So often in life, things that are very good for us can also be bad if we have too much, or too little, of them. This is especially true with male fertility, which is a delicate balance of hormones and proteins to create healthy sperm so you can have children. Thankfully, there are some proven ways that any man can improve his fertility.

First, the basics : Keep your genitals away from heat – so no hots tubs, hots baths, Jacuzzis, or hot saunas. Likewise, no laptops on your lap, and keep cell phones away from front pockets. And no testosterone replacement, as this is a proven way to suppress sperm counts. If you are on any prescription medication, talk to your doctor as many medicines can hurt sperm.

Next : Look at your lifestyle. In general, if it is good for your heart or your brain, or for longevity, it’s probably good for your testicles. So it’s important to take an honest look at the habits and behaviors in your life which could be potentially harmful to sperm health and fertility (as well as overall health and well-being) and commit to making some changes.

We all know what is bad for us. Smoking, drinking, being a couch potato and being overweight are not good for your general health and yes, you guessed it – they are bad for your fertility. The good news is that the sooner you cut back (or better yet, stop) the stupid, the sooner your fertility will improve. Quit the bad habits, eat less and move more. Don’t wait until there is a problem.

Consider increasing healthy foods and specific nutrients to improve to improve sperm numbers and quality. Experts suggest a diet with lots of anti-oxidant rich foods (colorful berries, fruits and vegetables) and a focus on some key nutrients..

Here’s a list of the most commonly recommended nutrients that can improve a guy’s fertility. Remember that the natural food sources are better than store-bought supplements. If you do think you need supplements, talk to your doctor first for guidance on which ones you actually need and at what doses. Also, keep in mind that some supplements can be dangerous with certain medications.

For many of these nutrients, too much is just as bad for fertility and general health as is not enough, so don’t go overboard with supplements. If a little bit is good, that does not mean that a lot is better.

Vitamin C is water-soluble vitamin does wonders for improving sperm and reduces damage to all cells of the body.

Vitamin E is anti-oxidant works well with Vitamin C to scavenge up dangerous high-energy particles and boost sperm quality.

Co Enzyme Q 10, which is necessary for all cells to function, has been shown to improve sperm counts and motility.

Zinc is an essential mineral that can help sperm and increase pregnancy rates.

Selenium is a trace mineral that is used by the body to fight oxidative damage and improve fertility and general health.

Green tea has many healthy ingredients (catechins) that may boost fertility. It is important to drink green tea – do not take concentrated green tea capsules, as these are a common cause of serious liver damage.

Red grapes, red grape juice, and red wine are high in resveratrol, also shown to be a powerful anti-oxidant that may improve sperm quality.

Lycopene, which is low in infertile men, is naturally occurring in red fruits and vegetables- ketchup, tomato paste, guava, and watermelon.

Vitamin D deficiency in males has been found to result in low sperm count and motility and reduced pregnancy rates. Be careful as excess vitamin D can be harmful.

Fish Oil plays a valuable role in providing key nutrients needed by sperm for fertility. For better absorption, try to get it from cold water fish (like salmon) instead of supplements.