Male Fertility 

Male infertility is most often caused by low sperm count, poor sperm quality/motility, or “plumbing” issues like blockages. Leading culprits:

• Primary testicular defects (65–80%)
• Sperm transport issues/blockages (5–15%)
• Hormonal problems (2–5%)
• Genetic causes (like Klinefelter’s syndrome or Y-chromosome deletions)
• Lifestyle villains: smoking, alcohol, obesity, heat, toxins, and varicocele (enlarged veins).

At Gravity, we refer patients to LifeLabs for semen analysis. Below you'll find a link to a PDF with full instructions, but here’s what you need to know:

LifeLabs locations that accept semen samples (appointment required):

• 750 W Broadway
• 777 Hornby St
• Main Street
• Fraser Street
• Victoria Drive

The test evaluates the following sperm parameters:

• Sperm concentration (number per milliliter) 

• Semen volume (total ejaculate fluid) 

• Sperm motility (percent moving, and percent moving forward) 

• Sperm morphology (percent with normal shape/structure) 

• Total sperm count (total number in the sample) 

• Presence of other cells (such as white blood cells) 

• Liquefaction time (time for semen to turn liquid) 

Key reference values:

• Sperm count: >39 million per ejaculate
• Motility: >40% moving
• Morphology: >4% normal forms (strict criteria)

We typically recommend two samples, spaced a couple of weeks apart, to get the clearest picture.

Like a vintage car, things can still run—just with more maintenance. Sperm count and quality decline with age, starting in the 40s.

• Men 40+ are 30% less likely to conceive within a year than men under 30.
• Advanced paternal age is linked to increased DNA fragmentation in sperm, higher risks of miscarriage, and higher odds of conditions like autism and schizophrenia in children.

If you’ve been trying to conceive for a year (or six months if over 35) with no luck, or if there’s a known fertility issue (e.g. undescended testicle, injury, chemo, known low sperm count)—don’t wait. Also, see a fertility specialist if you have a history of cancer, unexplained pain, varicocele, or prior urogenital surgery.

1. Poor Diet & Excess Weight

• Obesity sharply reduces sperm count, concentration, and motility: overweight men are 11% more likely to have a low sperm count and 39% more likely to have no sperm at all; for obese men, these figures rise to 42% and 81%.
• Adipose tissue (body fat) converts testosterone into estrogen via aromatase, lowering the androgen levels needed for sperm production. Obesity also increases systemic and testicular inflammation, which damages sperm DNA.
• Diets high in saturated fat and junk food lower sperm numbers and shape, while healthy/Mediterranean diets improve sperm count, quality, and motility.

2. Lack of Exercise & Sedentary Living

• Moderate, regular aerobic or resistance exercise can improve sperm count by 21.8% and motility by 12.4% in just 6 months.
• However, excessive intense endurance exercise or cycling can harm sperm production—aim for moderation, not obsession.

3. Overheating the Testicles

• Sperm production requires a temperature 3–4°C cooler than body temperature; scrotal heat from saunas, hot tubs, tight underwear, or laptops leads to DNA damage and reduced sperm count/motility.
• Even high environmental temperatures (like a heatwave or hot workplace) have been shown to lower sperm density and increase abnormal sperm forms.

4. Toxins, Chemicals, and Radiation

• Pesticides, phthalates, BPA (from plastics), heavy metals (like lead and mercury), solvents, and even triclosan (found in some personal care products) are linked to lowered sperm concentration, motility, and more DNA fragmentation—sometimes with effect sizes of −0.4 to −1.3 standard deviations on sperm measures in meta-analyses.
• Radiation and prolonged cell phone exposure (carried very close to the groin) are possible risks, so keep devices at a healthy distance when possible.

5. Stress & Poor Sleep

• Psychological stress isn’t just a mood-buster—it lowers sperm motility and concentration, and increases abnormal sperm.
• Chronic sleep deprivation also disrupts hormones needed for healthy sperm.

6. Smoking, Alcohol, and Drugs

• Smoking, vaping, and heavy alcohol intake significantly lower sperm count, motility, and DNA quality.
• Marijuana impairs motility and may increase abnormal forms, especially with frequent use.

1. Zinc, Selenium, and Antioxidant Vitamins (C, E, D)

• Zinc: RCTs/meta-analyses show zinc supplementation (66–500 mg/day for 3–6 months) improved sperm concentration (by up to 1.5 million/mL) and motility (by 7% on average).
• Selenium: Supplementation (100–300 mcg for 3–11 months) increased sperm motility by ~3%, concentration by >3.9 million/mL, and improved morphology (by 1.9%)—often used in combination with vitamin E.
• Vitamin E & C: These reduce DNA damage, with combinations of selenium plus vitamin E significantly improving motility and shape in clinical trials.
• Vitamin D: Deficiency is linked with lower motility and count; repletion improves those metrics if you’re starting from low.

2. Omega-3 Fatty Acids

• RCTs find that 1–2 g/day EPA/DHA for 10–32 weeks boosts sperm count (by up to 18.7 million/mL), motility (by 7–8%), and normal morphology (by 0.9–1.1%)—plus reduced DNA oxidative stress in “sub-fertile” men.
• The balance of omega-3 to omega-6 in sperm is key: more omega-3 means healthier, more mobile sperm.
• Sources: fatty fish (salmon, sardines), flaxseed, walnuts, chia seeds.

3. Coenzyme Q10 (CoQ10) & L-carnitine

• Meta-analyses show CoQ10 (200–300 mg/day for 3–6 months) raises sperm count (by 5–10 million/mL), total motility (5%), and normal forms (1%)—with additional testosterone-boosting effects.
• L-carnitine (2–3 g/day) is most effective for boosting sperm motility (up to 8%) and morphology (up to 5% in some RCTs).
• Best results when these antioxidants are used by men starting from suboptimal levels.

4. Multivitamins and Inositol

• Multivitamin/mineral blends containing folic acid, zinc, selenium, and vitamins C/E improve sperm concentration and function in men with poor baseline intake.
• Myo-inositol supplements have emerging data showing modest increases in motility and fertilization rates in select populations.

5. Mediterranean/"Prudent" Diet

• Large meta-analyses show men with highest adherence to a Mediterranean or plant-rich “prudent” diet (whole grains, fruit/veg, nuts, legumes, fish, lean meats, olive oil, minimal processed foods) have 28–44% higher sperm concentration, better motility, and more normal morphology compared to Western diet eaters.
• Processed meats, high saturated fat, excess soy, and sugary drinks correlate with lower sperm quality.

6. Nuts and Specialty Foods

• Eating at least 2 servings of mixed nuts daily (almonds, walnuts, hazelnuts) increases sperm count, motility, and viability—and reduces DNA fragmentation—according to 2024 systematic reviews.
• Oysters, pumpkin seeds, sunflower seeds, spinach, citrus, berries, and beans are especially high in fertility-friendly micronutrients.

Bottom line:
Male fertility is a team effort—bring your best habits, ask for nerdy testing when needed, and don’t be shy about talking it over with your doc. Even small changes can tip the scale in favour of fatherhood!

Improving sperm count and optimizing sperm (and DNA) quality takes time—because your body needs to make a whole new batch of sperm! Here are the details and data:

• The sperm cycle: It takes about 64–74 days (roughly 2–2.5 months) for sperm to be formed, mature, and be ready for ejaculation. Any lifestyle change you make—better diet, exercise, stopping smoking, starting supplements—will affect the “next generation” of sperm that is made over the next three months.
• Timing for visible improvements: Clinical guidelines and fertility experts recommend allowing at least 3 months before re-testing, as this is when you’ll see true improvements in count, motility, and DNA integrity.
• Rapid changes: For some specific issues (like high DNA fragmentation), improvements can sometimes be seen in as little as a few weeks—for example, a study found re-collecting sperm after just 3 hours of abstinence reduced DNA fragmentation by ~10–30% in some men, but these are short-term effects.
• Lifestyle changes with the best evidence: Weight loss, Mediterranean diet, regular moderate exercise, antioxidant-rich foods, quitting smoking/alcohol/drugs, reducing stress, and keeping the testicles cool all reliably improve sperm parameters—typically in that 3-month window.

Most men will notice significant improvements in sperm quantity and DNA quality after about 3 months of consistent positive lifestyle, nutrition, and supplement changes—because that’s how long it takes for a full sperm renewal cycle. Stick with your “sperm tune-up” for at least a season (and ideally keep going!) for the best results.