Fertility isn’t something you think about until you have to. Maybe you and your partner are trying to conceive, or maybe you just want to know where you stand. Whatever the case, fertility’s going to play a pretty big role in the conversation.
The problem? Male fertility isn’t really talked about. And it can be confusing because it’s very different from female fertility. Is it really just all down to your “little swimmers”?
Male fertility is more than just sperm count. It’s about quality, movement, and overall reproductive health.
Yes, it’s complicated, but there’s hope. You don’t need a lab coat or a sterile clinic to get a sense of how things are going. In fact, learning how to check male fertility naturally can be surprisingly simple.
Your body’s always giving you signals. You just need to pay attention.
How to Check Male Fertility Naturally: As Simple as 1-2-3
Concerned that your swimmers aren’t up to the challenge? Have you tried to conceive without any luck? It could just be that you’re feeling a little off down below and worry that it might have something to do with your fertility. Use our simple guide on how to check male fertility naturally.
1. Start with the Basics: Energy, Mood, and Libido
Fertility isn’t isolated, it’s tied to your overall health. If you’re constantly drained, feeling off, or your sex drive’s in the basement, your hormones might not be in top shape. Testosterone plays a huge role in sperm production, and if it’s low, fertility can take a hit.
Of course, testosterone isn’t the only factor that affects your energy and mood, but it does play a pretty big role. If it’s low, you can do things to bump it up naturally.
You can also address other issues in your life that might be sapping your energy, lowering your mood, and otherwise affecting your libido, like cutting stress, using the right herbal supplements (our Vitality Blend tea is a great option), starting a meditation practice, and more.
2. Check Your Swimmers at Home
You don’t need a full lab workup to get a rough idea of sperm health. At-home sperm test kits can measure count and motility (how well they swim). They’re not as detailed as a full fertility analysis, but they’ll give you a snapshot of where you stand. Here are some of the things that a decent at-home sperm test can tell you:
- Sperm concentration
- Sperm motility
Note that there are a lot of different tests out there and many of them don’t measure the same things. Some only measure sperm count, which is an important number, but it’s not the end all, be all of male fertility.
If you want the convenience of at-home testing but the accuracy of lab testing, get a mail-in test. These can give you a much better picture of male fertility, with information about:
- Semen volume
- Sperm shape (morphology)
- Sperm vitality (number of live sperm in a sample)
3. Morning Wood: Nature’s Check-In
Your body has built-in signals for reproductive health, and morning erections are one of them. If they’re less frequent or weaker than they used to be, that can be a sign of lower testosterone, and that impacts fertility.
Not sure how often you wake up with morning wood? It’s pretty simple to track it. In fact, this can be an entry point to journaling, which can help with other things, like mental health and self-knowledge.
Every day, write down how things were down there on waking up, and then compare your results over time. Shoot for a period like a month, rather than a week, to give yourself the most accurate picture.
4. The Temperature Test
Your testicles aren’t outside your body by accident. They need to stay cooler than the rest of you. If you’re spending too much time in hot tubs, wearing tight underwear, or sitting for long periods, you might be raising testicular temperature, which can reduce sperm quality.
Switch to looser boxers, stand up more, and keep the laptop off your lap. If you’re at home alone, consider going commando to let the guys hang loose and cool off. You can also switch from hot tubs to pool time, take cooler showers, and use other simple steps.
5. Look at Your Diet
What you eat directly affects sperm production. Processed foods, excess sugar, and alcohol can lower fertility, while whole foods, healthy fats, and antioxidant-rich fruits and vegetables help improve it. Zinc (found in nuts, seeds, and meat), vitamin D, and omega-3s are especially important for sperm health.
Many men aren’t really aware of what they eat, however. Start a food journal if that’s the case. Track what you eat each day, and you might be surprised. Even guys who focus on health often eat more highly processed foods than they realize.
6. Assess Your Stress Levels
Stress isn’t just bad for your mind; it messes with your fertility, too. Chronic stress raises cortisol, which lowers testosterone and can slow sperm production. If you’re feeling constantly overwhelmed, it’s time to build in some real relaxation. Meditation, exercise, and herbal teas (like ashwagandha and green tea) can help regulate stress hormones.
7. Move More, Sit Less
Exercise boosts testosterone and improves circulation, both of which are important for healthy sperm production. Strength training and moderate cardio are especially good. Just don’t overdo it. Excessive endurance training can actually lower testosterone. Balance is the key.
Get three to four days of solid cardio per week, as well as a couple of days of strength training. That’s a good balance of the two and helps prevent you from pushing too much into endurance training territory.
What’s Next?
If you’re not sure where you stand, master these simple options on how to check male fertility naturally. Listen to your body, clean up your habits, and give yourself the best chance at strong, healthy fertility. And if something still feels off? It’s worth getting professional testing to dig deeper.
Your fertility is a reflection of your overall health. Take care of your body, and your body will take care of you.