How Do I Maximize Healthy Sperm Production?

The sperm life cycle is about 46 to 76 days. That means that lifestyle changes you make today will take about two+ months to show up in a semen analysis. Following are some of the do’s and don’ts for improving the health of your sperm.

How Do I Maximize Healthy Sperm Production?


  • Sit in hot tubs, saunas or take hot baths– Your testicles hang outside your body because sperm like it about 4 degrees cooler than 98.6°F. Body temperature and above can kill sperm.
  • Wear tight underwear - For the same reasons, do not wear tight fitting or ‘jockey’ underwear. Better is to wear boxer shorts. Avoid wearing pants that are tight or restrictive. It is also important to keep your testicles cool while you sleep, so loose-fitting sleep wear, or sleeping nude, is best.
  • Smoke – Almost anything that is not good for a man's overall health will also impact his sperm production in a negative way. Smoking is associated with low sperm counts (about half of normal), decreased motility, and a higher incidence of miscarriages.
  • Drink too much – Avoid excessive alcohol consumption. You probably do not need to completely abstain but you should drink moderately.
  • Wait until you are over 40 to get your partner pregnant – Although it is possible to father children into old age, the genetic quality of sperm, as well as its volume and motility, decreases markedly with age, especially after age 40. That is why sperm banks do not allow donors who are older than 40.
  • Use drugs – We all know that recreational drugs are not a good idea for sperm production. In particular, heavy marijuana use has been shown to significantly negatively impact sperm production, both in volume and quality.


  • Ejaculate frequently – Try to ejaculate every 24 to 48 hours. Sperm production is similar to breast milk production. The more you use, the more you produce.
  • Stay Healthy and Fit – Moderate exercise will always help. Anything that improves a man's general health is good for his sperm.
  • Get plenty of rest. Drink plenty of liquids. Minimize stress.
The link between diet and sperm quality

The link between diet and sperm quality

Making healthy lifestyle choices improves not just your fertility but your overall health. However, it is possible for you to practice healthy habits and still have a below average sperm count. This article describes some of the vitamins and minerals that can help boost male fertility.

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