10 Ways to Maintain Healthy Sperm

By Jamin Brahmbhatt, MD, Urologist and Male Infertility Specialist at Orlando Health South Lake Hospital

For couples wanting to conceive, reproductive health is important for both mom and dad. The ideal sperm are more likely to be found in men who have healthy lifestyles, so here are 10 ways men can do their part:

  1. Maintain a healthy weight. Excess fat can cause hormonal imbalance, which may affect sperm health.


  2. Eat right. Fresh, whole foods, especially fruits and vegetables, have antioxidants and vitamins that help with fertility.


  3. Don’t skip the workout. Exercise is great for healthy sperm production. We recommend moderate physical activity for at least 150 minutes a week.


  4. Remember vitamins. Some vitamins — specifically D, C, E and CoQ10 — are important for healthy sperm.


  5. Get out of the hot tub. Sperm live and function best at a narrow temperature range (usually 2-3 degrees less than core body temperature). Too much heat can cause fertility problems.


  6. Watch out for that laptop. Heat generated by a laptop sitting on your lap can have the same effect as a hot tub. Better to have it on a desk or table.


  7. Curb the caffeine. Research found that sperm count was reduced slightly in men who consumed too much caffeine. It’s best to stay under 300 milligrams a day (about 18 ounces of regular coffee).


  8. Limit alcohol. Excessive alcohol has been shown to reduce sperm production. Limit consumption to 1-2 drinks a day at most.


  9. Don’t smoke (or chew). Tobacco reduces sperm count and motility.


  10. Stay away from testosterone. Testosterone replacement therapy may stop natural production. There are natural and medical ways to boost testosterone without affecting fertility.

For more expert advice about men’s health, visit

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