Lifestyle changes for better sperm health
- If you smoke, quit. Reduce alcohol consumption to fewer than 5–7 drinks per week, and avoid marijuana or other recreational drugs.
- Get in a regular, moderate exercise routine — even just walking or jogging 4–6 days a week may improve sperm health.
- Shift your diet toward rich in fruits and vegetables, fish, healthy fats, and whole grains, and low in red meat, processed foods, added sugars, and trans fats. The Mediterranean diet is one example.
- Try a male fertility supplement or men’s prenatal. Certain vitamins, minerals, and antioxidants — such as CoQ10 and zinc — have been correlated with better sperm count and quality.
- Avoid any activities that will raise the temperature of the scrotum, such as soaking in a hot tub or hot bath, wearing tight underwear or clothing, or using a laptop on your lap for extended periods of time. Heat can temporarily but significantly impair sperm production.
- Aim to get 7–9 hours of quality sleep per night. Studies show that this is optimal for male fertility and hormone health.
- Talk to a doctor to understand the impact of any prescription or over-the-counter medications taken regularly, such as testosterone replacement therapy or finasteride (Propecia).
Learn more in our guide to sperm improvement.
