9 tips for men’s fertility: make your sperm count

Sex is one of the few activities in life which can deeply engage all your senses at once with a partner. It’s immersive. That’s why it’s so damn good when it’s good. You touch, taste, smell, see, and hear each other and move together in your own shared rhythm.

So when a schedule and tests and worries and demands and anxieties show up in your sex life with the issue of infertility, relaxing into your sensual experience might become a harder thing to do.

How intimacy can give you the mother­load

Relaxing and enjoying sex as deeply as you can enhance your life in many ways, as well as improving your chances of conceiving a baby. There is much anecdotal evidence to show that many couples conceived their child when they felt romantic and had let­up on the pressures of trying to get pregnant.

How a man can become more virile and fertile

You have some control in producing healthy sperm.

There is strong evidence that supports how changes in lifestyle can enhance fertility in a man. You can kickstart change that today. If you make a few changes for a healthier you, you could just help spare your partner hormonal stimulation and IVF treatment. And you could improve your experience of everyday life.

Fertilititypedia aren’t here to give you that one weird trick to conception success. There are a plethora of factors that arise in the mental, emotional and physical aspects of our lives which contribute to our ability to conceive. Making some changes in your life can significantly impact your sex life and ability to conceive.

I’m writing to share those possible changes with you. But first I’ll share a little sperm­science to get your acquainted with the potential fruit of those changes.

Sperm Production, Sperm Count, and Sperm Motility

The number of sperm you produce (sperm count), the movement of your sperm (sperm motility), and the shape of your sperm (sperm morphology) all contribute to your fertility. Your body is an environment for different enzymes and bacteria as well as being a biological machine which creates and destroys cells, produces a vast array of hormones and maintains life and health as best it can under the conditions it is subjected to. It makes sense that the better you treat your body, the healthier it will produce sperm. So, how do you treat your body worse?


Men who feel stressed are more likely to have lower concentrations of sperm in their ejaculate, and the sperm they have are more likely to be misshapen or have impaired motility,” says senior author Pam Factor­Litvak, PhD, associate professor of Epidemiology at the Mailman School of Public Health. ­

Stress can occur in many forms, and can have many implications for our health. Some “stress” is good for us. Some sports, such as body­building, often mildly stress and damage tissues, which stimulates the body to repair and build them, which leads to growth. Some physical stresses such as working environments, behaviours, and injuries may be impacting your sperm. Emotional stresses can be more subtle. Unexpressed and unresolved emotions which stress us can play with our hormonal balances and could affect sperm health. When under stress the human body produces cortisol, the often­cited “stress hormone,” and this may affect the ability of the body to produce testosterone, which could have a knock­on effect on sperm production. There is no conclusive science on the effects of cortisol on sperm yet. What we do know is that frequent stress and chronic stress can have a wide range of implications on the human body, such as headaches, insomnia, depression, high blood pressure, aches and pains, erectile dysfunction, and low immunity, amongst others. Longer­term stress can drop a man’s testosterone levels, which can lessen his sex drive.

If you think you might have emotional stress and are unaware of how to deal with it, read on, and perhaps consider meeting with a therapist.


Studies have shown that the sperm of overweight men tend to be lower in count. There is a documented correlation between a high BMI (body­mass index) and low sperm count and sperm health, as well as evidence showing that fat cells produce oestrogen which affects testosterone regulation. According to the British Journal of Obesity “The rate of obesity in men of reproductive age has almost tripled in the past 30 years and correlates with an increase in male infertility. Overweight and obese men have been shown to have a 50% higher chance of encountering fertility problems compared to normal­weight men.” Overweight men are also more likely to encounter erection issues. Like any addiction, overeating numbs­out bodily sensation, masking it with another. Paying attention to the moment when you overeat and what else is going on for you at that time emotionally, psychologically and physically can help you break the spell of addiction. For an overweight man, empowering yourself with a more active and healthy lifestyle can regain your virility and fertility.


Smoking cigarettes has been studied and shown to make human sperm less immune to DNA damage. Smoking also makes an embryo less likely to survive gestation and birth. E­Cigs and vapes might be doing damage too. A recent study on mice showed huge drops in sperm count and motility in the group exposed to e­cigs vapours. This writer quit smoking by applying the advice in Allen Carr’s Easyway to Stop Smoking, and I recommend it to you.


Heavy drinking stresses your body, which is your sperm­factory. It makes sense to lower stresses on the body where you can. There is evidence to suggest that even moderate, regular drinking of alcohol can lower sperm health. There is no scientifically definite amount of alcohol that is “safe” or “unsafe” for sperm health. If you regularly drink alcohol in moderate­-to-high amounts whilst trying to get pregnant you are likely to be lessening your chances of conception.


A study on nearly 2000 British men found a strong connection between recent cannabis use (within a 3 month period) and higher rates of abnormal sperm motility and morphology. A study of heroin addicts found a correlation between the drug and the quality of the user’s sperm, particularly their sperm motility. Cocaine studies have so far been inconclusive in human tests. Male rats have been tested with doses of cocaine and found that the development of their sperm cells was affected by the drug.

If you are taking any other drugs we recommend you research it specifically for it’s potential effects on fertility. We also recommend having a detailed look at the side­effects of any prescription medication you or your partner might be taking.


Yup, temperature affects your sperm. Sperm like living in your testicles when they’re a couple of degrees centigrade below normal body temperature. Our bodies’ ingenious (and sometimes freakin’ awkward) design takes care of this pretty well – by hanging sperm in cooler sacks. But contemporary technology can interfere with our temperature regulation: cell phones in your front pocket; laptops on your, er, lap; tight underwear; hot baths and saunas – these all contribute to heating your balls. If you want the best for your potential babies, stay cool and keep the excess heat away when possible.

Testosterone supplements

Huh?! Yes. Many men choose to supplement with testosterone pills with the idea of increasing their energy levels, libido and sperm count. What they likely don’t know is that they may actually be contributing towards their own infertility by doing this. Two United States of America­based clinics reported multiple incidences of heightened sperm count after discontinuing supplemental testosterone . In fact, the average sperm concentration leapt from 1.8 million per milliliter to 34 million per milliliter once the test­subjects stopped supplementing with testosterone – that’s a pretty huge leap!

Deadly lubricants

Cervical mucus has evolved over millennia to give sperm the best pathway to fertilizing an egg. The temperature, consistency, and pH level all welcome sperm into the womb. Many lubricants available on the market today actually interfere with conception. Some of them are acidic enough to kill your sperm. Some of them provide an unnatural consistency in which sperm cannot swim and thrive. Some of the lubes damage sperm with their water content.

Medication can affect her natural lubrication, as well as stresses in her mind. If your partner isn’t lubricating enough naturally, have a conversation about her medications, possible stresses, and also about her turn­ons and turn­offs. Long, slow foreplay often works wonders, and she might want something new in her sexual experience. Maybe think about cuffs, plugs, role­play. And ask her about her fantasies. If you don’t open these doors much verbally, now could be a fine time to explore new pleasures together.

So, those were some examples of ways you can make yourself infertile. But how can we produce better, healthier sperm?

How to increase sperm count and sperm health

Now that you’ve read­up on some of the negative factors which might be at play in your life, you probably want to know how to reverse and improve your situation. The production of sperm takes about 3 months, “so any changes the man makes today won’t show up in the fluid for at least three months.” ­ Suzanne Kavic, M.D., director of the division of reproductive endocrinology at Loyola University Health System. If you don’t already, thinking in terms of months and years for your general diet and health instead of looking for quick­fixes will reap you many rewards. Here are some tips you can start implementing today:

Food and vitamins to increase sperm count

Folic acid is a component in protecting sperm from genetic abnormalities and chromosomal damage. Zinc sulphate contributes to cell division and cell growth, and is required for the body to produce testosterone. A placebo­controlled Dutch study published in 2002 showed a correlation between the combined dose of folic acid and zinc sulphate as a daily supplement and increases in sperm count (which increased by up to 74%!)

You can get more folic acid through the folates in your diet. Here are the 10 best food­based sources of folates:

• Dark leafy green vegetables (spinach contains the most folates)
• Asparagus
• Citrus fruits (papaya, orange and grapefruit are the highest fruit sources)
• Brussels sprouts
• Avocado
• Okra
• Cauliflower
• Seeds and nuts (go for peanuts, almonds, sunflower seeds and flax seeds)
• Beetroot

The 10 best food sources of zinc are:

• Oysters
• Beef
• Lamb
• Sesame seeds
• Pumpkin seeds
• Garbanzo beans/chick peas
• Cashews
• Turkey
• Quinoa
• Shrimp


Yoga is a moving meditation. It has exploded in the West in recent years. What used to be an esoteric tradition done only by those who’d spent extensive time in India growing their hair and bracelet collections has now permeated every city. And for good reasons: it keeps you fit; it keeps you in­touch with your bodily sensations; and it seems to make people’s sex lives better. The flexibility thing is an obvious benefit to both partners, and deepening your sensory perception is the human equivalent of plugging life into an amplifier: everything becomes more vivid. Deeply feeling your bodily reality now can help you deal with stress and cope with stressful situations, emotions, and memories. It helps you attune your awareness, improves your cardiovascular health, and can brighten up your day. There are many types of yoga. Take a look in your local area to find a group, or scour the internet for postures you can do at home.


Meditation is another practice which has expanding from the East to the West. As little as ten minutes per day can decrease stress and anxiety levels and make you relax deeper. Numerous studies suggest meditation can reduce symptoms of irritable bowel syndrome, blood pressure, anxiety and depression, and insomnia. A simple and powerful meditation is to follow your breath: the in­and­out flow through your nose. When thoughts arise in your mind, notice them and continue noticing the flow of your breath. Don’t follow the content of the thoughts, just notice and breathe. In, and out.


Sport is a great stress reliever, even though it can be stressing on the body. Doing it tends to make you healthier, sexier, and feel better. If we really go for it – to the point of exhaustion – we get an increase in serotonin and dopamine, which makes us feel gooooood! If you lead a sedentary lifestyle now, getting more active, competitive and focused by taking up a sport can have a huge effect on your happiness and well­being. Some sports are also opportunities to play with your partner, to have fun and share that experience together.


This isn’t the time for me to give you advice on how to get her purring, but if you understand a few things about your partner’s pussy you could get her smiling with that pregnancy glow even quicker.

Knowing about her ovulation is key for you both to conceive, and you showing interest in her menstrual cycle might help her relax into intimately trusting you even more. You probably have at least some idea of her cycle already. Surprisingly, a lot of men don’t seem to know much about their partner’s periods and ovulation. It’s often a subject left to women to deal with. Some women feel pain when they go into ovulation. Some do not. Women also often get very horny at this time. Ask your partner when she ovulates and how she knows when she is ovulating. Women start thinking about these cycles at a young age, so they know their peaks and troughs and hormonal changes very well by adulthood. You can use this knowledge to your advantage, for suggestions, surprises, and sexual advances. The week around her ovulation is time to be intimate, three times in that week is a good idea, and more if you both want. And more if you both want.

A lot of people feel pressure when experiencing infertility. Sex is the time to put the schedules and goals aside, and enjoy yourselves.

Nine Top Tips to Sky­Rocket Your Sperm

Here’s a quick­capsule list to make the information I’ve given you just a bit more memorable.

1. Quit the heavy boozing and cigarettes.
2. Reduce high stresses in your life.
3. Be active. Regularly.
4. Keep your balls away from your phone and laptop, and your phone and laptop away from your balls.
5. Review any drug use.
6. Don’t take testosterone supplements.
7. Throw­out the lubes and enjoy foreplay for longer (find a fertility­friendly lube if you need one)
8. Get your daily folic acid and zinc power­combination from food and/or supplementation.
9. Explore, experience and enjoy your sex.

Thanks to modern science, the likelihood of you becoming a father is more and more measurable. This will be useful to you and your partner to determine where in your life you can make the right changes to give the most beneficial results to your fertility. An excellent starting point is to go to Fertilitypedia.org and click on the Chance to Conceive link. This online test will take you through a health­related questionnaire which gives you the opportunity to input you and your partner’s vital information and generate an individual and coupled chance of conception, shown as a percentage.

This information can be stored as you begin your own customized Personal Health Profile, and you do not have to sign up to do it. If you have a female partner under the age of 35, we suggest you consult a specialist after one year of unprotected sexual intercourse. If your partner is over 35 years old, we suggest a consultation after 6 months of unprotected sexual intercourse.

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