Male fertility is in crisis. Over the past 50 years, sperm counts have declined by more than 50%, leaving many men struggling with fertility issues. If you and your partner are trying to conceive, understanding what’s causing this decline and how to counteract it is crucial.
While age and genetics play a role, modern lifestyle factors such as poor diet, environmental toxins, and stress have had a significant impact. The good news? There are proven ways to improve sperm health naturally.
In this article, we’ll explore the causes behind the male fertility crisis and the best science-backed strategies to increase sperm count, improve motility, and boost overall reproductive health.
Why Are Sperm Counts Declining?
1. Environmental Toxins
Exposure to endocrine-disrupting chemicals (EDCs) found in plastics, pesticides, and household products can interfere with testosterone production and reduce sperm quality.
What Research Says:
A study published in Human Reproduction Update found a 52.4% decline in sperm concentration globally from 1973 to 2018.
Research in Environmental Health Perspectives linked higher phthalate exposure to lower sperm count and motility.
2. Diet and Nutritional Deficiencies
A Western diet high in processed foods, trans fats, and sugar has been linked to poorer sperm health, while diets rich in antioxidants, omega-3s, and key micronutrients support fertility.
What Research Says:
A 2020 study in The American Journal of Clinical Nutrition found that men with higher intake of processed foods had 25% lower sperm concentration. (Source)
Zinc, selenium, and folate have been shown to improve sperm quality. (Source)
3. Obesity and Hormonal Imbalances
Excess body fat can lead to increased estrogen levels and decreased testosterone, negatively impacting sperm production.
What Research Says:
A study in Andrology found that obese men were more likely to have lower sperm counts and reduced motility. (Source)
Losing just 5-10% of body weight has been shown to improve sperm parameters. (Source)
How to Improve Male Fertility Naturally
1. Optimise Your Diet for Sperm Health
A fertility-boosting diet should include:
Healthy fats (omega-3s from fatty fish, walnuts, flaxseeds)
Antioxidants (vitamin C, vitamin E, CoQ10)
Zinc and selenium (oysters, Brazil nuts, pumpkin seeds)
Folate-rich foods (leafy greens, lentils, avocados)
2. Take Science-Backed Supplements
Certain nutrients have been proven to enhance sperm health:
Coenzyme Q10 (CoQ10): Improves sperm motility and protects against oxidative damage. (Source)
Vitamin D: Supports testosterone levels and sperm quality. (Source)
L-Carnitine: Boosts energy production in sperm cells, enhancing motility. (Source)
3. Reduce Exposure to Toxins
Use glass or stainless steel instead of plastic for food storage.
Choose organic produce to minimise pesticide exposure.
Avoid processed foods and opt for natural, whole ingredients.
4. Manage Stress and Improve Sleep
Chronic stress increases cortisol levels, which can negatively impact testosterone and sperm production.
Aim for 7-9 hours of quality sleep per night.
Practice mindfulness, meditation, or yoga to manage stress.
5. Exercise, But Not Too Much
Regular physical activity boosts testosterone and sperm health, but excessive exercise (especially endurance training) can reduce fertility.
Recommended: Moderate strength training and cardiovascular exercise 3-5 times per week.
Conclusion
The male fertility crisis is a pressing issue, but with the right lifestyle changes and targeted supplementation, men can take control of their reproductive health.
At Nestiva, we offer personalised fertility supplement plans tailored to your unique needs. Sign up and discover the best nutrients to support your sperm health.