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Supplements may also be beneficial for increasing sperm count.

Staying active, minimizing stress, and making changes to your diet and lifestyle may help support male fertility. Certain supplements may also be beneficial for increasing sperm count.

 

Fertility refers to your ability to reproduce without medical assistance.

Male infertility is when a person assigned male at birth is unable to initiate a pregnancy with their partner after 1 yearTrusted Source of continuous sexual activity.

Sometimes male infertility is linked to sexual function, while other times, it could be linked to semen quality. Some examples may include:

decreased sperm count, motility, or quality

decreased libido, also known as sex drive

erectile dysfunction

low hormone levels, such as testosterone and prolactin

taking certain medications, such as steroids

While infertility is not always treatable, there are some things you can do to boost your chances of conceiving.

Here are 10 science-backed lifestyle factors, foods, nutrients, and supplements to help boost male fertility.

 

Exercise regularly

 

Research suggests that regular physical activity may help boostTrusted Source testosterone levels and improveTrusted Source semen quality.

That said, research on the best intensity levels and duration of physical activity for increased male fertility is mixed.

A 2017 research reviewTrusted Source found that high intensity exercise may have a greater impact on semen quality. However, a 2023 review of researchTrusted Source found that too much exercise may actually negatively affect male fertility.

If you’re not currently active and want to improve your fertility, speak with a healthcare professional. They could help develop a physical activity plan, such as an exercise regimen, that’s right for you.

 

Relax and minimize stress

 

It’s hard to get in the mood when you’re feeling stressed, but there might be more to it than not feeling up for sex.

A 2020 studyTrusted Source indicated that stress and burnout were associated with erectile dysfunction and reduced sexual satisfaction.

Stress has also been linkedTrusted Source with a reduction in sperm quality.

This may be due to cortisol, often referred to as the stress hormone. Prolonged stress raises cortisol levels, which may negativelyTrusted Source affect testosterone levels.

Some ways to help reduce stress levels may include: taking a walk, meditating, exercising, writing in a journal, speaking with a friend, family member, or healthcare professional.

 

Get enough vitamin D

 

Some research suggests a link between low vitamin D levels and low testosterone levels, which could affect male fertility.

However, the authors of a 2020 research reviewTrusted Source found that while vitamin D plays a role in testicular and prostate function, there are no clinically significant benefits of vitamin D supplementation for increasing testosterone levels.

Speak with a healthcare professional before taking vitamin D to increase your testosterone levels. They may suggest a better alternative for you.

 

Try Tribulus terrestris

 

Tribulus terrestris, also known as puncture vine, is a medicinal herb sometimes used to help enhance male fertility.

A 2016 test-tube studyTrusted Source involving 40 males showed that adding 40 and 50 μg/mL of Tribulus terrestris extract to sperm helped increase motility and fertility.

A 2017 studyTrusted Source involving men with infertility indicated that taking Tribulus terrestris for 12 weeks helped improve erectile function, but it had no effect on testosterone levels.

Despite these promising results, limited research exists on the effects of Tribulus terrestris supplementation on improving male infertility.

 

Take fenugreek

 

Fenugreek (Trigonella foenum-graecum) is a popular culinary and medicinal herb.

A 2020 research reviewTrusted Source showed that fenugreek supplementation helped significantly improve male testosterone levels.

A 2016 studyTrusted Source involving 120 males showed similar findings. It indicated that taking 600 mg of Testofen, a supplement made from fenugreek seed extract and minerals, daily for 3 months improved self-reported erectile function and frequency of sexual activity, as well as testosterone levels.

Keep in mind these studies examined fenugreek extracts. Whole fenugreek, which is used in cooking and herbal tea, is unlikely to be as effective.

 

Get enough zinc

 

Zinc is an essential mineral found in high amounts in animal foods, such as meat, fish, eggs, and shellfish.

Getting enough zinc is one of the cornerstones of male fertility.

Observational studies indicate that low zinc status or deficiency is associatedTrusted Source with low testosterone levels, poor sperm quality, and an increased risk of male infertility.

Also, some research shows that taking zinc supplements may help increaseTrusted Source testosterone levels and sperm count if you have low zinc levels.

 

Eat maca root

 

Maca root is a popular plant food that originated in central Peru. Traditionally, it has been used for its ability to enhance libido and fertility.

A 2015 studyTrusted Source indicated that taking 1.75 g of maca root powder every day for 3 months helped increase sperm count and motility in healthy males.

Similarly, a 2019 research reviewTrusted Source showed that some animal studies have indicated positive effects from taking maca root on sperm quality and quantity, libido, and genital disorders.

However, the AUA notes that only one study looked at the effects of maca root on erectile dysfunction and the results were insignificant.

More human research is needed to support maca root for improving male fertility.