male fertility is often overlooked. Understanding how sperm production works, what affects it, and what can be done makes a real difference to outcomes.

This article is not yet medically reviewed

How Male Fertility Works

Sperm are produced continuously in the testes through a process called spermatogenesis, which takes about 64-74 days from start to ejaculation. Healthy fertility depends on producing enough sperm (count), sperm that move well (motility) and sperm with normal shape (morphology), as well as healthy DNA inside the sperm. Hormones — primarily testosterone, FSH and LH — orchestrate the whole process. Because sperm production is a 2-3 month cycle, lifestyle changes today affect the sperm released months from now.

What Affects Male Fertility?

  • Age: sperm quality and DNA integrity gradually decline from the late 30s onward

  • Lifestyle: smoking, excess alcohol, recreational drugs, obesity and sedentary habits all reduce quality

  • Heat exposure: frequent hot baths, saunas, laptops on the lap and tight underwear can suppress sperm production

  • Medical conditions: varicocele, infections, diabetes, hormonal imbalances and previous surgery

  • Medications: anabolic steroids, some antidepressants, chemotherapy and certain blood-pressure drugs

  • Environmental toxins: pesticides, heavy metals, plastics (BPA) and industrial chemicals

  • Stress and poor sleep: chronic stress lowers testosterone and disrupts sperm production

Optimising Male Fertility

  • Stop smoking and limit alcohol to under 14 units per week

  • Maintain a BMI between 20-25 — both underweight and obesity reduce fertility

  • Exercise regularly but avoid extreme endurance training

  • Eat a Mediterranean-style diet rich in antioxidants, zinc, selenium and omega-3s

  • Avoid excessive heat to the testicles

  • Manage stress and aim for 7-8 hours of quality sleep

  • Consider a high-quality male fertility supplement (CoQ10, zinc, folate, vitamin C and E)

  • Have intercourse every 2-3 days throughout the cycle, not just around ovulation

When to Get Tested

  • After 12 months of trying without success (6 months if your partner is over 35)

  • Sooner if you have a history of testicular injury, surgery, undescended testicles or cancer treatment

  • If you have noticed reduced libido, erectile difficulties or ejaculation problems

  • A semen analysis is simple, inexpensive and the single most informative male fertility test

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