Male Fertility: 10 Steps You Can Start Today

When a couple is planning for a baby, attention often focuses on the woman’s health. But men can take meaningful steps too: review everyday habits, discuss medications, and seek a fertility assessment when needed.

“Starting today” does not mean seeing results tomorrow. Sperm development and maturation take around two and a half months, so lifestyle changes may take roughly three months to show up in a semen analysis. Improvement is possible, but not guaranteed—and there is no need to wait that long before seeking medical advice. ASRM

1. Take the first step toward quitting smoking

Smoking is associated with poorer semen parameters. If quitting on your own feels difficult, a healthcare professional can help you find an approach that works for you.

A concrete step today could be booking an appointment and making a quit plan. Support can make the process more manageable. NHS

2. Cut back on heavy drinking

High alcohol consumption can negatively affect reproductive health. Start by taking an honest look at how much and how often you drink, then consider reducing your intake.

The concern is primarily heavy consumption. A single glass of wine cannot explain difficulties conceiving. EAU

3. Make movement a regular habit

Physical activity may benefit semen parameters and hormone levels. Choose something you can keep doing: walking, swimming, cycling, or exercise that suits your health and fitness.

A walk after work is a reasonable place to start. A routine is easier to maintain when it fits your everyday life. EAU

4. Address excess weight if it is relevant to you

Obesity is associated with hormonal changes and poorer sperm quality. If excess weight is a concern, discuss gradual changes to your diet and activity.

Weight loss may help some men, but its effects on reproductive outcomes vary. You do not need to reach an “ideal” weight before seeking an assessment. EAU

5. Tell your doctor about testosterone and anabolic steroids

This is one of the most important—and easily overlooked—steps. Testosterone treatment and anabolic steroids can suppress sperm production.

If you take them and are planning a family, tell your doctor. Do not stop prescribed treatment on your own: a specialist can assess your situation and discuss appropriate options. AUA/ASRM

6. Check whether “fertility supplements” are necessary

Vitamins, antioxidants, and products marketed to “improve sperm” do not have convincing evidence of a universal benefit in treating male infertility.

Before buying another supplement, make a list of everything you already take and review it with your doctor. Treating a specific deficiency and taking a large combination of supplements “just in case” require different approaches. AUA/ASRM

7. Build balanced meals

Vegetables, fruit, whole grains, and varied protein sources support overall health. You could start by making one regular meal more balanced and establishing more consistent mealtimes.

There is insufficient evidence that a particular diet or individual “superfood” improves natural fertility. ASRM

8. Reduce repeated heat exposure

If hot baths, hot tubs, or other sources of prolonged heat are part of your regular routine, consider their frequency and duration.

Reducing significant heat around the testicles is a reasonable precaution. It does not guarantee a higher chance of pregnancy, but it can help reduce unnecessary heat exposure. ASRM

9. You do not need to “save up” sperm

Prolonged abstinence before expected ovulation is generally unnecessary. When trying to conceive naturally, sex every one to two days during the fertile window is one option. Regular sex several times a week can also be a practical approach.

Choose a rhythm that works for both of you. Before semen testing or fertility treatment, follow your clinic’s specific instructions. ASRM

10. Know when to seek an assessment

If pregnancy has not occurred despite regular sex without contraception, assessment usually begins after 12 months of trying when the female partner is under 35, or after six months when she is 35 or older. Seek advice sooner if she is over 40 or either partner has known fertility concerns. These age thresholds refer to the female partner. ASRM, 2026

Both partners should be assessed in parallel. A male fertility assessment may include a medical history, physical examination, and semen analysis. You can begin making lifestyle changes alongside that process. EAU