Fertility 101 for Men Trying to Conceive: How to Improve Sperm Quality
Updated: Oct 8
By Casey Hartell, DNP, CNM, WHNP | Certified Nurse Midwife at Wild Moon Midwifery in Leland, NC
Did your partner send you this? Here's what you can do on your end.
Optimizing health in order to conceive is not only the woman's job! My dudes, listen up! Half, that's right, up to 50%, of subfertility causes are male related. As they say, it takes two to tango, and a man's job is not simply to do the deed and provide the goods. Those goods need to be high quality.
Here's the part that surprises most guys: it takes sperm about 116 days to be ready for ejaculation and possible fertilization. Meaning, your health now is affecting the sperm that will be ejaculated almost four months from now. So health optimization is critical! The good news is that many of these changes are simple lifestyle changes, and you can make them alongside your partner as she focuses on optimizing her own health. If you're trying to conceive in Wilmington, Leland, or anywhere in Brunswick County, this is a great place to start.
What Are Sperm Count, Morphology, and Motility?
Firstly, what are we talking about when we talk about sperm count and sperm quality?
Sperm count: how many sperm are in each ejaculate. There are normally 250-300 million sperm in each ejaculate!
Morphology: the term used to assess normal shape and size.
Motility: the term used to assess how well the sperm moves forward (toward the egg).
The goal is a good number of sperm in each ejaculation, with a high percentage of them normal in shape and size and able to swim forward toward the egg.
How Long Does It Take to Make Sperm?
It takes about 3-4 months, or roughly 116 days, for a sperm to go from a stem cell to a mature sperm. Then it travels through and matures in the epididymis to be ready for the big journey to the uterus!
What Can Men Do to Improve Sperm Quality? 5 DOs
1. Eat a Rainbow: What Should You Eat When Trying to Conceive?
Adequate intake of fruits and vegetables, a diet rich in whole foods, and prioritizing plant-based protein have been shown to optimize health and have the best effects on fertility as a whole.
2. Joyful Movement: What Exercise Improves Sperm Quality?
Combined resistance training and aerobic exercise has been proven to be most effective in improving sperm quality, sperm production, and pregnancy rates. Four to five sessions per week, 30-60 minutes per session of moderate-intensity workouts, is the way to go.
3. Self-Care: Manage Your Stress
Stress management is a must! Find time to do things that you find pleasurable.
4. Sleep: How Much Sleep Do You Need When Trying to Conceive?
Sleep 6-8 hours per night. Your circadian rhythm is key. Get morning sunlight on your eyeballs within one hour of waking up, and try to wake up no later than 8:00 AM. If you feel rested, you're getting enough sleep.
5. Digital Detox: Put the Phone Down
I always recommend putting a stop to doom scrolling, limiting your TV watching, and thinking about taking a break from social media. Get your head out of your phone and see what wonderful things await you in the real world! Like connecting with your partner!
These may seem like silly, easy things to do, but they can actually be quite tough in this modern world. But! If you and your partner are on the fertility journey, hopefully your partner is doing these things as well. These can be practices you both put in place together, creating a support system in each other. And this will only help you as you navigate fertility and, hopefully, pregnancy and having a baby!
What Should Men Avoid When Trying to Conceive? 4 DON'Ts
Temperature Extremes: Do Hot Tubs and Saunas Affect Sperm?
Extreme heat exposure, such as a hot tub or sauna twice a week, has been shown to decrease total sperm count and lessen normal motility and morphology after just one month. Even occasional sauna use does affect sperm count and quality negatively, but these factors appear to return to normal after stopping. Normal sperm function was shown to resume after 6 months without heat exposure.
Extreme cold appears to have the same effect. There have been no specific studies on cold plunges and their effect on sperm count and quality. However, studies looking at temperature extremes have found a similar effect on sperm when the scrotum is exposed to extreme cold as well as heat.
Tobacco, Alcohol, and THC: Do They Affect Sperm?
It is well established that the use of tobacco products, alcohol, and THC decreases sperm count. They also alter the sperm's shape and size, and motility is quite poor. These are toxins and should be avoided when trying to optimize your health for optimal sperm quality.
Tight Clothing: Does It Affect Sperm?
Let those testicles breathe.
Bike Riding: Is Cycling Bad for Sperm?
The evidence is mixed on this one. But anything that could possibly affect the testicles is best paused, at least until conception occurs.
Should You Get a Semen Analysis? Yes!
Up to half of all fertility issues are attributed to the male. Having a semen analysis (also called a sperm analysis) at the beginning of your journey can change the entire course of you and your partner's fertility plan.
A semen analysis is a simple way to learn more about sperm health. It can provide information about factors such as sperm count, concentration, movement, and morphology.
If you would like objective information about your sperm health, sperm testing is available through Wild Moon Midwifery using Fellow testing. Call 910-601-9554 or email info@wildmoonmidwiferync.com to schedule testing.
Male Fertility Questions, Answered
How much of infertility is caused by men?
Up to half. Up to 50% of subfertility causes are male related, so optimizing health when trying to conceive is not only the woman's job.
How long does it take to make sperm?
About 116 days. It takes sperm roughly 3-4 months to go from a stem cell to a mature sperm, so your health now affects the sperm ejaculated almost four months from now.
What is the best exercise for sperm quality?
Combined resistance training and aerobic exercise has been proven to be most effective in improving sperm quality, sperm production, and pregnancy rates. Aim for 4-5 sessions per week, 30-60 minutes each, at moderate intensity.
Do hot tubs and saunas lower sperm count?
Yes. Extreme heat exposure twice a week has been shown to decrease total sperm count and lessen normal motility and morphology after just one month. Normal sperm function was shown to resume after 6 months without heat exposure.
Do alcohol, tobacco, and THC affect sperm?
Yes. It is well established that tobacco products, alcohol, and THC decrease sperm count and alter sperm shape, size, and motility. These are toxins and should be avoided when trying to optimize sperm quality.
Do tight clothing or bike riding affect sperm?
Let those testicles breathe. The evidence on bike riding is mixed, but anything that could possibly affect the testicles is best paused, at least until conception occurs.
Should I get a semen analysis when trying to conceive?
Yes. Up to half of all fertility issues are attributed to the male, and a semen analysis at the start of your journey can change your fertility plan. Choose a certified lab that gives you quantitative results: an actual sperm count and a percentage of normal morphology and motility.
Where Can You Find Fertility Support in Wilmington and Leland, NC?
I'm Casey Hartell, a Doctor of Nursing Practice, Certified Nurse Midwife, and Women's Health Nurse Practitioner at Wild Moon Midwifery in Leland, NC. I work with women and couples across Wilmington, Leland, Hampstead, Southport, Wrightsville Beach, Carolina Beach, and Brunswick County on hormone health, cycle tracking, and preparing the body for pregnancy. My approach is holistic and evidence-based, and it starts where this article does: with your everyday health.
The Bottom Line
Trying to conceive is a team effort. Up to half of fertility challenges are male related, and the sperm you produce almost four months from now is shaped by your health today. Eat a rainbow, move your body, manage your stress, sleep, put down the phone, keep things cool, and skip the tobacco, alcohol, and THC. Do it alongside your partner, and consider a semen analysis early so you both know where you stand.
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