Men with Healthier Sperm Tend to Live Longer, Study Finds

• Higher sperm counts were linked to longer lifespans — Men with more than 120 million motile sperm lived an average of 2.7 years longer than those with fewer than 5 million motile sperm. Motile sperm are sperm cells that are able to “swim” efficiently. This connection remained even after adjusting for factors like education and pre-existing health conditions.

• Extremely low sperm counts carry the highest mortality risk — Surprisingly, men with very low sperm counts (under 5 million motile sperm) had a 61% higher risk of dying early, compared to a 39% increased risk for men with no sperm at all (a condition called azoospermia). This means men with very low sperm production had worse health outcomes than those producing no sperm at all.

• Low sperm counts were linked to more hospitalizations — In a subgroup of 59,657 men, researchers looked at hospital records from the decade before their semen analysis. They found that men with certain diseases had lower sperm counts:

• Men with low sperm counts developed diseases earlier — Those with sperm counts below 5 million were hospitalized an average of seven years sooner than men with sperm counts above 195 million, suggesting faster onset of chronic diseases.

• Semen quality was closely tied to cardiometabolic disease — Men with low sperm counts were more likely to have heart disease, diabetes, and metabolic disorders. This suggests semen quality could serve as an early warning sign of future health issues.

• Poor semen quality was linked to metabolic disorders — Men with lower sperm counts and slower sperm movement were more likely to have obesity, diabetes, and high blood pressure. These conditions disrupt hormone levels, which directly affect sperm production, movement, and shape.

• Low testosterone plays a major role in sperm health — Men with lower testosterone levels were found to have a higher risk of sperm abnormalities, higher body fat, and increased inflammation. Since testosterone is essential for heart health, metabolism, and immune function, poor sperm quality often signals broader health problems.

• Oxidative stress damages sperm and reduces fertility — Oxidative stress occurs when harmful molecules called reactive oxygen species (ROS) build up in the body, damaging sperm DNA and reducing their ability to move properly. The study found that excess visceral fat (fat around internal organs) increases inflammation, worsens oxidative stress and further degrades sperm health.

• Insulin resistance weakens sperm production — The study linked insulin resistance (a precursor to diabetes) to lower testosterone levels and poor sperm production, creating a harmful cycle where low testosterone leads to increased body fat, which in turn worsens hormonal imbalances and sperm damage, further signaling deeper metabolic dysfunction.

• Chronic inflammation lowers sperm count and increases DNA damage — Men with high levels of systemic inflammation had fewer sperm and a higher rate of sperm DNA fragmentation. This means their sperm were not only fewer in number but also genetically damaged, increasing the risk of miscarriage, birth defects, and long-term health issues for offspring.

• High blood pressure impairs sperm production — High blood pressure damages the blood vessels that supply the testes, reducing oxygen and nutrient delivery. Some common blood pressure medications, particularly calcium channel blockers, were also found to decrease sperm count and motility.

• Poor sperm quality was linked to harmful sugar byproducts — Chronic high blood sugar causes advanced glycation end products (AGEs) to build up, which in turn contributes to oxidative stress and systemic inflammation. The study found that AGEs interfere with the body’s hormonal system (the hypothalamic-pituitary-gonadal axis), reducing testosterone and sperm production while increasing the risk of metabolic diseases.

• Semen quality is an early warning sign of metabolic and heart disease — The study reinforced that poor semen quality is often one of the earliest signs of systemic disease. Many men with underlying metabolic dysfunction may not show symptoms, but a semen analysis could reveal hidden health risks. Hence, doctors should view sperm quality as a key health marker, not just a measure of fertility.

• Obesity — Excess body fat lowers sperm concentration, reduces motility (movement), and increases DNA damage. It also raises estrogen levels and worsens insulin resistance, which disrupts testosterone production and sperm development. Obese men are more likely to experience erectile dysfunction and lower libido as well, further reducing reproductive potential.

• Diet — A diet high in processed foods, trans fats, and refined sugars is linked to lower sperm quality. In contrast, diets rich in antioxidants (vitamins C and E), omega-3 fats, and polyphenols improve sperm movement, reduce DNA damage, and protect against oxidative stress.

• Psychological stress — Long-term stress increases cortisol, which suppresses testosterone and disrupts hormones needed for sperm production. High stress levels are linked to lower sperm concentration, poor motility, and abnormal sperm shape. Men with chronic stress or anxiety disorders had significantly worse semen quality than those with lower stress levels.

• Electromagnetic fields (EMFs) — Prolonged exposure to EMFs from cell phones, laptops, and Wi-Fi devices is linked to sperm DNA damage, lower motility and reduced viability. Keeping your phone in your pants pocket or using a laptop on your lap for extended periods increases testicular heat and exposes sperm to harmful radiation, further reducing fertility.

• Smoking — Cigarette smoking reduces semen volume, sperm count, and motility while increasing DNA fragmentation. It also raises oxidative stress, leading to sperm abnormalities and reduced fertilization potential. Smokers have higher levels of toxic heavy metals (cadmium and lead) in their semen, which further disrupts sperm production.

• Alcohol consumption — Heavy drinking lowers testosterone, disrupts sperm development and increases oxidative stress in the testes. Chronic alcohol use also damages testicular tissue, raises estrogen levels, and leads to testicular shrinkage. Heavy drinkers were shown to have higher rates of sperm DNA damage compared to moderate or non-drinkers.

1. Optimize your weight through a healthy diet — Maintaining a healthy weight is important for enhancing fertility. Consuming a balanced diet also helps regulate hormone levels, reducing obesity-related infertility issues and enhancing sperm quality. Your daily macronutrient intake should be structured as follows:

I also recommend balancing your macronutrients effectively using tools like Food Buddy, which is a key feature of my upcoming Mercola Health Coach App.

2. Manage your stress — Chronic stress disrupts hormonal balance and impairs sperm production. Incorporate stress-reduction techniques into your daily routine, such as meditation, yoga, and deep breathing exercises, or engage in activities you enjoy. Managing stress effectively supports healthy testosterone levels and improves overall reproductive function.

3. Reduce your exposure to endocrine-disrupting chemicals — While it is virtually impossible to avoid all chemical exposure, your diet, personal care, and common household products pose the most immediate risk to your and your family’s health.

This is particularly true when it comes to hormone-disrupting chemicals. Learn more about these chemicals and how to reduce your exposure in “Environmental Toxins and Poor Health Trends Threaten Fertility Worldwide.”

4. Avoid EMF exposure — Minimize your exposure to EMFs to protect sperm motility and viability. Avoid keeping laptops and cellphones near your genitals, and consider turning off Wi-Fi at night. Creating an EMF-free zone in your bedroom helps reduce oxidative stress on sperm cells, thereby enhancing fertility.

5. Quit smoking and avoid alcohol — Eliminating smoking and reducing alcohol intake are essential for improving male fertility. By quitting these habits, you will significantly boost your sperm health and increase the chances of successful conception.