It seems I have some news that might catch you off guard—reports indicate that men are increasingly practicing something referred to as “spermmaxxing.”
Spermmaxxing, according to various sources, is about enhancing both the quality and quantity of sperm. The methods range from quite reasonable (like ensuring adequate sleep and a healthy diet) to more questionable ones (like consuming raw garlic or even soaking your testicles in ice water).
For those who might not be familiar with internet jargon: adding “maxxing” to the end of a word suggests an attempt to optimize that aspect of life. So, if you’re finally tackling your tax paperwork, surprise—you’re taxmaxxing.
It’s pretty clear there’s genuine concern circulating online about male fertility. But is this worry justified? We’ve consulted experts to unpack the current landscape of male reproductive health and explore genuine ways to care for sperm.
Are we really facing a male fertility crisis?
Rightwing pronatalists, certain influencers from the manosphere, and so-called longevity advocates are all lamenting what they see as a decline in men’s virility.
While they have some basis for their claims—studies indicate a significant drop in men’s sperm counts—it’s worth noting that one major analysis from 2023 concluded that between 1973 and 2018, sperm concentration and total count dropped by over 50% and 60%, respectively.
Dr. Sevann Helo, a urologist and fertility specialist at the Mayo Clinic, suggests this decline could stem from various modern lifestyle choices, including obesity, sleep deprivation, smoking, stress, and environmental pollution.
Even though the overall concern about decreasing fertility is likely valid, Dr. Justin Dubin, a board-certified urologist who specializes in men’s health, believes there’s a significant issue with the information floating around online. Too often, people twist small truths to sell unverified products or sensationalize their claims for views, leading to a sea of misinformation regarding men’s health.
“There’s a lot of dubious advice now associated with sperm,” comments Lauren Silva Laughlin, who runs a sperm donor platform. She mentions that despite the eye-rolling at terms like “spermmaxxing,” focusing on men’s reproductive health is beneficial for everyone.
“Fertility discussions have long been considered a women’s issue, with women bearing most of the associated burdens,” she explains. “Why can’t we have open conversations with men regarding their health, emphasizing their fertility and well-being?”
What are signs of reproductive health problems?
So, with all this chatter about sperm, how can someone gauge the health of their sperm?
Dr. Helo suggests that a semen analysis is the best method for diagnosing fertility issues. This involves checking sperm at a fertility clinic to understand both quality and quantity. But if you’re not ready for that, Helo points out that sexual function may serve as an everyday indicator.
“We often look into how well you can achieve an erection,” Dr. Dubin notes. Natural, spontaneous, or morning erections are generally good signs of sexual health.
Conversely, erectile dysfunction can be a red flag, indicating potential problems not just in sexual health but overall wellness. To maintain a healthy erection, factors like blood flow, testosterone levels, and manageable stress all play key roles. Trouble in this area could hint at anything from fertility challenges to higher blood pressure or depression.
“Erectile dysfunction can really be a warning signal for men’s health,” Dubin adds.
Additionally, Dr. Helo sees issues like testicular pain or swelling in her practice, which could signify conditions like varicocele or low testosterone, potentially leading to symptoms such as weight gain and fatigue. A struggle to conceive after six to twelve months might also raise suspicions about fertility.
What are common misconceptions about male fertility?
The misinformation around men’s health is overwhelming. In 2023, Dr. Dubin published a paper revealing that a lot of men’s health content on platforms like Instagram and TikTok was largely inaccurate.
“Most of it is simply wrong,” he points out.
Here’s what the scientific community generally agrees on:
Male fertility does change with age. Although men tend to remain fertile longer than women, sperm quality does decline over time, and older paternal age is linked to lower fertility and some negative health outcomes for children.
Semen retention offers no fertility boost. Despite its popularity online, there’s no evidence that avoiding ejaculation improves fertility; it might even be counterproductive.
“You need to keep things flowing,” says Dubin. “Stagnant sperm isn’t healthy sperm.”
For men with average sperm counts trying to conceive, Dr. Helo typically recommends having intimacy daily for several days leading up to ovulation and once or twice after.
Testosterone replacement does not enhance fertility. While fertility and testosterone are closely related, it’s a complex situation, and low testosterone doesn’t always lead to infertility.
“Social media tends to confuse testosterone therapy with fertility,” Dr. Helo explains. In fact, testosterone treatment can inhibit sperm production, and in rare cases, this stoppage can be permanent.
For men facing genuinely low testosterone, there are alternatives that won’t harm sperm production, making it essential to consult a knowledgeable provider.
How can one improve the quantity and quality of their sperm?
When it comes to fertility, lifestyle changes can make a difference, according to Dubin. “Every three months, you have a new supply of sperm, which provides a great opportunity for improvement.”
Avoid excessive heat. Whether it’s hot yoga, saunas, or even laptops on your lap—steer clear of anything that could negatively impact sperm health.
“Your testicles need to be cooler than your body,” Dubin explains.
Prioritize sleep. Quality REM sleep is essential for testosterone levels, he adds.
Eat healthily. A Mediterranean diet is often linked to better sperm health, but reducing processed foods in favor of whole foods, fruits, and veggies also promotes improvement.
Perform strength training. While any exercise can be beneficial, resistance training specifically has been shown to boost testosterone levels, according to Dubin.
