Updated by the Progyny Clinical Team — October 2025.
Sperm production is an ongoing process. Every sperm you release is a reflection of your health and habits over the past two to three months. That means the choices you make today — how you move, eat, and care for yourself — can influence your fertility just a few months from now.
Everyday habits that matter
Movement, nutrition, rest, and avoiding harmful substances all play a role in sperm health. Regular exercise, like jogging or brisk walking, helps balance hormones and improve sperm quality. Smoking and cannabis use, on the other hand, are linked to lower counts, reduced motility, and more DNA damage.
Diet also makes a difference. Antioxidant-rich foods — fruits, vegetables, nuts, seeds, whole grains, and fish — are associated with healthier sperm. Diets high in processed meats, saturated fats, and added sugar may do the opposite.
Even sleep can affect fertility: people who sleep fewer than seven hours a night are more likely to see problems with sperm count and quality.
Not everyone will see dramatic improvements with lifestyle changes, especially if a structural or genetic cause is present. But healthier habits may still improve overall reproductive health and support treatment success.
How age changes sperm health
Stories of older fatherhood are common, but sperm quality doesn’t stay the same over time. By the mid-30s, conception rates begin to decline. Couples with male partners over
35 are less likely to conceive compared to those with younger male partners. By age 55, sperm motility is often significantly lower than it was in the early 30s.
Research also shows that DNA fragmentation — damage to the genetic material sperm carry — increases with age. This not only makes conception harder but may raise the risk of miscarriage and certain health concerns for children. It’s a low risk for you as an individual, but a health concern for everyone collectively.
Preserving fertility through sperm freezing
Like egg freezing, sperm freezing offers a way to preserve reproductive potential. Freezing earlier helps lock in quality and protects the option to build a family later, regardless of age or medical history.
Treatment options when help is needed
When lifestyle changes or timing aren’t enough, assisted reproductive technologies can help people with male-factor infertility become parents.
- Intrauterine insemination: Washed sperm are placed directly into the uterus, giving them a head start.
- In vitro fertilization with intracytoplasmic sperm injection: A single sperm is injected directly into an egg, which can help even in cases of very low count or motility.
- Testicular sperm extraction: Sperm are retrieved directly from testicular tissue if they can’t reach the ejaculate.
- Donor sperm: Another option when other approaches aren’t possible or desired.
Success rates with each approach vary depending on age, the underlying cause of infertility, and other health factors. A fertility specialist can help tailor the best option for your situation.
Key takeaway
Everyday choices, age, and medical treatments all shape male fertility. By understanding what’s in your control — and what medical options exist — you can protect your reproductive health and plan for the family you want.
If you have questions, Progyny is here for you. Please contact your Progyny Care Advocate for support.
Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.