Stacking the Deck: 11 Easy Ways to Boost Men’s Fertility

Real talk—men are half of the baby-making equation, and if conception is the goal, taking steps to stack the deck can be a game changer. The bad news is that environmental stressors, diet, and our modern lifestyles are a triple threat to men’s fertility, wreaking havoc on sperm DNA. The good news is that there are simple things you can do to combat those threats and actually increase testosterone levels, sperm count, and sperm motility, which means a greater chance of conception. Here are 11 easy ways to boost men’s fertility.

Men’s Fertility 101

Let’s first establish what we mean by boosting fertility. In men, this refers to:

  • Increased sperm count
  • Increased sperm motility
  • Resolving sperm morphology issues
  • Boosting low testosterone levels

Low sperm count and morphology, insufficient motility, and low testosterone levels can all affect your chances of a healthy conception, pregnancy, and even impact the health of your baby. And what’s more, male fertility is surprisingly affected by a mix of lifestyle and environmental factors. Some of the most common culprits behind low sperm count and other fertility issues include:

  • Nutritional deficiencies
  • Lifestyle choices such as smoking and drugs
  • Obesity
  • Environmental concerns such as pesticides, chemicals, and heavy metal exposure
  • Alcohol use
  • Genetics and chromosomal problems
  • Varicocele and other medical conditions
  • Hormonal imbalance
  • Celiac disease
  • Certain medications
  • Stress

By understanding what could be causing men’s infertility, you’re better positioned to identify and address common causes and take steps to maximize what you’re working with.

11 Ways To Increase Sperm Count Naturally

Men produce millions of sperm each day, so it’s easy to understand why simple lifestyle changes can have an impact on the health of those sperm. Even men without a diagnosis of male factor infertility can benefit from a few easy swaps to improve their overall health and fertility. If you’re thinking starting a family, be clear that your health during conception can impact the health of your baby. In fact, one study found that dads who were in poor health were more likely to have preterm and low-birth weight babies who stayed in the NICU.

Another thing to keep in mind—sperm are produced every day, but it still takes two to three months for any lifestyle change to have an affect. In other words, this is less of a sprint and more of a marathon, so get started with these tips for boosting male fertility.

1. Take Beli Vitality for Men 

One of the leading causes of men's fertility issues is nutritional deficiencies .Just like women, men’s bodies need different vitamins to help ensure optimal health for a greater chance of conception. Beli’s proprietary Vitality blend provides men with bioavailable forms of nutrients you need for reproductive and sperm health to help increase sperm count and quality. And it’s as simple as swapping out your regular multivitamin.

2. Get More Sleep—But Not Too Much

Did you know men produce the majority of their testosterone while they’re sleeping? That’s why lack of sleep can have huge consequences on pregnancy outcomes. Specifically, lack of sleep or disrupted sleep cycles can affect sperm production. The Boston University Pregnancy Online Study Society showed that men who sleep too much or too little are the least likely to conceive with their partners.

3. Eat More Healthy Fats

Increased intake of healthy fats, like walnuts and avocados, have been shown to have a positive impact on male fertility. Plus, a 2010 study found that infertile men often have lower concentrations of omega-3 FAs in their sperm than fertile men.

What should a man eat to increase his sperm count? The fertility diet that has been shown to improve female fertility outcomes is also perfect for men. The Keto diet is also thought to help to increase sperm count because of the high fat content.

4. Avoid Soy Products

A Spanish study showed that higher amounts of soy-related food products was related to increased percentages of chromosomal abnormalities in sperm as well as a lower sperm motility count. That’s because soy products contain phytates, which can interfere with the zinc absorption that’s essential for sperm production. Soy also contains isoflavones, which can mimic estrogen in the body.

  • Soybean sprouts
  • Soy milk
  • Miso
  • Tofu

5. Reduce your exposure to EDCs 

EDCs are endocrine-disrupting compounds that disrupt the body’s hormone levels and can have devastating effects on fertility and sperm count. Unfortunately, EDCs are found everywhere we go and in many household items such as:

  • Plastics (Bisphenol-A)
  • Personal hygiene products (parabens)
  • Food (pesticides and chemicals)

To limit exposure, switch to all-natural cleaning and personal care products. Buy organic fruits and vegetables, especially when you’re buying any of dirty dozen, which include nectarines, peppers and strawberries.

6. Cut Down Your Alcohol Consumption

While a little alcohol in moderation won’t necessary affect male fertility, it most certainly won’t help increase sperm count. Numerous studies have shown that heavy drinking can have a huge effect on a man’s fertility and sperm health, and cutting back can be one of the best ways to increase your chances of pregnancy. What’s more, this moderation is often reflected very quickly, within just a few weeks, in elevated testosterone levels.

7. Avoid Overheating

Sperm need a stable temperature around four degrees cooler than the body in order to maintain optimal health. Any warmer and decreased motility begins to affect sperm analysis results. Prolonged heat exposure results in low sperm counts and reduced pregnancy rates, so do what you can to avoid overheating from the following:

  • Fever
  • Tight boxers or shorts for a prolonged period of time
  • The heat from a laptop or electronics
  • Grilling
  • Hot tubs
  • Saunas
  • Cycling

Before you panic, you don’t have give up grilling or sell the laptop. Just follow the everything-in-moderation rule and take regular breaks. If you’ve been diagnosed with low sperm count, taking extra precautions here can help.

8. Exercise Regularly 

Exercise has been shown to increase sperm counts in men, likely due to the increased blood flow throughout the body and higher oxygen levels in the blood. Exercise is also great for reducing body fat, which is a huge fertility risk factor in both men and women.

Swimming and working out in cool temperatures are good methods of exercise for increasing sperm count, since they don’t pose risks of overheating. Yoga is also an effective way to manage stress levels and increasing blood flow to the pelvic area. Plus, there are specific fertility yoga poses that may help increase sperm counts and overall reproductive health.

9. Control Stress

High stress levels can affect male fertility by decreasing testosterone levels and impacting sperm count. Although studies have shown that men don’t receive an infertility diagnosis as often as women, men tend to have higher stress levels either due to work or the tendency to “bottle things up” and lack of social support.

It’s hard to eliminate stress entirely, but there are a few things you can do to relax:

  • Listen to music or a podcast
  • Try meditation or acupuncture
  • Spend time with friends (but take it easy on the alcohol!)
  • Take a yoga class or try fertility yoga as a couple in the comfort of your own home
  • Hit the gym

10. Reduce Caffeine Intake

It’s generally believed that large amounts of caffeine aren’t ideal when you’re trying to increase sperm count and mobility. A 2017 Italian study found some evidence that excessive use consumption of caffeine (more than four cups of coffee a day) can actually damage sperm DNA fragments.

It’s worth remembering that drinks such as cola, caffeinated black and green teas, and energy drinks all contain caffeine, which means they’re contributing to your total daily intake.

To cut back on caffeine, try switching to decaf as much as possible and cutting soda out completely. For a non-caffeinated morning drink, try a vitamin-packed fertility smoothie.

11. Stop Smoking

Smoking affects all three sperm analysis factors (count, motility and morphology), but the good news is that levels will go back to normal around one year of quitting.

The big takeaway here is that steps you take to lead a healthier, happier lifestyle will often pay off in the health of your sperm. Add a science-backed men's prenatal like Beli, and you’re doing all you can to cover your fertility bases.

Additional Resources

The decision to add another baby to the family is thrilling. But what happens if trying for baby number two or three isn’t as easy as it was the first time around? Unsurprisingly, secondary infertility can feel like a slap in the face, but understanding more about the issue is always empowering.

Read More

You know that vitamin D is one of those essential nutrients we need to be healthy, and you probably know it’s a key player during pregnancy, too. But did you know that vitamin D may directly influence fertility?

Read More

If you have endometriosis, you can already recite its lengthy list of pretty terrible symptoms. And the standard options for managing those symptoms — medications, hormone therapy, hormonal birth control, estrogen blockers, surgery —  aren’t always great. But there is evidence that a so-called “endometriosis diet” can help.

Read More

These days, men’s prenatal vitamins are part of the fertility and conception conversation — and they should be. Sperm health plays a big role in everything from conception to the health of future generations. But how did we get here? This is the story of Beli Vitality, the men’s prenatal vitamin that started it all.

Read More

"Infertility problems aren’t just all about the woman- it’s about the men too! Beli for men does a great job with taking all of the vitamins and supplements needed and wraps them up into one pill, which is very convenient for him. It has everything from Vitamin C, D, E, B6, B12, Zinc, and more to help increase sperm quality and count!"

Read More

Way back in 2007, a study found that following a “fertility diet” was associated with a lower risk of ovulatory disorder infertility and other causes of infertility. Fast forward more than a decade and science once again confirms that a healthy diet can definitely boost fertility.

Read More

There are a few things you can try to get pregnant faster, but they won’t work for everyone. Still, in the interest of positive thinking, we did some digging and came up with 5 obvious and not-so-obvious tips for getting pregnant faster.

Read More

Fertility nutrition is absolutely in your control, so yes, men should take prenatal vitamins if they're trying to have a baby. But if you’re not entirely sold just yet, let’s see what else the science says.

Read More

Is there anything unsexier than scheduled, pressure-ridden, trying-like-hell-to-conceive sex? But good news. We’ve found handy workarounds and tricks of the trade, so forget the basal temperature chart for a second and read on for four ways to keep things hot when you’re TTC.

Read More

The quality of a man’s sperm is measured a few different ways, but spoiler — motility is critical. Read on for a deep dive into this aspect of sperm quality, plus details on how to improve sperm motility.

Read More

There’s an entire body of evidence proving that regular exercise improves sperm quality. And since sperm quality plays a critical role not only in conception, but the health of the placenta and the lifelong health of your future baby, well, that’s pretty compelling motivation for a serious gym habit.

Read More

There is evidence that women on the Pill have lower nutrient levels than those who don’t, and it’s a shortfall that can stick around. Here’s why you really should take prenatal vitamins while you're on birth control, and definitely afterward if you’re trying for a baby.

Read More

Research shows that the overall health of both biological parents during the preconception window plays a huge role in everything from conception to pregnancy health to the lifetime health of their baby. Luckily, there are simple steps you can both take to improve your health together.

Read More

Recent studies have shown that optimal nutrition can improve egg quality. Fueling for fertility with nutrients that support egg quality can help raise your chances of getting pregnant faster and delivering a healthy baby.

Read More

Most births occur between June and early November. Count back nine months, and you’ll see that places most conceptions in the fall and winter. So what’s the deal? Is it the cold weather. all the festivities, or something else driving us between the sheets?

Read More

PCOS is one of the most common causes of infertility in women, but having it doesn’t mean you can’t get pregnant. Supplementing with ingredients proven to support women with PCOS can help increase your chances, and so can speaking with your doctor and dietician.

Read More

Dr. William Haas shares his tips for the most effective fertility smoothies, including common pitfalls to avoid, how to choose the right ingredients, and proper assembly. Today, we're sharing a recipe for a dark chocolate pomegranate smoothie from OvulifeMD's fertility smoothie guide.

Read More

The decision to add another baby to the family is thrilling. But what happens if trying for baby number two or three isn’t as easy as it was the first time around? Unsurprisingly, secondary infertility can feel like a slap in the face, but understanding more about the issue is always empowering.

Read More

These days, men’s prenatal vitamins are part of the fertility and conception conversation — and they should be. Sperm health plays a big role in everything from conception to the health of future generations. But how did we get here? This is the story of Beli Vitality, the men’s prenatal vitamin that started it all.

Read More

Fertility nutrition is absolutely in your control, so yes, men should take prenatal vitamins if they're trying to have a baby. But if you’re not entirely sold just yet, let’s see what else the science says.

Read More

The quality of a man’s sperm is measured a few different ways, but spoiler — motility is critical. Read on for a deep dive into this aspect of sperm quality, plus details on how to improve sperm motility.

Read More

There’s an entire body of evidence proving that regular exercise improves sperm quality. And since sperm quality plays a critical role not only in conception, but the health of the placenta and the lifelong health of your future baby, well, that’s pretty compelling motivation for a serious gym habit.

Read More

In 2019, Joni Hanson Davis was well on her to creating a new line of clean, quality, bioavailable vitamins optimized for every stage of pregnancy. It had become painfully clear during her own pregnancies that innovation in vitamins hadn’t kept pace with science. And then something happened.

Read More

You know that vitamin D is one of those essential nutrients we need to be healthy, and you probably know it’s a key player during pregnancy, too. But did you know that vitamin D may directly influence fertility?

Read More

Welcome to the fourth trimester, i.e. the post-natal stage—the window of time after your baby is born that feels like it’s simultaneously dragging by and going in the blink of an eye. We don’t have to explain the importance of taking care of yourself during this stage, and because you have *so* much on your plate these days, we’re making it easy.

Read More