Movember reminds us every year that men’s health deserves attention and that it should not become a topic only when problems arise. Alongside the prevention of prostate and testicular cancer and the promotion of mental well-being, we should not overlook male fertility and sperm quality. Sperm parameters can provide valuable insight into a man’s reproductive health, and they are influenced by a wide range of factors, from diet and physical activity to stress, smoking, and environmental exposures.
So, how is male fertility changing, what factors can affect sperm quality, and what can men do to support their reproductive health?
How Is Male Fertility and Sperm Count Changing?
In recent years, growing attention has been paid to a possible long-term decline in sperm count and concentration. A major meta-analysis published in 2023 attracted considerable interest by reporting that the average sperm concentration among men studied worldwide declined by more than half between 1 973 and 2018. Moreover, the rate of decline accelerated after 2000, increasing from 1.16% to 2.64% per year.
These findings may seem alarming. However, do they mean that male fertility is declining at the same rate for all men? Not necessarily. A lower sperm concentration does not automatically mean infertility, nor does it mean that every man has a lower chance of natural conception than previous generations.
The ability to conceive a child is not determined by a single value. When evaluating a semen analysis, specialists assess not only sperm count and concentration but also sperm motility and morphology (shape). The overall reproductive health of both partners also plays an important role. Even semen analysis results alone cannot reliably predict whether conception will occur or how long it may take.
Our Tip: Would you like to learn more about your fertility? Find out how male fertility testing works and what a semen analysis can tell you.
What Affects Male Fertility and Sperm Quality?
A wide range of factors can influence male fertility. Although the causes of the long-term decline in sperm concentration are not yet fully understood, there are several aspects of reproductive health that men can influence themselves.
Physical Activity, Diet, and Body Weight
What we eat and how much we move affect not only our physical fitness but also our overall health. A sedentary lifestyle, poor dietary habits, and overweight or obesity may be associated with hormonal imbalances and less favorable semen parameters.
Regular exercise and a varied, balanced diet therefore play an important role in supporting male reproductive health. Research suggests that physical activity and adherence to a Mediterranean-style diet may be associated with improved semen quality, including better sperm motility.
What Foods Should Be Included in a Fertility-Friendly Diet?
- Fruits and vegetables,
- Legumes,
- Whole grains,
- Nuts and seeds,
- Fish
- and healthy plant-based fats, such as extra virgin olive oil
These foods provide essential vitamins, minerals, and antioxidants that help protect cells from oxidative stress. A balanced diet also supports cardiovascular health and helps maintain a healthy body weight.
Smoking and Alcohol
Smoking can negatively affect sperm quality. A study published in 2022, for example, found that infertile men who quit smoking experienced improvements in both sperm concentration and total sperm count after approximately three months. Smoking may also reduce the likelihood of successful conception. Among infertile couples undergoing IVF treatment, male smoking was associated with a 44% reduction in pregnancy rates.
These findings do not mean that sperm quality will improve for every man who quits smoking, but they do suggest that smoking cessation may benefit reproductive health.
Alcohol consumption also deserves attention. Excessive alcohol intake may adversely affect hormonal balance and reproductive health. For this reason, it is advisable to avoid regular heavy drinking.
Chronic Stress and Sleep Deprivation
Work responsibilities, daily worries, and constant pressure to perform can affect not only mental well-being but also physical health. Long-term psychological stress may be associated with hormonal changes and poorer semen parameters. Researchers have observed that men exposed to high levels of stress may have lower testosterone levels, altered concentrations of the hormones FSH and LH, reduced sperm counts, and impaired sperm motility and morphology.
Sleep is another important factor. Insufficient sleep, difficulty falling asleep, or irregular sleep schedules have been linked to poorer semen quality, including lower sperm concentration and reduced ejaculate volume.
Be Cautious with Testosterone Use
Particular attention should be paid to the use of external testosterone, whether as part of hormone therapy or through anabolic steroid use. Although testosterone is sometimes used to increase muscle mass or alleviate symptoms of testosterone deficiency, it can suppress the body’s natural regulation of sperm production. In some cases, this suppression may lead to the complete absence of sperm in the ejaculate.
Men who are planning to have children or who are concerned about their fertility should discuss testosterone use with a healthcare professional. Prescribed treatment should never be stopped or modified without medical supervision.
Factors Beyond Our Full Control
While lifestyle factors such as exercise, diet, and smoking can be modified, some environmental influences are more difficult to avoid. These include air pollution and exposure to chemicals found in food, packaging, and everyday consumer products.
Scientists are particularly interested in so-called endocrine-disrupting chemicals, including certain phthalates, which may interfere with hormonal balance. Researchers are also investigating the effects of pesticides and industrial chemicals on sperm quality. The possible impact of radiation from mobile phones and wireless devices is being studied as well, although current findings remain inconclusive.
It is important to distinguish between effects that have been clearly demonstrated and associations that are still under investigation.
How Can Men Support Their Fertility?
Movember reminds us every year that men’s health should not be a taboo subject or something we think about only when problems arise. Alongside the prevention of prostate and testicular cancer and the promotion of mental health, reproductive health also deserves attention. Although it is an essential component of overall well-being, it often becomes a focus only when a couple experiences difficulty conceiving.
Caring for reproductive health does not necessarily mean undergoing extensive medical testing or worrying about infertility. In many cases, it starts with paying closer attention to daily habits and overall health. Since sperm production takes approximately two to three months, improvements in sperm quality may not be visible immediately after lifestyle changes are made.
Would you like to better understand your fertility and learn more about your sperm quality? Whether you have specific concerns, are trying to conceive with your partner, or simply want a clearer picture of your health, a next-generation semen analysis can provide valuable information.
Take the first step toward better health. Schedule a consultation and find out which fertility assessment options may be right for you.
