For many men, soda, sports drinks, or artificially flavored fruit juices are part of their daily routine. It’s typical to crack open a can of soda while watching their favorite game or guzzle down a bottle of energy drink after a strenuous workout at the gym. But if you’re guilty of these habits, watch out — that sickly sweet drink you enjoy every day could be making you infertile.
According to global research, sperm concentration has dropped by over 50% between 1973 and 2018,1 and recent studies found that consuming sugary beverages regularly is one of the primary reasons for this consistent decline.
But this isn’t just a fertility issue — it reflects broader metabolic, hormonal, and cellular disruptions. Sperm health functions as a biomarker of overall well-being, and poor semen quality has been linked to higher risks of chronic disease, accelerated aging, and reduced lifespan.2,3
Sugary Beverages Are Impairing Male Reproductive Health
A recent systematic review published in the journal Nutrients examined the association between sugar-sweetened beverage (SSB) intake and male reproductive outcomes. The researchers analyzed 11 human studies published between 2000 to 2024, and consistently found a link between high sugary drink consumption and decreased semen quality.4,5
• Men with higher sugar intake showed worse sperm health — The review evaluated data from healthy adult males across various age groups. Among those who consumed more than seven sugar-sweetened drinks per week (equivalent to 245 to 262.5 grams of sugar), sperm concentration dropped by 22% compared to those who did not consume these sweetened beverages.
• Overall sperm quality declined due to dietary sugar intake — The review cited evidence that sperm parameters — such as total count, volume, motility, viability, motility, concentration, and morphology — were negatively impacted by increased sugar consumption, even in otherwise healthy men.
• Sugary drink consumption also increased DNA damage in sperm — Men with higher sugar intake showed more sperm DNA fragmentation. Damage to sperm DNA not only interferes with fertilization but also increases the risk of miscarriage and may lead to compromised embryo development.
• Hormonal changes were also observed in men who frequently drank sugary beverages — Increased consumption of sugary drinks was associated with elevated estradiol and lower testosterone levels in men. These hormonal imbalances further impair sperm production and quality, suggesting a double-hit effect on male reproductive health.
• Another key fertility hormone is affected when you consume too much sugar — One of the studies they analyzed showed that sugary drinks lower levels of inhibin-B, a hormone tied to sperm count. A lower inhibin-B to FSH (follicle-stimulating hormone) ratio signals poor sperm development, linking sugar to both hormone imbalance and impaired sperm function.
Male Reproductive Health Declines Due to Metabolic Dysfunction
It’s common knowledge that excessive intake of processed sugar and artificial sweeteners is associated with weight gain, and the study notes that this is primary reason why sugary beverages are disrupting male fertility. Obesity is linked to lower sperm count and DNA damage, as it leads to hormonal imbalances that affect spermatogenesis (the process by which sperm are produced).6
“SSB may cause obesity, which disrupts the hypothalamic-pituitary-gonadal axis, causing impaired gonadotropin responses and altered ultrastructure of ejaculated sperm,” News-Medical.net explains.7 Gonadotropins are two types of hormones (luteinizing and follicle-stimulating hormones) that play a major role in sperm production.8
• Sugary drinks trigger oxidative stress that damages sperm — Consuming high amounts of SSBs increases reactive oxygen species (ROS), which are unstable molecules that damage cells. This leads to sperm DNA damage, weaker sperm membranes, and poor mitochondrial function. Damaged mitochondria mean sperm can’t swim effectively or survive long enough to fertilize an egg.
• Oxidative stress speeds up cellular aging — Men who frequently drink sugary sodas also show shorter telomere lengths in their white blood cells. Telomeres are like protective caps on DNA; when they shrink, it’s a sign of accelerated aging — including in reproductive cells.
• High blood sugar from sugary drinks damages blood vessels — Spikes in blood glucose from SSBs impair blood flow by affecting the function of the lining in blood vessels (endothelium). Poor circulation hurts reproductive organs and reduce overall sperm quality.
The study also highlights that antioxidants like coenzyme Q10 (CoQ10), vitamins C and E, glutathione, and N-acetylcysteine may help reduce oxidative damage, and the best way to reap these nutrients is to eat a diet rich in natural antioxidants from whole foods.
Artificially Sweetened Beverages in Particular Are Decimating Your Sperm
While the featured study focused on sugary beverages in general, I believe that artificially sweetened drinks, particularly those that use non-caloric sweeteners like aspartame are particularly more damaging, not just to male fertility, but your overall health — and many studies support this notion.
For example, a systematic review published in Frontiers in Nutrition examined how artificial sweeteners impact male fertility in animals.9 The review evaluated nine studies that looked at how non-caloric sweeteners like aspartame, saccharin, and sucralose affected male reproductive health in rodents, particularly their effects on sperm count, hormone levels, and reproductive organ health.
• The reviewed studies focused on healthy male rodents exposed to common sweeteners — The researchers analyzed data from studies on rats and mice, most of which were healthy before testing. About half of the studies (44%) reported clear reductions in sperm count, sperm motility, and testosterone levels after exposure to artificial sweeteners.
• The doses used in studies were similar to human consumption levels — The sweetener amounts tested in many studies reflected typical human intake through products like diet sodas and flavored supplements. That means the negative effects weren’t limited to extremely high doses. Regular consumption — even in what would be considered “normal” daily use — was enough to disrupt reproductive health in rodents.
• Artificial sweeteners damaged the testicular cells that produce sperm and hormones — The review noted that artificial sweeteners harmed Leydig cells, which are found in the testicles and are essential for regulating sperm growth and testosterone production. In some of the studies, these cells were visibly damaged or reduced in size, which directly impaired the ability of the testicles to function properly.
• Sweeteners disrupt receptors involved in sperm development — Some artificial sweeteners appeared to interfere with T1R3 taste receptors located in the testicles. These receptors play a role in sperm development and function, and altering their activity could impair sperm maturity and motility.
The analysis also found that the effects of artificial sweeteners on the animals are dose-dependent, meaning the higher their consumption, the greater the damage to their fertility. This is important for anyone consuming multiple “sugar-free” or “zero-calorie” products daily, as the total exposure adds up quickly.
New Study Zooms in on Sucralose’s Effects on Male Fertility
A recent animal study published in Environmental Perspectives examined the specific effects of sucralose on male fertility. Considering that sucralose now makes up 30% of the sweetener market in the U.S., its effects on infertility should be a cause for concern.
“Notably, the study highlights concerns about sucralose-6-acetate, a genotoxic byproduct of sucralose manufacturing and metabolism, which may exacerbate health and environmental risks,” News-Medical.net reports.10
• The researchers used healthy male rats — The Sprague-Dawley (SD) rats, which were six weeks old, and were divided into four experimental groups. For two months, the rats were given sucralose in different doses — 1.5 mg/kg, 15 mg/kg, 45 mg/kg, and 90 mg/kg. At the end of the study, the rats’ blood samples and organs were observed.
• Sucralose disrupted the cellular cleanup process in the testes — The researchers found that sucralose impaired autophagy and lysosomal activity in the testicles. Autophagy is the internal cellular system that removes waste and repairs damage. Without it, defective cells accumulate, which creates a harmful environment for developing sperm and further undermines fertility.
• Oxidative stress markers spiked after sucralose intake — Sucralose exposure significantly increased malondialdehyde (MDA), a compound that signals oxidative damage. This type of stress breaks down cell membranes, disrupts energy production in sperm, and damages their DNA — making them weaker and more prone to dysfunction.
• A crucial hormone signal was silenced by sucralose — The study also found suppressed levels of kisspeptin — a hormone that triggers the brain to initiate the entire reproductive hormone cascade. When kisspeptin is reduced, the body’s signal to produce testosterone and sperm is weakened at the source, leading to system-wide reproductive disruption.
For men facing fertility issues or simply aiming to protect their reproductive health, this research provides a solid reason to avoid not just sucralose, but also all artificial sweeteners. As the researchers conclude:
“The findings underscore the need for careful consideration of non-nutritive sweeteners in diets and their potential impact on reproductive health. This comprehensive study provides critical insights into the mechanisms by which sucralose alters male reproductive physiology and suggests important implications for food safety regulations and policies.”
Protect Your Fertility — Discard All Artificially Sweetened, Sugary Drinks and Foods Now
If you’re trying to protect your fertility, support your hormones, or prepare for a future family, your diet matters more than you think. Constantly consuming sugary beverages or artificially sweetened diet sodas will directly impact the health of your sperm and reproductive system. The good news is that reversing or preventing this damage starts with simple changes. Here are strategies for you to follow today to take back control of your reproductive health:
1. Stop drinking anything with sucralose or aspartame — If you’re constantly drinking diet sodas, sugar-free protein powders, or flavored waters with ingredients like sucralose or aspartame, it’s time to cut them out of your life. Even small daily amounts are enough to trigger this kind of damage, so this is a change you don’t want to delay.
2. Eliminate processed foods and snacks that contain artificial sweeteners and added sugars — Don’t just look at what you drink — check your food labels too. Artificial sweeteners like sucralose and aspartame often hide in protein bars, “sugar-free” yogurts, flavored oatmeal packets, chewing gum, and frozen diet meals.
Added sugars — like high-fructose corn syrup — also fuel oxidative stress and hormone disruption. Swapping these out for real, whole foods will give your body what it needs to repair and protect your reproductive system.
3. Replace sodas and sweetened drinks with clean, hydrating options — Choose pure filtered water or homemade herbal teas instead. If you miss the sweetness, try adding a small amount of raw honey or fresh fruit slices. These alternatives don’t trigger the oxidative stress and hormonal chaos that sugary and artificially sweetened drinks do, and they support your body’s natural balance instead of disrupting it.
4. Use food to fight oxidative stress and support sperm health — Build your meals around antioxidant-rich foods like wild blueberries, dark leafy greens, pastured eggs, and wild-caught fish. These foods help neutralize the ROS that sucralose and sugary drinks flood your cells with.
5. Get rid of habits that silently lower testosterone — If you’re frequently tired, gaining belly fat, or noticing low sex drive, hidden hormone disruption might already be happening. Avoid plastics that contain BPA, stay active with resistance training, and prioritize getting seven to eight hours of uninterrupted sleep.
These lifestyle factors help restore your testosterone levels and keep your reproductive system running at full strength. For more lifestyle changes to help boost your fertility, read “Lifestyle Choices Are Sabotaging Male Fertility.”
6. Track your progress and set goals to stay motivated — Consider tracking changes in energy, libido, body composition, or fertility markers over time. Even small improvements will build confidence and show your efforts are paying off. Remember, every good choice you make today helps repair the damage and builds stronger, healthier cells for the future.
Frequently Asked Questions (FAQs) About Sugary Drinks and Male Fertility
Q: How do sugary drinks affect male fertility?
A: Sugary beverages — like soda, sweetened fruit juices, and energy drinks — lower sperm concentration, reduce motility (movement), and increase DNA damage in sperm. They also disrupt hormone levels, including testosterone and inhibin-B, which are essential for healthy sperm production.
Q: Are artificially sweetened drinks like diet sodas safer for fertility?
A: No. Studies on artificial sweeteners such as sucralose, aspartame, and saccharin show they damage testicular cells, reduce testosterone, and harm sperm quality — even at consumption levels similar to what people drink daily.
Q: What are the long-term health risks linked to poor sperm quality?
A: Poor sperm health isn’t just a fertility issue — it reflects broader metabolic and hormonal imbalances. It’s linked to a higher risk of chronic disease, faster cellular aging, and shorter life expectancy, making it a powerful marker of overall health.
Q: What causes the damage to sperm and hormones from these drinks?
A: The main issue is oxidative stress. Sugary and artificially sweetened drinks increase levels of reactive oxygen species (ROS), which damage cells, disrupt mitochondrial energy production in sperm, and impair hormone signaling needed for sperm development.
Q: What can I do to improve and protect my fertility starting today?
A: Eliminate sugary and artificially sweetened beverages, read labels to avoid hidden sweeteners in foods, switch to antioxidant-rich whole foods, and support hormone health with regular exercise, quality sleep, and reduced exposure to toxins like BPA in plastics.
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