How to Increase Sperm Count in Your 30s and 40s

Women are the primary focus of conversations and guidance around fertility and aging, but age also impacts sperm count and quality. Research notes a decline in male fertility, but it’s not irreversible. If you’re in your 30s or 40s and wondering how to increase sperm count or improve sperm quality, there’s good news: changes to your lifestyle, diet, and health habits can make a difference.

Does Male Fertility Decline in Your 30s and 40s?

Male fertility gradually declines in your 30s and 40s primarily due to hormonal changes, lifestyle, and age-related health issues.

Here’s how age impacts fertility:

• Lower sperm count, motility, and morphology: Sperm count, motility, and morphology may decrease with age, resulting in fewer, slower, and less healthy sperm.
• Reduced testosterone levels: This hormone is key for sperm production, and it naturally declines with age.
• Increased DNA fragmentation: Older sperm are more likely to carry damaged DNA, which can affect conception and embryo health.

What Affects Sperm Count and Quality as You Age?

Similarly to women, there are a few common reasons sperm count drops and fertility declines in your 30s and 40s. 

Hormones

As you age, the body systems responsible for producing testosterone and sperm work less efficiently. Starting at around age 40, your levels of testosterone, the hormone made mainly in the testicles that’s crucial for sperm production and sex drive, start to decline. Although it’s a relatively slow decline, other changes are also impacting your reproductive health. 

A protein called SHBG (Sex hormone-binding globulin) increases with age (at ~1.6% per year). This protein binds to testosterone in your blood, making less of it available to your body. So, even if your total testosterone level looks okay, the usable amount decreases.

Lifestyle Choices

Certain lifestyle choices can cause declining sperm quality and quantity, such as:

• Chronic stress and poor sleep: These interfere with hormone balance and sexual health.
• Smoking and alcohol use: Both are linked to lower sperm count and poor motility.
• Poor nutrition or low antioxidants: A diet lacking zinc, folate, vitamin D, and antioxidants can weaken sperm quality.
• Obesity or poor metabolic health: Excess fat can disrupt hormone levels and lead to increased inflammation.

Environmental Toxins

Studies have shown that plastics, pesticides, and frequent exposure to high temperatures (such as those found in hot tubs or laptops on laps) can harm sperm. Pollutants may cause harmful oxidative stress that can damage sperm DNA or disrupt your hormonal balance.

Data from a 2022 study suggests that there’s enough evidence to form a link between fathers with chronic health conditions (think obesity, diabetes, or hypertension) and a higher risk of pregnancy loss, even after accounting for the mother's health.

The study authors found that fetal outcomes aren't just about sperm count. It’s about sperm quality. And that quality can be influenced by your preconception lifestyle and health choices.

How to Support Sperm Count in Your 30s and 40s

Sperm count and quality can decline with age, but there are ways to help sperm health and enhance your chances of conceiving, even into your 40s. Consider the following tips:

• Improve your diet: Eat more foods rich in zinc, vitamin D, omega-3s, and antioxidants (like vitamin C and E). A balanced diet supports sperm production.
• Exercise regularly & manage weight: Being active helps balance hormones and reduce inflammation.
• Reduce alcohol & quit smoking: Both are toxic to sperm and lower testosterone.
• Prioritize sleep and stress management: Aim for 7–9 hours of sleep and establish daily stress-relief habits that work for you.
• Limit heat exposure: Avoid prolonged hot tub sessions and keep laptops off your lap.

If lifestyle changes alone aren’t enough, male fertility supplements may help. Look for science-backed formulas that include ingredients such as CoQ10, zinc, and selenium. Needed’s Sperm Support+ consists of a blend of 15 targeted nutrients to support optimal health for fertility. 

What About Diet?

A diet rich in nutrients like zinc, selenium and omega-3s can support your sperm and overall health. Regularly incorporate foods that help sperm motility and count. Think leafy greens, which are rich in folate, and fatty fish like salmon for its heart-healthy omega-3s. Additionally, include antioxidant-rich foods such as berries, spinach, and citrus fruits. Your diet can be a powerful tool if you're wondering how to naturally increase your sperm count through food. 

What If My Sperm Count Is Extremely Low or Zero?

Low or zero sperm count can be a distressing diagnosis, but that doesn’t automatically mean you won’t be able to conceive. There are several potential causes for a low sperm count, and many of them are reversible. The first step in dealing with a low sperm count is to get evaluated by a fertility specialist:

• Get a semen analysis to understand your baseline
• Check hormone levels, especially testosterone and FSH
• Consult a urologist or fertility specialist for personalized advice

With the right guidance and action plan, many men with very low or even zero sperm counts go on to father children. Regardless of your age, focus on your lifestyle and diet. Maintain a healthy weight, limit alcohol and tobacco, manage stress, sleep well, and eat foods rich in antioxidants, zinc, and folate.

FAQs: Increasing Sperm Count in Your 30s & 40s

Can you increase sperm count in your 30s?

Yes, with lifestyle changes like better nutrition, exercise, and avoiding toxins.

How long does it take to boost sperm count naturally?

Typically, 2–3 months, since sperm take about 74 days to develop.

What’s the best age to test male fertility?

If you’re over 35 and trying to conceive, it’s smart to get a semen analysis.

Do testosterone boosters help or hurt fertility?

Many over-the-counter boosters can hurt sperm production. Always check with your healthcare provider before trying any new medication or supplement.

Do men run out of sperm?

No, men continue to produce sperm throughout their lives, though as they age, sperm production slows down and the amount of usable sperm decreases.

Does sperm count decrease with age?

Yes, testosterone, the male sex hormone primarily responsible for sperm production, starts to decline, which leads to a decline in sperm count and quality.