Male Fertility – Science Based Facts to Improve Sperm Health 

Infertility is a growing problem worldwide. In 2017 researchers claimed one in every three cases is due to fertility problems in the male partner, however in 2019 this has risen to 50% of fertility issues a couple face, (according to Dr Jesse Mills, MD at UCLA).

Scientific papers to back this claim

Nowadays there is significant (and common sense) proving both male and female fertility can often be improved with a healthy diet, specific supplements and other lifestyle strategies.

The articles above list some of the main lifestyle factors, foods, nutrients and supplements associated with improving male fertility and in doing so helps to:

  1. Create healthy embryos
  2. Reduce chances of miscarriage
  3. Produce a healthy baby

What Is Male Infertility?

The definition of fertility refers to our ability to reproduce by natural means.

Male infertility is when a man has a poor chance of making his female partner pregnant. It is usually a reflection on the quality of his sperm cells.

The following aspects of sexual function and quality of semen are known affect fertility:

  • Libido: Commonly referred to as your sex drive, libido describes your desire to have sex. Foods or supplements that claim to increase libido are called aphrodisiacs.
  • Erectile dysfunction (ED): Also referred to as impotence, erectile dysfunction is when a man is unable to develop or maintain an erection.
  • Sperm count: Semen quality as reflected in the number of sperm cells in a given amount of semen.
  • Sperm motility: The sperm’s ability to swim. 
  • Sperm morphology: Refers to the size and shape of the sperm in a given semen sample. If less than 4% are a normal shape then it could lead to fertility issues
  • Testosterone levels: Testosterone is a male hormone. Low levels of testosterone may be responsible for infertility in some men.

Did you know men could improve fertility in just 90 days when they live a fertile lifestyle?

Men see an improvement in:

  1. Erectile dysfunction
  2. Libido
  3. Sperm count
  4. Sperm motility
  5. Sperm morphology
  6. Testosterone levels to help your woman hold her pregnancy to full term.

According to researcher Atli ArnarsonBSc, PhD with a degree in nutrition and biology in Iceland, “Infertility can have multiple causes and may depend on genetics general health, fitness, diseases and dietary contaminants.”

However, when it comes to genetics, the good news is your genes are changeable via the environment your cells are in – as proven by Dr Bruce Lipton. Lipton is an American biologist who proves gene expression is determined by environmental factors and not our genes.

Both Arnarson and Lipton agree a healthy lifestyle and diet are important for sperm health with some foods and nutrients having greater fertility benefits than others.

I have personally found that men who adhere to living a fertile lifestyle (as outlined in my fertile lifestyle course) see results typically within 90 days. To date, I have a 100% track record improving male fertility with male clients who have had fertility issues have gone on to father happy, healthy babies. All of them.

My client’s succeed because of 2 specific factors:

  1. Nutrition (food and supplements)
  2. Lifestyle Tweaks

Both male and female fertility require lots of energy

You need to build life-force energy into your body through very specific energy management techniques (as per the 6 pillars of the Fertile Lifestyle Course):

  1. Stress management
  2. Sleep hygiene
  3. Fertility fit exercises
  4. Nutritional support
  5. Meditation
  6. Mind Mastery

Fertility Foods and Supplements For Men

Dr Jesse Mills, MD from UCLA claims the three best fruits and vegetables for sperm quality and motility are:

  1. Beetroot
  2. Blueberries
  3. Kale

I encourage my clients to eat seeds such as pumpkin seeds, sesame seeds and nuts such as almonds and three Brazil nuts a day to improve their zinc and amino acid quota in natural food form.

Unfortunately, there are lots of foods that could destroy male fertility. These are listed in my Fertile Lifestyle Course.

The C- Word…Coffee For Men

Dr Jesse Mills, MD from UCLA also says that men can have coffee, no more than 2 cups a day is recommended. I advise that 20 minutes before sex could help the sperm be more virile and more energised to help make contact with the egg.

Vitamin D For Male Sperm Health

Vitamin D is needed to boost testosterone levels. Natural sources of Vitamin D is only available from the sun and you need 30mins of full exposure to the whole of your body every day to get the Vitamin D quota required for healthy mood, bones and hormones.

The study below showed that vitamin D-deficient men were more likely to have low testosterone levels:
Association of vitamin D status with serum androgen levels in men, (a 2010 study)

A controlled study in 65 men with low testosterone levels coupled with vitamin D deficiency found that taking 3,000 IU of vitamin D3 every day for one year increased their testosterone levels by around 25%
Effect of vitamin D supplementation on testosterone levels in men, (a 2011 study)

Some studies have revealed that high vitamin D are linked to greater sperm motility, such as this one:
Vitamin D is positively associated with sperm motility and increases intracellular calcium in human spermatozoa, (a 2011 study)

Vitamin D3 with K2 is recommended as the body can not absorb vitamin D.

I have discovered the BEST Vitamin D3 with K2!!
  • 1 pump will last nearly 2 months

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Zinc For Male Fertility

Zinc could improve sperm quality and testosterone
When a man is low zinc, and known to be attributed to low testosterone levels, poor sperm quality and an increased risk of male infertility. These studies listed below prove that zinc can increase testosterone levels and sperm count.
Zinc levels in seminal plasma are associated with sperm quality in fertile and infertile men (a 2009 study)
Zinc status and serum testosterone levels of healthy adults, (a 1996 study)

Impact of oral zinc therapy on the level of sex hormones in male patients on hemodialysis, (a 2010 study)

?Good news!!! You can get discounted practitioner supplied Zinc supplements from Amrita, I recommend this liquid zinc –

  • Just leave me your email address and I can register you an account which gives you 10% off every order you make!

Shilajit Benefits For Male Sperm Health

Shilajit (tree resin) is also a wonderful supplement you can have as a delicious drink to improve sperm health. In one study , a group of 60 infertile men took shilajit twice a day for 90 days after meals. At the end of the 90-day period, more than 60 percent of the study participants showed an increase in total sperm count.

Refer to details about this study (and other benefits of Shilajit, here) –

Where to get Shilajit?
Powerfully Pure “Tonic Cafe” available in our Powerfully Pure shop

L-Arginine For Male Sperm Health

L-Arginine (Pink Drink) is proven to improve sperm motility, as per the 1994 study:
L-arginine and male infertility

Where to get L-Arginine?
Arkworld “Pink Drink” available in our Powerfully Pure shop

Thai Black Ginger For Male Sperm Health

Thai Black Ginger extract increases physical fitness and male fertility according to the 2016 study:

Where to get Thai Black Ginger Extract?
Powerfully Pure “Thai Black Ginger Capsules” available in our Powerfully Pure shop

Ultimate Fertility Superfood Blend For Better Sperm

The Ultimate Fertility Blend has potent fertility ingredients to boost energy levels 
It comes with medicinal mushrooms –  for sexual potency, arousal, libido and satisfaction, as per this 2016 study:
Review of Naturopathy of Medical Mushroom, Ophiocordyceps Sinensis, in Sexual Dysfunction
It comes with maca – for increased sperm count and motility according to this 2015 study:
Effect of Lepidium meyenii Walp. on Semen Parameters and Serum Hormone Levels in Healthy Adult Men: A Double-Blind, Randomized, Placebo-Controlled Pilot Study.
with Ashwagandha – (Withania somnifera) this medicinal herb that has been used in Ayurvedic medicine for centuries in India since ancient times has been proven to increase sperm count by 167%, semen volume by 53% and sperm motility by 57%. See here for details of this 2013 study:
Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study.

Where to get Medicinal Mushrooms with Ashwagandha and Maca?
Powerfully Pure “Ultimate Fertility Superfood Blend” available in our Powerfully Pure shop

REMEMBER: Not all supplements are made equal

Make sure there is nothing toxic or synthetic as part of the ingredients in your supplements or they won’t be bio-available and will cost your body more energy to break down (which we don’t want!)

  • No fillers
  • No binders
  • No soy
  • No dairy etc.
  • No taking testosterone hormones, consuming them are known to damage your liver

Get Enough Vitamin C to combat oxidative stress (the fertility killer)

You can measure levels of oxidative stress within the body when levels of reactive oxygen species (ROS) reach harmful levels in the body.

It happens when the body’s own antioxidant defence system becomes compromised because of disease, old age, an unhealthy lifestyle or environmental pollutants.

Oxidative stress is a killer for both male and female fertility, as documented via this 2015 study:
Oxidative stress and air pollution exposure during pregnancy: A molecular assessment.
Free radicals, antioxidants in disease and health, (a 2008 study)
Oxidative stress and aging, (a 2010 study)

Here’s the scientific evidence that oxidative stress and excessively high levels of ROS may lead to fertility issues in men
Role of reactive oxygen species in male infertility, (a 1996 study)

Effect of oxidative stress on male reproduction (a 2014 study)

Consuming anti-oxidants such as vitamin C, is known to help counteract some of these harmful effects of oxidative stress.

Science has proven that vitamin C really can improve sperm quality.

A study in infertile men showed that taking 1,000-mg vitamin C supplements twice a day for up to two months increased sperm motility by 92% and sperm count by more than 100%. It also reduced the proportion of deformed sperm cells by 55% . When it comes to my clients, I notice the best results when they take the bio-available, 100% natural vitamin C called Shine.
Here’s the science to prove it:
Improvement in human semen quality after oral supplementation of vitamin C, (a 2006 study)

It is all about the egg and sperm quality if you want to have a happy, healthy baby and give your baby the  best chance in life. A study in India revealed the Vitamin C can also protect against DNA damage caused by ROS in sperm cells. Refer to this study that proves Vitamin C significantly improves sperm count and motility, while reducing the numbers of deformed sperm cells
Clinical relevance of vitamin C among lead-exposed infertile men, (a 2012 study)

Where to get bio-available vitamin C with extra energy medicinal mushrooms?
Powerfully Pure “IMMUNE” available in our Powerfully Pure shop

The Power of Relaxing and Reducing Stress

Stress is known to reduce sexual satisfaction and impair fertility.
The association between daily stress and sexual activity, (a 2010 study)

Effects of psychological stress on male fertility, (a 2015 study)

Effect of psychological stress on fertility hormones and seminal quality in male partners of infertile couples, (a 2015 study)

When we are stressed, the human body releases a surge of stress hormone called cortisol which is proven to inhibit male and female fertility. Researchers have discovered the hormone cortisol has strong negative impact on testosterone; when cortisol goes up, testosterone levels go down.

Relationship between circulating cortisol and testosterone: influence of physical exercise, (a 2005 study)
Acute suppression of circulating testosterone levels by cortisol in men, (a 1983 study)

Stress can be alleviated by numerous relaxation techniques as promoted within my Fertile Lifestyle Course.

Where to get guidance for stress management that suits your lifestyle and personality type?
The Awakening Fertility Fertile Lifestyle Course, here

Exercise Regularly For Better Sperm

Exercising not only improves a man’s confidence and physical performance — it may also raise testosterone levels and improve fitness so they will have more energy (meaning their sperm will too!)

Studies show that men who exercise regularly have higher testosterone levels and better semen quality than men who are inactive. Refer to these studies:

However, you should avoid too much exercise, as it may have the opposite effect and potentially reduce testosterone levels. Adequate zinc intake can reduce this risk, which is why recommend my clients take a good quality liquid zinc supplement.

Refer to these studies who support this claim:
Exercise and male factor infertility, (a 1993 study)

The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc, (a 2006 study)

Effect of fatiguing bicycle exercise on thyroid hormone and testosterone levels in sedentary males supplemented with oral zinc, (a 2007 study)

Becoming physically fit is the best place for a man to start if he wants to get you pregnant and help you minimise your chances of miscarriage

Where to get guidance for exercise that suits your lifestyle and personality type?
The Awakening Fertility Fertile Lifestyle Course, here

Best exercises for male fertility include:

  • High intensity to stimulate growth hormone
  • Weights to stimulate testosterone
  • Qigong to build the life force energy into the cells

Keep your testicles cool. They like to be a few degrees cooler than the rest of the body.


  1. Avoid laptops or phones on your lap (as this can increase heat of thighs and transfer this to the testicles by up to 5 degrees!)
  2. Avoid hot baths
  3. Avoid hot yoga
  4. Avoid synthetic underwear that makes the groin hot and sweaty
  5. Avoid saunas

Dr Jesse Mills, MD from UCLA has seen sperm tests go down in men who have laptops on their laps more than 2 – 3hrs per day due to the heat plus the wifi signals and radiation penetrating the groin.

Important Male Fertile Lifestyle Tips

  • Keep wi-fi turned off in the house
  • Do not use microwaves
  • Protect yourself against 5G (with Shungite crystals) in your bedroom and you can wear in your pocket
Feeling Overwhelmed? Need Help or Guidance?
There is a lot of information above for you to digest.  Feel free to book in a complimentary consultation by signing up to our Awakening Fertility newsletter and book your consult via this link. (Valued at £197, it is free for all newsletter readers) –


About the author:

Fiona Boulton is a Fertility Specialist
(An expert in her field since 2007) and is world-famous for being a fertility activator and fertility healer.

Fiona is the founder of Awakening Fertility – Harley Street (London’s most prestigious medical precinct) at The Harley Street Fertility Clinic and offers an online practice for all her clients around the world.

Fiona is also recognised as a:

  • Huffington Post Fertility Writer
  • Fertility Coach
  • Fertility Support Group Co-ordinator for Harley Street Fertility Clinic and Infertility Network UK
  • Nutrition Counsellor
  • Public Speaker
  • Author
  • Blogger
  • QiYoga® Founder
  • Fertility Yoga Teacher Trainer (RYS 200)
  • Fertile Lifestyle Motivator
  • Fertility Support Group Facilitator
  • Fertility Practitioner Training Co-ordinator
Through Fiona’s “transformation guaranteed” Fertile Lifestyle courses, Fiona helps navigate major transitions to detox your mind and body to help you effectively ‘think yourself fertile’; to change the map your mind has of your body and therefore change your physiology by clearing mental and emotional blockages to having your baby. Fiona’s work focuses on you taking back control by changing the internal and external environment of your cells so you can improve chances of fertility success.

Book your fertility consultation from the comfort of your home or come to the Harley Street Fertility Clinic for a transformative session with Awakening Fertility founder Fiona Boulton, here.

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