When couples are trying to conceive, a lot of attention tends to land on the female partner: ovulation tracking, prenatal vitamins, hormone levels, age.
Meanwhile, sperm sometimes gets treated like it has one job and will simply show up ready to work.
Not exactly.
Male factors contribute to infertility in a significant percentage of couples, and sperm health can be influenced by medical conditions, medications, hormones and certain lifestyle or environmental factors.
If you’re trying for a baby, or think you might want one in the near future, here are seven things worth reconsidering.
1. Stop Smoking
Your lungs aren’t the only reason to quit.
Cigarette smoking has been associated with poorer semen parameters, and the effects appear to become more pronounced with heavier smoking. The American Society for Reproductive Medicine (ASRM) reports reductions in measures including sperm concentration and motility among smokers, although smoking doesn’t automatically mean a man will be infertile.
If having a baby is on your agenda, quitting is one of those decisions that can benefit far more than your reproductive health.
2. Stop Assuming Marijuana Is Harmless for Fertility
Cannabis and male fertility is an area where the science is still evolving.
Research has produced conflicting findings regarding marijuana use and semen quality, which means we shouldn’t tell every man who uses cannabis that he’s damaging his sperm.
But we also shouldn’t pretend the question has been settled.
ASRM notes that studies examining marijuana and male reproductive health have produced inconsistent findings, including mixed results for semen parameters and reproductive hormones.
If you’re actively trying to conceive, talk openly with your fertility specialist about cannabis use rather than assuming it doesn’t matter.
3. Stop Using Testosterone Without Thinking About Fertility
This is a big one.
If you’re trying to conceive, taking testosterone can actually work against that goal.
Testosterone replacement therapy (TRT) provides testosterone from outside the body. That external testosterone can suppress the hormonal signals responsible for stimulating sperm production in the testes. In some men, sperm production can decrease dramatically or even stop.
The AUA/ASRM guideline specifically states that testosterone monotherapy should not be prescribed to men interested in current or future fertility.
That doesn’t mean men concerned about low testosterone have no options.
It means your doctor needs to know that fertility matters before deciding how to treat you.
4. Stop Treating Heat Like It Doesn’t Matter
Hot tubs, saunas and laptops have been blamed for practically everything when it comes to sperm.
The reality is a little more nuanced.
The testes sit outside the body for a reason: sperm production functions best at a temperature slightly below core body temperature. Frequent or prolonged exposure to elevated scrotal temperatures has been associated with changes in sperm production in some research.
Does that mean one relaxing night in a hot tub destroys your fertility? No.
But if you’re already experiencing fertility problems, regularly exposing the testes to significant heat is something worth discussing with your doctor.
And no, you probably don’t need to start icing your testicles because someone on TikTok told you to.
5. Stop Assuming More Alcohol Doesn’t Matter
Having a drink and having a fertility problem aren’t the same thing.
But heavy alcohol consumption is another story.
Research has associated substantial alcohol intake with changes in reproductive hormones and semen quality. At the same time, evidence around moderate alcohol consumption and male fertility is less consistent. ASRM notes that chronic alcohol dependence in men has been associated with lower sperm counts, motility and testosterone, among other reproductive effects.
The takeaway isn’t necessarily that every man trying to conceive needs to swear off alcohol completely.
It’s that more isn’t better, particularly if you’re already having difficulty conceiving.
6. Stop Ignoring Your Overall Health
Sperm doesn’t exist in a separate universe from the rest of your body.
Obesity, metabolic health, certain medical conditions and some medications can all intersect with male reproductive health.
That means improving your fertility isn’t necessarily about finding one magical “sperm food” or supplement.
Sometimes the bigger picture matters more.
Regular physical activity, a nutritious diet, adequate sleep and managing underlying health conditions are good for your overall health, and may help create a healthier environment for reproductive function.
If you’re struggling with fertility, a medical evaluation can also uncover issues you wouldn’t necessarily find by changing your diet or exercise routine.
7. Stop Taking Random “Male Fertility” Supplements
Walk into a supplement store, or spend five minutes online, and you’ll find plenty of products promising stronger, faster and healthier sperm.
Unfortunately, the marketing is often more impressive than the evidence.
The AUA/ASRM guideline states that the benefits of supplements such as antioxidants and vitamins for treating male infertility are of questionable clinical utility, with inadequate data to recommend specific agents.
That’s not the same as saying nutrition doesn’t matter.
It means a bottle labeled “Male Fertility Super Formula” isn’t automatically an evidence-based fertility treatment.
Before spending hundreds of dollars on supplements, figure out whether there’s actually a problem, and what’s causing it.
What Should You Do Instead?
If you’ve been trying to conceive without success, don’t automatically assume the problem is your partner’s.
A semen analysis is one of the fundamental tools used to evaluate male fertility. It can provide information about sperm concentration, movement and morphology, among other factors.
Depending on the results and your medical history, further testing may be appropriate.
And remember: sperm production takes time. Making a healthy change today doesn’t necessarily produce a dramatically different semen analysis next week.
The Bottom Line
You can’t control every factor that affects fertility.
But you can stop relying on myths, internet hacks and guesswork.
At Maze Men’s Health, we specialize in male fertility and sexual health and can help determine what’s actually happening, from semen analysis and hormone testing to identifying potential causes of male infertility.
Because when you’re trying to make a baby, your sperm deserves some attention, too.
