Fertility hacks for men
Evidence based approach
A useful way to cut through the noise is to separate:
Things that improve sperm production or function
Things that may help some men but evidence is mixed
Things that are unlikely to help and may distract from proper assessment and treatment.
Importantly, sperm production is slow: it takes around 3 months for a full cycle of sperm development and maturation, so any change takes months to show up on a semen analysis. Standardised semen assessment is typically performed according to World Health Organization guidance. [1]
Why temperature hacks get so much attention
The testicles sit outside the body for a reason: sperm production works best at a temperature slightly below core body temperature. Heat stress can impair sperm count and motility, and severe or repeated heat exposure may increase abnormal forms and DNA damage. This is why heat avoidance is one of the most biologically plausible lifestyle levers in male fertility. [2,3]
But plausible doesn’t automatically mean clinically meaningful. A small improvement in semen parameters may not always translate into higher pregnancy or live birth rates—especially if there are female-factor issues, long duration of infertility, genetic factors, varicoceles, endocrine issues, or significant sperm DNA damage.
1) Icing / scrotal cooling
Avoiding heat
The simplest temperature intervention is avoiding regular heat exposure, especially:
frequent hot tubs/spas/hot baths
saunas used very often or for prolonged periods
prolonged laptop use on the lap
long periods of sitting with poor ventilation in some men
A well-known clinical cohort study found that discontinuing repeated wet heat exposure (hot tubs/hot baths) was associated with improvement in semen quality in a subset of infertile men. That doesn’t prove heat is the only cause, but it supports the concept that heat can be a reversible contributor for some individuals. [2]
What about icing testicles?
Dedicated scrotal cooling devices (or improvised icing) aim to lower scrotal temperature below baseline. In practice, the biggest issues are:
comfort and adherence (many men don’t stick with it consistently)
uncertainty about the best dose (how cold, how long, how often)
limited evidence linking cooling to live birth outcomes
A study examining scrotal cooling devices highlighted real-world challenges with compliance and sustained use—important because an intervention that isn’t tolerable won’t be effective in the real world. [4] Observational data also suggest that personal heat exposure correlates with fecundability, supporting the broader heat–fertility link, but it doesn’t mean aggressive icing adds benefit beyond simply reducing heat exposure. [3]
Bottom line:
Heat avoidance is sensible and low risk. [2,3]
Cooling/icing might help a subset of men, but evidence is limited, and discomfort/adherence are major barriers. [4]
Avoid frostbite/skin injury: do not apply ice directly to skin or for prolonged periods.
2) Diet hacks
Mediterranean-style eating
Among diets, the best-supported pattern is broadly Mediterranean: plenty of vegetables, fruits, legumes, whole grains, olive oil, nuts, fish; less ultra-processed food and processed meats. Systematic reviews focusing on Mediterranean diet adherence generally report associations with better semen parameters, though much of the data is observational and therefore not proof of causation. [5,6]
Why might this matter?
Better metabolic health and reduced inflammation/oxidative stress can support endocrine function and sperm quality.
Diet patterns cluster with other helpful behaviours (exercise, sleep, less smoking/alcohol), which complicates cause-and-effect.
Weight loss / metabolic optimisation
Obesity and metabolic syndrome are associated with poorer male reproductive hormones and adverse semen markers. A systematic review in Fertility and Sterility summarised evidence that obesity and metabolic disease negatively affect multiple fertility markers and outcomes, and that lifestyle interventions can improve some fertility-related measures. [7] A more recent systematic review/meta-analysis in Human Reproduction Update evaluated obesity interventions and male fertility outcomes, reflecting the growing evidence base in this area. [8]
Bottom line:
Mediterranean-style diet is plausible and supported by systematic reviews (mostly observational evidence). [5,6]
Improving metabolic health (weight, activity, insulin resistance, sleep) is one of the most defensible fertility hacks because it helps overall health and may improve reproductive parameters. [7,8]
3) Supplements
Antioxidants
Oxidative stress can damage sperm membranes and DNA, so antioxidants are frequently marketed for male fertility. A major Cochrane review found low to very low certainty evidence that antioxidant supplementation may improve clinical pregnancy and possibly live birth in subfertile men, but results are limited by study quality, inconsistency, and outcome reporting. [9]
More importantly, higher-quality modern trials have not always supported the supplement narrative. The SUMMER randomised placebo-controlled trial (published in JAMA Network Open) found that a combined antioxidant supplement did not improve ongoing pregnancy rates compared with placebo in men seeking fertility care. [10] This kind of result is a reminder that improving semen parameters (or lab markers) does not necessarily translate into more babies.
Practical interpretation:
Antioxidants may help some men—particularly where oxidative stress is demonstrable—but routine use is not strongly supported. [9,10]
Supplements are not risk-free: they cost money, can cause gastrointestinal side effects, and can delay more effective interventions.
Zinc/folate
The idea that more is better is not supported. In a large randomised trial in JAMA, folic acid and zinc supplementation in men did not improve semen quality or increase live births among couples undergoing infertility treatment. [11]
Bottom line:
Antioxidants: biologically plausible but evidence quality is low and large trials can be negative; consider targeted use rather than blanket use. [9,10]
Zinc/folate megadoses: not supported for improving key fertility outcomes in large RCT data. [11]
4) What guidelines actually suggest
Modern male infertility guidance from American Urological Association and American Society for Reproductive Medicine emphasises a proper history, exam, semen analysis, and targeted testing/treatment rather than chasing internet hacks. Lifestyle modification is commonly recommended where relevant (weight optimisation, stopping smoking, moderating alcohol, avoiding gonadotoxins and heat), but guidelines generally do not endorse indiscriminate supplement use as a substitute for evaluation and evidence-based care. [12,13] European guidance from the European Association of Urology similarly frames lifestyle changes as supportive and encourages evidence-based assessment and management. [14]
So what’s plausible vs not?
Most plausible
Stop repeated wet heat exposure (hot tubs/spas/hot baths) and reduce sustained scrotal heat where feasible. [2,3]
Mediterranean-style eating and metabolic optimisation (weight, exercise, sleep). [5–8]
Time: give changes at least 12 weeks before re-testing semen.
Plausible but evidence mixed
Cooling devices/icing (may help some; adherence is the limiting factor). [4]
Targeted supplements in selected men, ideally after discussion of uncertainty and costs/side effects. [9,10]
Less plausible
Big supplement stacks for everyone, especially if used to avoid proper assessment. [9–11]
Extreme diets or cutting entire food groups without medical indication.
Take-home message
A good fertility plan for men is usually boring—but effective: avoid clear gonadotoxins (especially heat), optimise metabolic health, and get a proper evidence-based evaluation. Supplements and dramatic “hacks” often promise more than they deliver, and the best studies increasingly show that outcomes like pregnancy and live birth don’t reliably improve just because a capsule contains antioxidants.
If conception hasn’t occurred after an appropriate interval—or sooner if there are risk factors—get assessed early and systematically. Many causes of male infertility are treatable, and the biggest hack is not wasting months on interventions that don’t move the needle. [12–14]
References
World Health Organization. WHO laboratory manual for the examination and processing of human semen. 6th ed. Geneva: World Health Organization; 2021.
Shefi S, Tarapore PE, Walsh TJ, Croughan M, Turek PJ. Wet heat exposure: a potentially reversible cause of low semen quality in infertile men. Int Braz J Urol. 2007 Jan-Feb;33(1):50-6; discussion 56-7. doi:10.1590/S1677-55382007000100008.
McKinnon CJ, Hatch EE, Rothman KJ, et al. Male personal heat exposures and fecundability in a preconception cohort. Andrology. 2022.
Benidir T, Remondini D, Lau S, Jarvi K. Scrotal cooling devices for male infertility: compliance and outcomes. F S Rep. 2021;2(3):288-296.
Piera-Jordan CÁ, et al. Influence of the Mediterranean diet on seminal quality—a systematic review. Nutrients. 2024.
Muffone ARMC, et al. Mediterranean diet and infertility: a systematic review with meta-analysis. Nutr Rev. 2023;81(7):775-790.
Service CA, Puri D, Al Azzawi S, Hsieh T-C, Patel DP. The impact of obesity and metabolic health on male fertility: a systematic review. Fertil Steril. 2023 Dec;120(6):1098-1111. doi:10.1016/j.fertnstert.2023.10.017.
Peel A, et al. The effect of obesity interventions on male fertility: a systematic review and meta-analysis. Hum Reprod Update. 2025. doi:10.1093/humupd/dmaf025.
de Ligny W, Smits RM, Mackenzie-Proctor R, et al. Antioxidants for male subfertility. Cochrane Database Syst Rev. 2022 May 4;5(5):CD007411. doi:10.1002/14651858.CD007411.pub5.
de Ligny WR, et al. Antioxidant Treatment and the Chance to Conceive in Men With Male Factor Subfertility (SUMMER): a randomized clinical trial. JAMA Netw Open. 2025 Sep 25. doi:10.1001/jamanetworkopen.2025.32405.
Schisterman EF, Sjaarda LA, Clemons T, et al. Effect of folic acid and zinc supplementation in men on semen quality and live birth among couples undergoing infertility treatment: a randomized clinical trial. JAMA. 2020;323(1):35-48.
Schlegel PN, Sigman M, Collura B, et al. Diagnosis and treatment of infertility in men: AUA/ASRM guideline part I. Fertil Steril. 2021 Jan;115(1):54-61. doi:10.1016/j.fertnstert.2020.11.015.
Schlegel PN, Sigman M, Collura B, et al. Diagnosis and treatment of infertility in men: AUA/ASRM guideline part II. Fertil Steril. 2021 Jan;115(1):62-69.
European Association of Urology. EAU Guidelines on Sexual and Reproductive Health: Male infertility. Arnhem: EAU; 2025. Available from: EAU Guidelines website.
