Men’s Fertility: Sperm Quality, Hormones and Lifestyle

There’s a lot of focus on women’s fertility. Eggs, age, cycles. Naturally, it takes up a lot of space. But in almost half of all situations where pregnancy takes longer than expected, male fertility also plays a role. It’s simply not something we talk about as openly.

That’s what we’ll do here. Calmly, clearly and without blame. Sperm quality, hormones and lifestyle are closely connected – and the good news is that small changes often make a bigger difference than you think.

What Affects Sperm Quality?

Sperm quality isn’t just about the number of sperm cells, but also their motility, shape and maturity. It’s a dynamic process, and sperm cells are continuously produced over approximately 72–90 days.

This means that a man’s lifestyle during that exact period can matter. Selenium contributes to normal sperm formation, and zinc contributes to normal fertility and reproduction, as well as maintaining normal testosterone levels in the blood. These functions are part of the foundation of a healthy sperm environment.

Stress, Sleep and Hormones

Stress affects more than the mind – it also affects testosterone and other hormones. When the body is under long-term pressure, hormones can fall out of balance, which can influence sperm production.

Sleep is one of the most underestimated factors. Regular sleep supports hormonal rhythm and energy levels. Many couples notice that their understanding of fertility becomes clearer when they start learning more about fertility timing and how the male hormonal cycle also plays a role.

The Role of Diet in Men’s Fertility

Diet affects sperm quality more than most people realise. It’s not about strict rules, but about nutrients that support hormonal balance and protect cells.

Vitamin C, vitamin E, riboflavin, selenium and zinc contribute to protecting cells from oxidative stress. This matters because sperm cells are especially sensitive to oxidative stress – particularly their DNA and membranes.

Men who want to support fertility naturally may benefit from a colourful, varied diet. For instance, a nutrient-rich smoothie can be an easy way to get antioxidants in from the morning, while a fresh salad can make lunch feel lighter and more energising.

Alcohol and Caffeine – Where’s the Line?

High alcohol intake can interfere with testosterone production and therefore impact sperm quality. A single glass now and then is usually not an issue, but large amounts over time can lower the body’s ability to produce mature sperm cells.

Caffeine is less dramatic, but very large amounts can affect sleep – and sleep then affects hormones. This is often where men discover that small changes in daily pace can create a sense of better balance.

Exercise: Both Too Much and Too Little

Regular exercise can support hormonal balance and improve blood circulation to the testicles. But extremely intense and long-lasting training can have the opposite effect, especially if the body is also low on energy.

Moderate intensity is the ideal starting point for most. It gives a natural boost without putting pressure on the system. If you or your partner are working on stress reduction, it may feel good to supplement daily life with gentle movement like yoga practices that ease physical tension.

Heat and Sperm Quality

The testicles function best at a slightly lower temperature than the rest of the body. That’s why they sit outside the body in the scrotum. Long hot baths, saunas or heated car seats can temporarily lower sperm quality.

This doesn’t mean men should avoid heat entirely – just be mindful during periods where fertility is a priority.

Weight and Hormonal Balance

Both underweight and overweight can affect testosterone and therefore sperm production. It’s not about being “perfect”, but about creating stability in the body. In reality, it’s often the small steps that matter most.

A nourishing – not restrictive – diet can be a strong support. Many find it becomes easier when the plate includes more colour, for example through meals inspired by sustainable and varied dietary principles.

Testosterone – The Overlooked Factor

Testosterone is essential for sperm production, but many men know little about their own levels or the factors that influence them. Stress, alcohol, sleep and weight all play a role – and so does zinc, which contributes to maintaining normal testosterone levels in the blood.

If testosterone is low, energy can drop, libido may fade, and sperm quality can shift. It’s not a failure. It’s biology responding to life.

Mental Load – The Hidden Factor

Many men carry fertility worries alone. They’re told that “everything will work out”, but that doesn’t necessarily ease the pressure. If you’re two in this, it’s important that both feel safe and heard.

Some couples find support in exploring the psychology of intimacy, because it reminds them that fertility isn’t just about numbers – but about relationships, desire and closeness.

When Should a Man Have His Sperm Quality Checked?

If pregnancy hasn’t happened after a year (or after six months if the woman is 35+), a semen analysis can offer clarity. It’s a simple test that often brings peace of mind – even if the result shows small variations.

If you’re working on fertility preparation over time, it can be helpful to understand the key signs of maturation and quality. Many gain better insight when they also learn more about the body’s biological developmental processes across sexes.

What Can a Man Do in 90 Days?

Sperm cells are constantly produced. And for that reason, a 90-day period can be a great window to support the body’s work. It doesn’t have to be big or dramatic. Here are examples of small steps many men benefit from:

• Stable meals with a focus on antioxidants.
• Exercise at moderate intensity.
• Fewer periods with high alcohol intake.
• More sleep and less caffeine late in the day.
• Stress-reducing routines like breathing exercises or calm evenings.

It’s the sum that matters – not perfection.

The Essence of Men’s Fertility

• Sperm quality is influenced by diet, sleep, stress, weight and hormones.
• Selenium contributes to normal sperm formation, and zinc contributes to normal fertility and reproduction.
• Antioxidants protect sperm cells from oxidative stress.
• Testosterone is central and affected by lifestyle.
• Small changes over 90 days can be enough to strengthen the whole system.

Are you ready to take the next step toward a healthier lifestyle and better hormonal balance? At La Roar Life Science, we understand that your wellbeing is a journey through different phases of life. Our FertilityCare® with zinc supporting normal fertility and folate supporting tissue growth in pregnant women, FertilityMan® with selenium supporting normal sperm formation and zinc supporting normal fertility and reproduction, PregnancyCare® with folate supporting tissue growth in pregnant women, MaternityCare® with fenugreek supporting the post-birth healing process and increasing milk production, as well as HormonalCare® with vitamin B6 contributing to the regulation of hormonal activity. See all our products and begin your journey toward a healthier and more harmonious lifestyle today.

Our team is ready to help you with personal guidance on nutrition, lifestyle and fertility preparation.
Book a personal and free 15-minute 1:1 consultation here: Link, where we focus on your individual needs and questions.