Male Fertility Lifestyle Checker
Male fertility checker: a private list of habits and health factors linked to sperm health, like smoking, alcohol, heat and weight, with next steps.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
What can affect sperm health
Problems with sperm, such as a low count, poor movement or an unusual shape, play a part in many couples’ difficulty conceiving. The WHO and the NHS name several lifestyle and health factors that can affect semen quality. Many of them can be changed, and because new sperm take around three months to develop, the benefit of a change shows up a few months later.
| Factor | What helps |
|---|---|
| Smoking | Stopping. Smoking, including passive smoking, can reduce semen quality. |
| Alcohol | Keeping within 14 units a week, or not drinking while you are trying for a baby. |
| Weight | Moving towards a healthy weight. A BMI of 30 or more reduces fertility. |
| Heat | Keeping the testicles cool: loose underwear, no laptop on your lap, fewer hot baths and saunas. |
| Anabolic steroids and testosterone | Stopping, with a doctor’s help. They can switch off the body’s own sperm production. |
| Recreational drugs | Stopping. Cannabis and cocaine can affect semen quality. |
| Medicines | Asking your doctor. Some, such as sulfasalazine and chemotherapy, can affect sperm; never stop a prescribed medicine on your own. |
| Stress, sleep and activity | Regular exercise, 7–9 hours of sleep and stress management are good for overall health, and the NHS notes that stress may affect sperm production. |
Only a semen analysis can assess fertility
This checklist cannot tell you whether you are fertile, and a man with none of these factors can still have a sperm problem. A semen analysis is a simple lab test of a sample. The WHO laboratory manual (6th edition, 2021) lists these lower reference limits:
| Measure | WHO 2021 lower reference limit |
|---|---|
| Semen volume | 1.4 mL |
| Sperm concentration | 16 million per mL |
| Total sperm number | 39 million per ejaculate |
| Total motility (moving sperm) | 42% |
| Progressive motility | 30% |
| Normal forms (shape) | 4% |
A result below these limits does not mean you cannot father a child, and a result above them does not guarantee it. A doctor will interpret the test, often repeating it, alongside a check-up.
When to see a doctor
- If you have not conceived after a year of regular unprotected sex.
- Sooner if your partner is 36 or older, or if you already know of a possible problem, such as past testicular surgery, cancer treatment, an undescended testicle or a swelling in the scrotum.
- Straight away for a new lump in a testicle, or sudden severe pain in the scrotum, which needs emergency care.
Planning a pregnancy together? The ovulation calculator shows the fertile days, and the fertility diet plan suits you both. More tools for men: Men’s Health hub.
Common questions
Can lifestyle changes improve sperm?
For many men, yes. Stopping smoking, drinking less, reaching a healthy weight and stopping anabolic steroids can improve semen quality. Sperm take about three months to develop, so give any change at least that long.
Do a laptop or tight underwear really matter?
The testicles work best slightly cooler than the rest of the body, and the NHS notes a link between a hotter scrotum and lower semen quality. Loose underwear and keeping a laptop off your lap are easy changes to make.
What is a varicocele?
A varicocele is a group of swollen veins in the scrotum, usually on the left side. It can feel like a soft lump above the testicle or cause a dragging ache. It is common and often harmless, but it can be linked with lower sperm quality, so it is worth showing to a doctor.
Will testosterone or a “booster” help my fertility?
No. Testosterone and anabolic steroids switch off the body’s own sperm production and can lower the sperm count a lot. Talk to a doctor before taking any hormone if you are trying for a baby.
References: WHO: Infertility fact sheet · NHS: Infertility causes · NHS: Infertility · WHO laboratory manual for the examination of human semen, 6th ed. (2021)
Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.
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