How to improve sperm quantity, quality and mobility?

six spermatozoïdes roses sur fond rose

Male fertility is a key determinant of sperm health. Gentlemen, be aware that you can adopt simple daily gestures to improve the quality of your sperm and increase your chances of conception. Indeed, sperm quality, and therefore fertility, depends on a healthy diet and lifestyle, just as it does for women. 

Quality and quantity: the development of healthy sperm.

Maintaining a good body temperature

Sperm quality and production are sensitive to temperature and environmental toxins. Many pollutants considered to be endocrine disruptors impair male fertility. To promote the health of your sperm cells, it is advisable to keep them at a temperature below 2° compared to the rest of the body. You should therefore avoid saunas, steam baths and Jacuzzis as much as possible, tight trousers, telephones in pant pockets and computers on your thighs.

The production of spermatozoa, also called spermatogenesis, takes place over the span of 72 days, i.e. 2 and a half months. Any event that alters spermatogenesis will have an impact during the 72 days that follow, the time it takes for a new production of spermatozoa to develop. For example, a disruptive fever of 39 degrees may slow down sperm production and it will be necessary to wait more than 2 months for a complete recovery of spermatogenesis.

Adopt a balanced diet

Diet plays an important role in male fertility. In order to produce healthy sperm and thus boost his fertility, it is important to pay attention to the contents of your plate as soon as the desire to have a child is expressed.

In order to increase sperm production, foods rich in antioxidants such as green vegetables, fruits, vegetable oils, nuts, green tea, dark chocolate and spices (curry, turmeric, ginger) should be favoured. These foods protect you from external aggressions such as pollution, stress, UV rays or tobacco. 

It is also advisable to eat foods rich in magnesium, vitamin B9, selenium and zinc, as well as those rich in omega 3 such as nuts and nut oil, fatty fish (salmon, herring, anchovies), rapeseed and soya. Foods that are too fatty should be avoided.

How can sperm motility be improved?

Improve your lifestyle 

As recommended to women, men need to cut down on their alcohol consumption to increase their chances of conceiving a child. Too much alcohol leads to poor quality sperm, including erectile dysfunction.

Without surprise, tobacco harms fertility as it reduces sperm production. It is advisable to reduce tobacco consumption or even stop smoking altogether. The same is true for various drugs that can reduce the concentration of sperm.

Another known factor is weight, which can also interfere with fertility in both genders. Being overweight or underweight can have a negative effect on sperm quality. It is important to have a balanced diet and to take part in regular sporting activity, without becoming overweight. Maintaining a stable weight is the key to producing good quality semen.

Managing stress

Stress means difficulty conceiving. Stress interferes with hormones, affects sperm production and reduces the chances of conception. Exercise, yoga, meditation and other relaxation exercises can help you manage your stress. Some activities, such as drawing or gardening, are also excellent ways to relax.

One final tip to improve the quality of your semen and to adopt a healthy lifestyle, getting a minimum of eight hours sleep a night helps improve the quality of your seminal fluid. 

In order to assess your sperm quality, quantity and motility, only a male fertility test will allow you to find out more and take the necessary steps with the help of a fertility specialist. Learn more about male fertility diagnosis right here