When we talk about fertility, the focus is often (read: almost always) on women’s bodies. Hormones, cycles, egg quality, ovulation kits, the list goes on. But here’s something important: male fertility matters just as much. In fact, male factor infertility contributes to around 50% of all infertility cases. So if you’re hoping to become a parent one day (now, soon, or someday) here’s what you need to know.
Fertility is a two-player game
Let’s bust a myth right away: fertility isn’t just a “her” thing. It takes both sperm and egg to create a pregnancy, and the quality of both can impact your chances of conceiving.
Sperm health isn’t just about quantity, it's about quality too. That includes:
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Sperm count (how many)
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Motility (how well they swim)
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Morphology (how they’re shaped)
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DNA integrity (how healthy they are on a cellular level)
What affects male fertility?
Just like eggs, sperm are sensitive to lifestyle and environment. Here are a few factors that can influence sperm health:
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Age – Yes, sperm quality declines with age too (usually after age 40).
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Smoking, alcohol, and drug use – These can lower sperm count and quality.
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Heat exposure – Hot tubs, saunas, and tight underwear can impact sperm production.
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Stress and sleep – Chronic stress and poor sleep mess with hormone balance.
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Nutrition and exercise – A balanced diet and regular movement support overall hormonal health.
You don’t have to be perfect, just informed.
Fertility testing isn’t just for women
If you're actively trying or just want to get ahead of your reproductive health, consider getting a semen analysis. It’s a simple test that gives you insight into your sperm’s count, motility, and morphology.
An easy first step is using our at-home Male Fertility Test. Within minutes, you'll know if you have below normal sperm concentration, which is a leading indicator of male infertility.
What you can do now
If fatherhood is in your future, here are a few small steps that can support your fertility:
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Take a prenatal (yes, men too!). Look for one that's third party tested with nutrients like CoQ10, zinc and folate.
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Limit alcohol and quit smoking.
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Stay active, but not extreme. Excessive training (especially with steroids) can reduce fertility. Prioritize a balance of heavy resistance training, walking and cardio.
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Cool it on the heat. Literally. Keep laptops off laps and avoid prolonged exposure to high heat.
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Get a check-up. It never hurts to rule out medical factors like varicoceles, hormonal imbalances, or underlying conditions.
Fatherhood starts before the baby
Fertility health is part of your overall health. By tuning into your body and making small changes now, you’re laying a foundation for future fatherhood, whenever that may be.