When conversations around fertility arise, much of the focus tends to be on the women who carry the pregnancies. While egg quality and ovulation are crucial pieces of the puzzle, fertility is a shared responsibility—and male factor infertility is just as real and important to address. Sperm-factor issues contribute to around 40–50% of infertility cases in couples trying to conceive, and so these issues should never be minimized nor undertreated.

Whether you are planning for pregnancy with your partner or just want to better understand your reproductive health, let’s unpack the often-overlooked issues that affect sperm and how someone who is going through sperm-related fertility challenges can get help.

Male Factor Infertility Is Not Uncommon, nor Shameful

Male-factor or sperm-factor infertility typically relates to issues with sperm count, motility (movement), morphology (shape), or the sperm’s ability to reach and fertilize an egg. Your health-care practitioner can also investigate whether there’s a medical cause, like varicoceles (enlarged veins in the scrotum), hormonal dysregulation, or past infections. Other times, sperm issues may be affected by something that’s less obvious, medically speaking.

And while the words “low sperm count” or “poor motility” might sound alarming, they are more common than most people realize, and the good news is, in many cases, they are treatable.

Lifestyle and Environment Can Affect Sperm

There is truth to the statements often made by health-care practitioners that “sperm cells are sensitive.” Sperm health is heavily influenced by lifestyle habits and environmental exposures. Unlike egg reserves, which, as far as we know, are fixed from birth, sperm cells are generated continuously, with a full cycle of sperm production taking about 64–72 days. That means what you do today can impact fertility in just a few months.

Here are five of the most important factors that can affect sperm quality.

Smoking and Alcohol

Tobacco use has been linked to decreased sperm concentration and motility, as well as increased DNA damage in sperm cells. Similarly, heavy or frequent alcohol consumption can lower testosterone levels and reduce sperm production.

Chronic Stress

Long-term stress can disrupt hormone levels, particularly testosterone and luteinizing hormone (LH). Both are vital for healthy sperm development. Stress can also reduce libido and impact overall reproductive performance. Stress may influence overall metabolism, which may also have indirect impacts on reproductive processes.

Heat Exposure

Sperm thrives at temperatures slightly below body temperature, which is between 36.5 °C and 37.5 °C. Frequent exposure to heat—for example hot tubs, saunas, or placing laptops directly in your lap—can impair sperm production. Wearing tight underwear or pants may also raise scrotal temperature enough to make a difference in sperm quality over time.

Plastics, EDCs, and Xenoestrogens

Certain chemicals found in plastics, like bisphenol A (BPA) and phthalates, are considered endocrine-disrupting chemicals (EDC), or more specifically, are xenoestrogens—substances that mimic estrogen in the body. These can alter endocrine function and have been associated with reduced sperm quality and testicular dysfunction. You may want to consider switching to glass or stainless steel for your frequently used containers and avoiding microwaving plastic to reduce your exposure to EDCs in general.

Diet and Exercise

A diet high in processed foods, refined sugars, and trans fats can negatively affect sperm quality, while a diet rich in whole foods, antioxidants, and healthy fats seem to have beneficial actions on improving sperm markers. Regular moderate exercise helps maintain healthy testosterone levels, but overtraining, especially without adequate recovery, can potentially do the opposite.

Nutrients That Can Support Male Fertility

Just like there are prenatal supplements for ovulating women, there are specific nutrients and nutraceuticals that support sperm quality, count, and motility. It is important to consult with your health-care practitioner before implementing any new supplement protocol, to ensure that the following four recommendations are appropriate for your unique health experiences.

Coenzyme Q10 (CoQ10)

This antioxidant plays a critical role in energy production and protects sperm from oxidative damage. Supplementing with CoQ10 has been shown to improve sperm motility and concentration.

Zinc

Zinc is vital for testosterone production and is found in high concentrations in the male reproductive system. Deficiency in zinc levels has been linked to low sperm count and poor motility. Foods rich in zinc include oysters, beef, pumpkin seeds, and legumes.

Acetyl-l‑Carnitine (ALC)

This amino acid is important for sperm metabolism and motility. Studies have found that ALC supplementation can enhance the movement of sperm, especially in men with low motility (asthenozoospermia).

Ashwagandha

This adaptogenic herb has been used in traditional medicine for centuries to support vitality and stress resilience. Modern research shows that ashwagandha may help improve testosterone levels, sperm count, and motility, especially in men under chronic stress.

It Is Never Too Early nor Too Late to Seek Help

If you have been trying to conceive for several months without success, it is a good idea for you and your partner to get evaluated—yes, both of you. A semen analysis is a simple, noninvasive test that can provide insight into sperm count, movement, size, and shape.

Men who experience symptoms like low libido, erectile dysfunction, or have a history of testicular injury or infection should also consider getting a fertility evaluation earlier. Addressing potential issues sooner rather than later can make a big difference in family-building options down the line.

Fertility Is a Team Effort

Reproductive health is not just a one-sided issue—it is a shared journey. Whether you are just beginning your fertility journey or exploring ways to optimize sperm health, know that small, intentional changes in lifestyle and nutrition can make a meaningful impact. Supporting male fertility is not about perfection. It is about awareness, proactive choices, and, sometimes, a little supplementation. By taking care of your body and mind today, you are investing in your family’s future tomorrow.

Further Reading

• Leslie, S.W., T.L. Soon‑Sutton, and M.A.B. Khan. “Male infertility.” StatPearls [Internet], 2024‑02‑25, https://www.ncbi.nlm.nih.gov/books/NBK562258/.
• Yang, C.Z., S.I. Yaniger, V.C. Jordan, D.J. Klein, and G.D. Bittner. “Most plastic products release estrogenic chemicals: A potential health problem that can be solved.” Environmental Health Perspectives, Vol. 119, No. 7 (2011): 989–996.
• Lahimer, M., M.A. Diwan, D. Montjean, R. Cabry, V. Bach, M. Ajina, H. Ben Ali, M. Benkhalifa, and H. Khorsi‑Cauet. “Endocrine disrupting chemicals and male fertility: from physiological to molecular effects.” Frontiers in Public Health, Vol. 11 (2023): 1232646.
• Ben-Jonathan, N., and R. Steinmetz. “Xenoestrogens: The emerging story of Bisphenol A.” Trends in Endocrinology & Metabolism, Vol. 9, No. 3 (1998): 124–128.
• Agarwal, A., A. Mulgund, A. Hamada, and M.R. Chyatte. “A unique view on male infertility around the globe.” Reproductive Biology and Endocrinology, Vol. 13 (2015): 37.
• Sharma, R., A. Harlev, A. Agarwal, and S.C. Esteves. “Cigarette smoking and semen quality: A new meta-analysis examining the effect of the 2010 World Health Organization laboratory methods for the examination of human semen.” European Urology, Vol. 70, No. 4 (2016): 635–645.
• Jung, A., and H.C. Schuppe. “Influence of genital heat stress on semen quality.” Andrologia, Vol. 39 (2007): 203–215.
• Fallah, A., A. Mohammad‑Hasani, and A.H. Colagar. “Zinc is an essential element for male fertility: A review of Zn roles in men’s health, germination, sperm quality, and fertilization.” Journal of Reproduction & Infertility, Vol. 19, No. 2 (2018): 69–81.
• Lenzi, A., P. Sgrò, P. Salacone, D. Paoli, B. Gilio, F. Lombardo, M. Santulli, A. Agarwal, and L. Gandini. “A placebo-controlled double-blind randomized trial of the use of combined ʟ‑carnitine and ʟ‑acetyl-carnitine treatment in men with asthenozoospermia.” Fertility and Sterility, Vol. 81, No. 6 (2004): 1578–1584.
• Mahdi, A.A., K.K. Shukla, M.K. Ahmad, S. Rajender, S.N. Shankhwar, V. Singh, and D. Dalela. “Withania somnifera improves semen quality in stress-related male fertility.” Evidence-Based Complementary and Alternative Medicine, Vol. 2011 (2011): 576962.

Dr. Kim Abog, ND

Dr. Kim Abog is a registered naturopathic doctor and doula based in Toronto, Ontario. She has a special interest in fertility and reproductive health. She helps people by facilitating health-management plans with them, connecting them to evidence-informed integrative health solutions, and helping them thrive.

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