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5 Steps To Improve Your Fertility Naturally



Learn the 5 different areas to focus on for optimal fertility health Learn how to support hormonal health with herbs and essential oils Tips on transitioning to a whole food fertility diet. Self-care therapies to support your reproductive health



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Natural Fertility tips, information, herbs, supplements and more
Dalene Barton - Certified Herbalist, Birth Doula July 22, 2021
Reviewed by Christine Traxler, MD
We all know that sperm are necessary for creating another human being, but sometimes they don’t get enough credit for their role. Maybe it is because the woman is the one who is responsible for carrying a new child within her body for the first months of its life. The reality is though, half of the genetic code of a child is carried within a man’s sperm . There are many interesting facts about sperm that can help a person recognize how important they are to creating a healthy child. Take some time to appreciate the role they play in creating life.
Several studies reveal that a man’s sperm responds and is impacted by what he eats. What a man eats daily plays a very important role in the health of their sperm.
DHA found in Omega-3 essential fatty acid, found in foods like Alaskan wild salmon and cod liver oil, has been shown to play a critical role in proper formation of sperm. A study published in The Journal of Biology and Reproduction , 2011, found that DHA can improve sperm morphology. A round-headed sperm can become a healthy, cone shaped head, full of important egg-opening enzymes once again, when DHA levels are increased. DHA also plays a role in sperm motility. An increase in DHA levels has shown to play a role in the fluidity for sperm tail bending and flexing required for forward movement of sperm.
Another study showed that men who consumed 3 or more cups of coffee per day had reduced sperm concentration and total sperm count, as well as lower sperm quality.
Vitamin C has been shown to improve sperm quality and protect sperm from DNA damage; helping to reduce and chromosomal problems that could lead to miscarriages. Vitamin C also appears to keep sperm from clumping together, making them more motile.
Another study, published by Fertility and Sterility , 11/10/2011, showed that men who ate more whole grain cereals (wheat, barley, oats) had higher sperm concentration and motility. The same study showed that consumption of fresh fruit gave sperm a boost in speed and agility.
Infrequent ejaculation or sexual abstinence can lead to oxidative stress due to reduction in semen turn-over. This means that the sperm stay in the gonads longer and therefore are exposed to reactive oxygen species, leukocytes or other toxic substances which can damage them. One study showed that men who ejaculated 4 or more times per month, had better sperm morphology.
In 2012, Fertility and Sterility published findings of a study on the impact of wireless devices such as laptop computers and mobile phones. Researchers wanted to find out if laptop computers Wi-Fi connection played a role in decreasing sperm health alone. In the past it was believed that the heat alone from a laptop computer may cause adverse effects to sperm health, but this new study shows that laptop computers connected to the internet through Wi-Fi damaged sperm through a non-thermal effect.
Scientists have suggested this may be due to radiofrequency electromagnetic waves (RF-EMW) as free-radicals. Free-radicals cause oxidative damage to our cells, including sperm and female eggs. Free-radical damage may cause sperm immotility, cell death and lower the integrity of the DNA. It appears men should avoid holding laptops directly on their laps, and keep cell phones away from pants’ pockets.
Considering the size of sperm, they have a great journey to meet up with the female egg in the fallopian tube. One can imagine the incredible energy that must be used for this journey. That is only half the battle for a sperm to create life though. Once to the egg, also known as the ova, they work to penetrate it. Whipping their tails frantically seems like it would be very tiring, but that is where progesterone comes in. Sperm get a boost of energy from a burst of female progesterone, which encourages sperm to whip their tails more passionately. This helps a sperm to penetrate the egg.
Why does the sperm respond to the burst of progesterone? Well, in 2011 researchers discovered that a protein called catsper within sperm cells receives the signal from the release of progesterone. A perfect example of “working together.”
Sperm can melt the surface of the female egg. They do this by releasing enzymes from a portion of the head known as the acrosome, to dissolve the outer membrane of the egg. This helps the sperm to burrow through the egg wall. The sperm plasma then fuses with the plasma membrane of the egg. At this time,the sperm head disconnects from the tail and conception of a new life occurs.
Sperm look very different than any other cell in a man’s body. It is true they are shaped that way to help them get where they need to go, but they are also shaped that way because they only carry half as much DNA as other cells in the male body. Because of this the immune system sees them as a foreign invader. Specialized cells in the testicles protect sperm cells, creating a barrier from immune system cells which would otherwise attack and harm them. It is common for this barrier to be broken and sperm to be damaged in as many as 70% of all vasectomy patients.
According to a study published in Biology of Reproduction (1984), sperm can live for up to 5 days inside of a woman, under the right conditions. More commonly though, sperm live about 2 days, so be realistic in your timing if you are trying to conceive!
The testicles are about 7 degrees fahrenheit cooler than the rest of the body. Healthier sperm need to stay cooler than the rest of the body. The testicles work much like a refrigerator, creating a heat exchange from incoming and outgoing blood vessels.
There are some men in the world who heat their testicles above 108 degrees Fahrenheit in order to make themselves sterile. Yes, this is actually a male contraception method, though it sounds awful.
Men who smoke cigarettes, drink alcohol, consume caffeine and/or are obese have lowered fertility due to a negative impact on sperm health according an influential 2012 Austrian study published in Reproductive Biology and Endocrinology analyzed the sperm of 1683 patients undergoing assisted reproductive technologies (ART).
Men who used nicotine regularly were shown to have poor sperm morphology and motility. Studies found little difference in how much nicotine was used daily, just that any use at all had an increased chance of a negative impact.
Men who drink alcohol regularly also have lower sperm motility and concentration.
Men with a BMI of 25 or greater were shown to have significantly more immotile sperm than men with a BMI less than 25. Obese men also have slower sperm and lower concentration of sperm than non-obese men.
Studies show a range of 42 to 76 days from the time of sperm production, through maturation, to ejaculation. The good news about sperm is that they are constantly being produced, unlike female eggs. This renewal system allows men a great chance to improve sperm health and count over a few months’ time. While some sperm are ready-to-go, others are just in the beginning stages of formation. On top of that, this renewal system lasts for a lifetime in most men. As a man ages, their sperm health and count may decline, but it never stops. This is why men can father children at a much older age than a woman can.
Practicing natural health and herbalism for over 18 years, Dalene received her training and herbal certification under the guidance of Lynn Albers at Yarmony Mt. Herbal College in Colorado in 2000. She went on to become a Certified Birth Doula at Birthingway College of Midwifery in Portland, Oregon in 2007. As a Birth Doula, Dalene has helped to bring many new lives in to this world. Dalene has written 280+ fertility articles and with her vast array of herbal and holistic healing knowledge has helped 1000's of women on their journey to Motherhood.
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Christina is a New York City-based writer and commerce editor. She has worked at various publications including InStyle, Shape, Verywell Health, and Health. She also has a RYT-200 certification.


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The male body holds many mysteries. Why are guys always scratching their balls? What exactly is a foreskin supposed to do? Why do flaccid penises look so ridiculous?


But the most pressing questions we have concern semen—also known as ejaculate, spunk, and by a host of less printable nicknames. Sure we know it contains sperm, but what else is in there? Why does it look and smell different sometimes, and is it just a myth that it's great for your skin? To answer these and other questions, we talked to a men's health specialist, who shared some seriously fascinating facts.


Semen and sperm are not the same thing. Sperm are tadpole-shaped, microscopic cells that are part of semen. Their job is to fertilize an egg inside your body, and to get there, they're carried along by fluid that's produced by different male sex organs.


“The prostate fluid contains chemicals that make semen more liquid-y so the sperm can swim more freely,” Michael Reitano, MD, physician in residence for the men’s health service Roman , tells Health . “The seminal vesicles [two tubes in the pelvis] provide fructose, a sugar that gives spermatozoa the energy it needs to swim all the way to the female egg.” All together, these components make up semen.


Dr. Reitano says that sperm contains vitamin C, B12, ascorbic acid, calcium, citric acid, fructose, lactic acid, magnesium, zinc, potassium, sodium, fat, and hundreds of different proteins. But don’t quit your daily vitamin just yet. “The quantity of actual nutritional components is tiny,” he says, and most of it is simply water. What about the calorie count? "If the actual nutritional elements are added—meaning all the fats, proteins, and carbohydrates—then a ¾ teaspoonful of semen may provide little more than a few calories of nutrition.”


The average amount of semen released during ejaculation averages between two and five ml, the equivalent of about one teaspoon. But this stuff pack a punch—there are nearly 15 million to 200 million sperm in an average milliliter of semen.


True, men can produce sperm throughout their entire lives. But it isn’t always viable. Dr. Reitano says that according to one study, sperm produced by men over age 52 were more likely to be abnormal than the sperm of younger men. Young guys also produce more sperm per ejaculation. “Semen production is highest in men in their 20s or so, but can decrease slowly starting at any point from that age onward,” he says.


Precum, or the pre-ejaculate fluid that comes out of a man's penis when he's turned on, contains barely any viable sperm. “Most of the evidence leans toward pre-ejaculate containing no sperm, or only very tiny amounts of sperm,” Dr. Reitano says. “What sperm is found [in precum] tends to be poorly formed and immobile. Men are considered infertile if they have too little sperm, so the tiny amounts that may be found in pre-ejaculate are extremely unlikely to result in pregnancy.” (Good to know, but it's probably wise to make sure the stuff doesn't get inside you if you really don't want to get pregnant.)


So what's the point of precum? It's nature's lube, in part. "Pre-ejaculate is a slightly basic secretion released from glands called Cowper glands," Dr. Reitano says. "The clear secretion protects sperm from the acid environment of the urethra and the vagina, as well as lubrication to some degree."


Stinky semen could be indicative of a larger issue. “Foul-smelling semen can be a sign of an infection, possibly a sexually transmitted infection. STIs may also be at work if the semen takes on a yellow or green color,” says Dr. Reitano. “On occasion, a broken blood vessel in the urethra or prostate can make semen appear brown or reddish.”


What is semen supposed to smell like? "Semen can typically have a slight ammonia or bleach-like odor," he adds. "Anecdotally, semen can have a slight change in odor or taste with changes in food, meaning eating asparagus may result in a similar change in the odor of semen as noted with urine."


Sperm can live up to five days inside a woman's reproductive tract, just waiting for that egg to appear so they can fertilize it and do what nature intends them to do. But outside of the body, semen can’t survive very long. “If ejaculation occurs in a hot tub with chemicals, the sperm can live no more than a few seconds. If it is deposited into a bath of warm water that is approximately 98 degrees, [they] may live for a few minutes,” Dr. Reitano says. “If it is deposited into the air and onto a hard surface, it will live until the semen is dry. The sperm dies when that occurs.”


For whatever reason, semen seems to be the latest trend in skincare. But Dr. Reitano says that while it's likely safe, it's probably not going to benefit your skin in any way. "Semen doesn’t have any inherent components that are bad by nature," says Dr. Reitano. Stick to acne products to clear up those breakouts instead.


Remember the woman who went into anaphylactic shock after her partner ejaculated in her mouth? Yeah, so do we. Unfortunately, semen allergies are possible. Says Dr. Reitano: "


This is a rare condition but it exists. The allergic reaction is usually localized and causes redness or swelling at the point of contact—usually the vagina." To be precise, it's the proteins in semen that trigger the allergic reaction.


"Another way a partner can be allergic to their partner's semen is if she has an allergy to a particular food or antibiotic, as examples, and the male partner has eaten the food or is taking the antibiotic to which she is allergic," adds Dr. Reitano. "The allergen accumulates in the male's semen, and when it is placed in the vagina, the allergen is absorbed into the bloodstream. The female partner may develop widespread hives or worse." Yikes!


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Anawalt BD, et al. Causes of male infertility. https://www.uptodate.com/contents/search. Accessed Jan. 27, 2022.
Reproductive infertility. Endocrine Society. https://www.endocrine.org/patient-engagement/endocrine-library/infertility. Accessed Jan. 27, 2022.
Hornstein MD, et al. Optimizing natural fertility in couples planning pregnancy. https://www.uptodate.com/contents/search. Accessed Jan. 27, 2022.
McAninch JW, et al. Male infertility. In: Smith and Tanagho's General Urology. 19th ed. McGraw Hill; 2020. https:// accessmedicine.mhmedical.com. Accessed Jan. 27, 2022.
Men's reproductive health in the workplace. Centers for Disease Control and Prevention. https://www.cdc.gov/niosh/topics/repro/mensWorkplace.html. Accessed Jan. 27, 2022.
Fainberg J, et al. Recent advances in understanding and managing male fertility. F1000Research. 2019; doi: 10.12688/f1000research.17076.1.


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Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.
Healthy sperm aren't always a given. Understand how lifestyle factors can affect your sperm and what you can do to improve your fertility.
People planning a pregnancy might wonder about the health of their sperm. Know what can affect male fertility — then consider steps to help the sperm achieve the goal.
The male reproductive system makes, stores and moves sperm. Testicles produce sperm. Fluid from the seminal vesicles and prostate gland combine with sperm to make semen. The penis ejaculates semen during sexual intercourse.
Sperm health depends on various factors, including quantity, movement and structure:
Various medical issues can contribute to male fertility problems, including:
Age also can play a role. The ability of sperm to move and the number of typical sperm tend to decrease with age, affecting fertility, especially after age 50.
Simple steps to increase the chances of producing healthy sperm include:
Sperm can be especially vulnerable to environmental factors, such as exposure to excessive heat or toxic chemicals. To protect fertility:
Chemotherapy and radiation therapy for cancer can impair sperm production and cause infertility that might be permanent. Ask a health care provider about the possibility of retrieving and storing sperm before treatment.
Adopting healthy lifestyle practices to promote fertility — and avoiding things that can damage it — can improve the chances of conceiving. If you and your partner haven't gotten pregnant after a year of unprotected sex, however, you might consider being evaluated for infertility. A fertility specialist might be able to identify the cause of the problem and provide treatments that place you and your partner on the road to parenthood.
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