Dear Men, your sperm counts are plummeting
Male fertility is often overlooked in conversations about conception, yet research shows that sperm health is declining worldwide. In fact, sperm counts have dropped by more than half in the past 50 years. The good news is that many of the factors that affect sperm quality are within your control. Small, consistent changes can have a significant impact on sperm count, motility, and overall reproductive health.
Here are some of the biggest everyday influences on male fertility, and the science behind them.
Pesticides and sperm
Men with higher exposure to pesticides such as chlorpyrifos have been found to have up to 49 % lower sperm concentrations. Studies link high-pesticide-residue fruits and vegetables with lower total sperm count, ejaculate volume, and fewer normally shaped sperm. Choosing organic produce when possible, especially for the Dirty Dozen list, can help reduce exposure.
Smoking
Smokers, on average, have 23 % less sperm than non-smokers. Smoking also reduces motility, meaning sperm are less able to swim effectively. The toxins in cigarettes create oxidative stress, which damages sperm DNA and reduces the chance of successful fertilisation.
Tight underwear
Men who wear tight briefs tend to have significantly lower sperm counts than those who wear boxers. One large study found a 25 % higher sperm concentration in men who wore boxers. Tight underwear can raise the temperature in the scrotal area, which can interfere with sperm production.
Marijuana
Regular cannabis use is linked to 28 % lower sperm concentration and reduced motility. THC, the psychoactive compound in marijuana, may disrupt the endocannabinoid system, which plays a role in sperm development and function.
Sugary drinks
Just one soda a day has been associated with a 33 % lower sperm count. Excess sugar can lead to insulin resistance and increased oxidative stress, both of which can impair sperm production.
Anabolic steroids
Testosterone injections and anabolic steroids can completely shut down sperm production, sometimes permanently. While these substances may increase muscle mass, they disrupt the hormonal signals from the brain to the testes that are needed for sperm production.
Light exposure during sleep
Men who sleep in even low levels of artificial light have been shown to produce less testosterone — around 20 % less — compared to those who sleep in total darkness. Light suppresses melatonin, which indirectly influences testosterone levels and reproductive hormones.
Sleep duration
Men who sleep less than six hours per night have around 31 % lower sperm counts than those who sleep eight hours or more. Poor sleep also raises cortisol, which can interfere with reproductive hormones. Interestingly, oversleeping has the same consequences. It appears sleeping 7-8hrs is best for fertility.
Practical steps to improve sperm health
Research shows that improving sleep, managing stress, switching to looser underwear, avoiding excessive heat, reducing toxin exposure, and improving diet can significantly improve sperm health. Staying well hydrated, avoiding smoking and recreational drugs, and limiting sugar all contribute to better sperm count and quality.
Nutrients and supplements such as zinc, selenium, omega-3 fatty acids, coenzyme Q10, vitamins C and E, and L-carnitine can further support sperm production and motility by reducing oxidative stress and supporting cellular energy production.
Small changes in daily habits can lead to measurable improvements in sperm health. These changes not only improve the chances of conception but also contribute to the health of future children.
Personalised support for better fertility outcomes
Every man’s fertility picture is different, and the right nutrition, lifestyle adjustments, and supplement plan can make a significant difference. If you’re looking to improve sperm count, motility, or overall reproductive health, a targeted approach is best. As a fertility naturopath, I can help identify your key areas for improvement and match you with the nutrients and strategies that work best for your body.
Book a consultation to start your tailored male fertility plan, small changes now could make all the difference for your future family.
Love,
Liz xx
