If you are trying to conceive, it’s important that both partners think about their fertility. About half of infertility cases are linked to factors like sperm shape or movement. And being able to ejaculate normally doesn’t always mean you’re fertile
Our research found that that 71% of men never discuss fertility. This might mean you’re not really sure how male fertility factors into having a baby, or what you can do to improve your chances.
So here are five key things to know about male fertility.
01 Check your lifestyle
One of the best things you can do for your own health, and to boost your chances of conceiving, is to have some healthy everyday habits. Eating a balanced diet with plenty of fruits and vegetables, exercising regularly, and being a healthy weight can all help improve your sperm health1. It also helps to limit how much alcohol you drink, stop smoking and avoid recreational drugs.
It’s also worth speaking to your doctor about checking your vitamin D levels. Lots of people have low vitamin D, and it can impact your fertility2. If a test shows that your levels are low, you can add a supplement to your routine to help.
02 Stay cool
Regular hot baths and using hot tubs3 or saunas4 can affect your chances of conceiving. That’s because when your testicles get too warm, it can reduce your sperm count and make sperm move more slowly. For this reason, it’s also a good idea to avoid wearing very tight underwear or trousers5.
If you can’t skip a bath, just make sure it’s 35C or less, which is around body temperature.
03 Be exercise-smart
Regular exercise is a great thing to do for your overall health, as well as helping you destress. But it’s worth knowing that doing lots of cycling can harm your chances of conceiving. This is because it’s linked to changes in sperm shape and movement.
You don’t have to cut it out completely but try and keep it under five hours a week6.
04 Be age-aware
Many people think that it’s only a woman’s age that matters when it comes to having a baby. But, after the age of 40, it’s more likely that men will have fewer sperm, or poorer sperm quality7.
Being older is also linked to a slightly higher risk of miscarriage for your partner and of your baby having a genetic health condition.
Of course, life doesn’t always follow a timetable. But if you find yourself trying for a baby in your 40s, it’s worth knowing that it can affect your chances.
05 Get tested
It’s completely normal to feel nervous about having fertility tests. You might worry that difficulty conceiving could be seen as ‘your fault’ or that problems with your sperm will affect how you think about yourself8.
But testing can save lots of time and reduce stress for both you and your partner in the long run. You can request a semen test from your GP if you haven’t conceived after a year of trying, or six months if your partner is over 35.
1 “Low Sperm Count.” NHS, 2019, www.nhs.uk/conditions/low-sperm-count
2 Tania, Clarissa, et al. “Vitamin D Supplementation for Improving Sperm Parameters in Infertile Men: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.” Arab Journal of Urology: An International Journal, vol. 21, no. 4, pp. 204–212, www.ncbi.nlm.nih.gov/pmc/articles/PMC10763592/, https://doi.org/10.1080/2090598X.2023.2165232. Accessed 11 June 2024.
3 McKinnon, Craig J, et al. Male Personal Heat Exposures and Fecundability: A Preconception Cohort Study. Vol. 10, no. 8, 4 Aug. 2022, pp. 1511–1521, https://doi.org/10.1111/andr.13242. Accessed 1 June 2023.
4 Garolla, A., et al. “Seminal and Molecular Evidence That Sauna Exposure Affects Human Spermatogenesis.” Human Reproduction, vol. 28, no. 4, 14 Feb. 2013, pp. 877–885, https://doi.org/10.1093/humrep/det020.
5 “Low Sperm Count.” NHS, 2019, www.nhs.uk/conditions/low-sperm-count
6 Wise, Lauren A., et al. “Physical Activity and Semen Quality among Men Attending an Infertility Clinic.” Fertility and Sterility, vol. 95, no. 3, Mar. 2011, pp. 1025–1030, dash.harvard.edu/bitstream/handle/1/27332763/nihms257089.pdf?sequence=1, https://doi.org/10.1016/j.fertnstert.2010.11.006. Accessed 2 May 2019.
7 Belloc, Stephanie, et al. “How to Overcome Male Infertility after 40: Influence of Paternal Age on Fertility.” Maturitas, vol. 78, no. 1, May 2014, pp. 22–29, https://doi.org/10.1016/j.maturitas.2014.02.011. Accessed 15 Mar. 2021.
8 Henrich, Natalie, et al. “Barriers and Attitudes toward Semen Testing among Males Planning or Attempting to Conceive.” F&S Reports, vol. 6, no. 4, Dec. 2025, pp. 513–514, pmc.ncbi.nlm.nih.gov/articles/PMC12746886/, https://doi.org/10.1016/j.xfre.2025.10.004. Accessed 25 May 2026.