How to Improve the Male Fertility Of A Dad-To-Be

A male’s diet and lifestyle play a critical role in fertility and in the process of trying to conceive. In Australia, 1 in 6 couples that are trying to conceive struggle with infertility, and one third of issues can lie with the male partner. Women can learn more about their fertility needs in this helpful checklist. Infertility can be stressful and frustrating for everyone involved, it takes time and a bit of patience for many people to fall pregnant. Maintaining a healthy lifestyle, managing stress, and seeking medical advice can help with improving male fertility.

What is male fertility?

Male fertility refers to a man's ability to impregnate a woman or father a child. Various factors determine if a male’s fertility is healthy enough for successful reproduction such as sperm quality, sperm count, and overall reproductive health. Lifestyle factors, age, and underlying medical conditions can also impact male fertility. It is not unusual for a man to face fertility problems if the quantity, movement, and structure of their sperm isn’t where it needs to be.

How quantity of sperm affects male fertility

The recommended sperm count for effective conception is at least 15 million sperm per millilitre of ejaculate, with at least half of the sperm showing good forward motility. Having a lower quantity of sperm in ejaculate than recommended can impact the chances of the egg being fertilised. This is what doctors are referring to when discussing ‘sperm count’.

How does sperm movement affect male fertility?

Sperm movement, known as sperm motility, directly affects male fertility by enabling the sperm to reach and fertilize the egg. For fertilisation to occur, individual sperm must be able to move effectively and swim through the female reproductive system to reach the egg. Sperm motility issues, such as slow or zero progression, may negatively impact fertility. It is generally recommended that at least 40% of sperm should be moving in a forward movement through the cervix, uterus and fallopian tubes to allow for the best chances of pregnancy. If there are concerns about sperm motility, it is important to consult a healthcare professional for diagnosis and personalised advice.

How does the structure of sperm affect male fertility

The shape of sperm is also an important factor in male fertility as it enables sperm to move effectively for successful fertilisation, as sperm must have the right shape to penetrate the egg. Abnormal sperm structure (morphology) is linked to testicular physiology and health, and understanding the morphology of sperm is essential for comprehending its impact on male fertility and reproductive performance.

Causes of male infertility

Various health-related issues can impact sperm health and other factors hampering male fertility – including various medical, environmental and lifestyle factors.

Common medical issues that cause male infertility

• Erectile dysfunction
• Low sperm count
• Poor sperm motility or morphology
• Genetic disorders
• Obstructions in the reproductive tract
• Hormonal imbalances
• Other medical conditions such as diabetes, thyroid disease, or autoimmune diseases

Common environmental causes for male infertility

• Overheating of the testicles
• Exposure to ionising radiation or X-rays
• Some occupations that involve exposures to pesticides and/or solvents, or frequent vibrations, may reduce fertility.

Lifestyle choices that can cause male infertility

• Drug use
• Smoking
• Alcohol intake
• Being overweight or underweight
• Too much caffeine intake

Non-invasive semen analysis to evaluate sperm count, motility, and morphology in an attempt at improving male fertility may help identify any male factors contributing to infertility. Talk to your healthcare professional about any of these issues that may be affecting you.

What are some ways of boosting male fertility?

Whilst medical causes for infertility will require a medical professional’s intervention, changing aspects of your environment and lifestyle can be beneficial when you and your partner are trying to conceive. Some the key lifestyle choices for supporting and boosting male fertility include:

Eating to be your baby-ready best

While there are no specific foods to increase male fertility, a healthy diet consisting of foods from all the five food groups will ensure you are consuming all the key nutrients needed to support sperm health and production. Eating foods rich in vegetable protein, such as beans; including healthy fats, such as olive oil; and eating wholegrain carbohydrates regularly, instead of refined or high-sugar foods, to help keep your blood sugar stable; can all play a role in getting you healthy, ready for conception. It never hurts to discuss your diet plan with your health care professional before trying to conceive, to make sure you’re on the right track.

Exercise regularly

Regular exercise in addition to a healthy diet will help maintain a healthy weight and is what you need to optimise your fertility. Men who are overweight may be contributing to their infertility with their partner. Losing weight to become within a healthy range may have a positive effect on a man’s sperm count and/or quality. 
It is recommended to get at least:

• 150 minutes of moderate-intensity physical activity 
• Or 75 minutes of vigorous-intensity physical activity each week, 
• Or an equivalent combination of both. 

Additionally, muscle-strengthening activities on at least two days per week are recommended. It's important to note that individual exercise needs may vary, and it's best to consult a healthcare professional for personalised advice.

Relax and minimise stress

Infertility can be stressful and frustrating for everyone involved. Relaxation and minimising stress when trying to conceive can be achieved by participating in activities such as meditation, deep breathing exercises, spending quality time with your partner, engaging in hobbies, and maintaining open communication about feelings and concerns. Stress management is important for optimising fertility and overall well-being.

Planning for a child is a team effort

When trying for a baby, both male and female health is vital. It's essential to assess both partners to identify any underlying issues if you have not been able to conceive after 12 months or more of regular unprotected sex. Seeking professional guidance and undergoing tests can help pinpoint the cause of infertility and allow for appropriate treatment options.
Learn more about what your partner can do to support pregnancy and parenting by reading these articles Is Shared Parenting the Future and Mastering Equal Parenting.

Frequently asked questions about male fertility

How to improve male fertility

To improve male fertility, consider your lifestyle choices and aim to tweak any diet or exercise habits that you could improve on. Consider maintaining a healthy diet rich in fruits and vegetables, wholegrains and lean meat. Maintain a healthy body mass index (BMI) and avoid lifestyle choices that negatively impact fertility such as smoking, too much alcohol or caffeine. If you need more detailed information, talk to a healthcare professional or fertility specialist for personalised advice.

How to improve sperm motility?

General recommendations for improving sperm motility can include maintaining a healthy lifestyle, eating a balanced diet rich in antioxidants, staying hydrated, avoiding excessive heat exposure, managing stress, and getting regular exercise. For more specialised advice on improving sperm motility, it's important to talk to a healthcare professional.

How to improve sperm count?

For men looking to improve sperm count, it's advisable to maintain a healthy lifestyle, consume a balanced diet rich in nutrients, stay hydrated, avoid excessive heat exposure, manage stress, and engage in regular exercise. Seeking professional guidance from your healthcare professional on your sperm count is essential.

At what age are men most fertile?

The most fertile age for men is typically between 20 and 30 years old, as sperm quality and quantity are generally at their peak during this period. However, fertility can vary among individuals, and it's important to consider other factors such as overall health and lifestyle. Your healthcare professional will be able to more accurately assess the health of your sperm.

What are signs of a low sperm count?

The main sign of low sperm count in men is difficulty conceiving with a partner. Low sperm count is typically diagnosed through fertility tests, and it can be caused by genetic, hormonal, or environmental factors. It's important to talk to your healthcare professional for tailored advice on addressing low sperm count.