How to Improve Sperm Quality and Increase Fertility 

If you’re looking to conceive, it’s important to remember that your sperm plays a critical role in the process. Healthy sperm are more likely to survive their journey to fertilize an egg, which is why it’s essential to do all you can to keep your sperm healthy.

If you and your partner are having difficulty getting pregnant, there are some steps you can take to improve the quality of your sperm and increase your chances of conceiving. Here are seven tips for having healthy sperm that will help boost your fertility.

1. Eat Healthy Foods 

What you eat is one of the most important factors in determining the health of your sperm. Eating lots of fresh fruit and vegetables, whole grains, lean meats, fish, and nuts helps ensure that your body is getting the nutrients it needs to produce healthy sperm. It’s also important to get enough zinc from food sources like oysters, beef, nuts, and legumes, as this mineral is essential for sperm production. 

But remember this: You should limit unhealthy fats, such as trans fats, which can decrease fertility and damage the quality of your sperm.

2. Exercise Regularly

Getting regular exercise—at least 30 minutes a day—is key for maintaining healthy sperm production. Exercise helps increase blood flow throughout the body, including to the testicles, where cells create new sperm every day. Regular exercise also lowers stress levels and increases libido, both of which can help improve fertility.

But be sure not to overdo it! Too much exercise can have a negative effect on testosterone levels which could lead to decreased sperm count and even infertility in some cases.

3. Limit Alcohol Intake     

Drinking too much alcohol can impair testosterone production, which leads to weaker, fewer sperm being produced. Men who want healthy sperm should limit their alcohol intake to two drinks a day or less.

4. Quit Smoking & Drugs  

Smoking cigarettes has been linked with poor semen quality. While recreational drugs such as marijuana can decrease libido and disrupt hormone balance leading to lower-than-normal testosterone levels—both result in decreased fertility potential in men. For the best chance of conception, both partners should be completely drug-free before trying for a baby. 

Also Read: How to Quit Smoking in 5 Easy Steps

5. Minimize Stress

Stress has negative effects on our bodies, and our reproductive systems are no exception! Chronic or acute stress has been shown to reduce testosterone production, which affects the production of high-quality sperm cells. Therefore, try your best to manage stress levels to keep your body (and mind) relaxed and calm so that you can produce high-quality sperm.

Meditation and relaxation techniques, such as deep breathing exercises or yoga, can be helpful in reducing stress levels naturally. You could also try taking regular breaks throughout the day where you focus on something calming, like reading a book or going for a walk in nature.  

6. Avoid Heat

Heat can damage sperm production, so avoid activities and environments that may raise body temperature too high (such as hot tubs or saunas). Additionally, wearing tight-fitting clothing or underwear can increase testicular temperature and affect fertility; opt for loose-fitting boxers instead. 

7. Try Supplements

Certain supplements, such as CoQ10, zinc, folic acid, selenium, and vitamins C, D, and E, have been linked to improved sperm quality. Adding these supplements to your diet can help boost sperm count as well as motility and morphology (the shape of the sperm). However, always speak to a doctor before taking any supplement in order to get the correct dosage for you.

Talk With Your Doctor

If you have any questions about your fertility or how treatments or medications may be affecting it, talk to your doctor. They can give you more information and advice on how to have healthy sperm and conceive successfully.