10 ways to improve sperm quality, naturally

On this page:

What do we mean by sperm quality?

Sperm quality test

10 proven ways to improve sperm quality

Diet and nutrition

Smoking and vaping

Alcohol intake

Heat exposure

Stress and mental health

Exercise

Drugs and medications

Environmental toxins

Sleep

Assisted reproductive treatments for sperm issues

FAQs

What do we mean by sperm quality?

When we talk about sperm quality, we are usually referring to three main things:

• Sperm count refers to the number of sperm in a semen sample. A higher count increases the likelihood that one sperm will reach and fertilise the egg.

• Sperm motility describes how well the sperm can swim. Good motility helps the sperm move through the female reproductive tract to reach the egg.
  
• Sperm morphology is about the shape and structure of the sperm. Sperm with normal morphology are more likely to penetrate and fertilise the egg successfully.

These factors are essential because even if just one is outside the normal range,  such as too few sperm, poor movement or abnormal shape, it can make it harder to conceive naturally.

Other factors include sperm volume (the amount of semen), pH levels, and DNA fragmentation. All of these play a role in whether the sperm can reach and fertilise an egg.  

Dr Vladimiro Silva, Scientific Director of Ferticentro, explains:

“When we test sperm in the lab, we are looking not just for quantity, but also for function. Even a man with a normal sperm count might struggle to conceive if the sperm are not moving well or are poorly shaped.“

Sperm quality test

A sperm quality test, also called a semen analysis, is a simple lab test that checks how healthy your sperm are. 

It looks at key things like how many sperm you have (count), how well they move (motility), and their shape (morphology). 

It can also check the volume of your semen and other details that help your doctor understand your fertility.

If you’re trying to conceive, this is often one of the first and most important tests to do.

10 proven ways to improve sperm quality

If you are trying to improve your sperm quality, there are practical steps you can take. From what you eat to how much you sleep, many everyday habits can affect your fertility. 

The good news is that sperm health responds well to change. Below, we look at 10 evidence-based ways to boost sperm count, motility, and overall quality and help improve your chances of conceiving.

Diet and nutrition

One of the best ways to make sperm stronger for pregnancy is by improving your diet.

Diets high in processed foods, saturated fats, and added sugars have been linked to lower sperm count and poorer motility. These types of foods can increase inflammation and oxidative stress in the body, which in turn damages sperm cells.

On the other hand, a diet rich in whole foods, especially fruits, vegetables, nuts, seeds, and fish, can support sperm health. Antioxidants like vitamin C, vitamin E, zinc, and selenium are particularly helpful in reducing oxidative stress in the testes. Omega-3 fatty acids, found in oily fish like salmon and mackerel, are also associated with improved sperm motility and count.

“Oxidative stress is one of the main enemies of sperm. Antioxidants help protect sperm cells from damage and support their function,” says Dr Silva.

Top tips to increase sperm quality naturally:

• Eat a Mediterranean-style diet: lots of vegetables, healthy fats, and oily fish

• Reduce your intake of red meat, fried foods, and processed snacks

• Include foods high in zinc, selenium, and omega-3s

• Limit sugary drinks and refined carbs
  

Weight and BMI

Maintaining a healthy weight is one of the most effective ways to boost sperm count. 

Being overweight or obese can lower testosterone levels and increase oestrogen in men, which disrupts sperm production. 

This hormonal imbalance can result in lower sperm count, reduced motility, and abnormal sperm morphology. Excess fat, particularly around the belly, is also linked to increased oxidative stress and inflammation.

Losing even a small amount of weight can help regulate hormones and improve sperm parameters. Studies show that a 5–10% reduction in body weight can have a measurable positive impact on male fertility.

Top tips to increase sperm quality naturally:

• Gradual weight loss through healthy eating and regular exercise

• Avoid extreme diets or fasting, which can stress the body and impact hormone balance

• Track progress with your healthcare provider or nutritionist

“We often see improvements in sperm quality just a few months after a man starts losing weight. It does not take much to start seeing positive changes,” says Dr Silva.

Smoking and vaping

Quitting smoking is one of the best things you can do to improve sperm quality. Cigarettes can damage your sperm in several ways. They can lower your sperm count, reduce how well your sperm moves, and increase DNA damage. Smoking can also affect your hormone levels, making it harder for your body to produce healthy sperm.

Vaping is not a safe alternative. It still contains nicotine and other harmful chemicals that can affect how your sperm develop and function. Whether you smoke or vape, cutting it out can make a real difference to your fertility.

“We advise all our male patients trying to conceive to quit smoking completely. It is one of the most powerful things you can do for your fertility,” says Dr Silva.

Top tips to increase sperm quality naturally:

• Talk to your doctor or fertility specialist about safe stop-smoking options while trying to conceive

• Look for local or national quit-smoking programmes in your country

• Use quit-smoking apps to track your progress and stay motivated

• Try nicotine replacement products if they are suitable for you

• Consider behavioural support like counselling or group sessions for extra guidance and encouragement

Alcohol intake

Drinking too much alcohol can lower testosterone and damage the cells that make sperm. It can also affect your sex drive and lead to problems like erectile dysfunction, which can make it harder to conceive.

Even moderate drinking can affect the way your sperm move and develop. Heavy drinking is also linked to hormone imbalance and oxidative stress, both of which can reduce sperm quality over time. Cutting back on alcohol is a simple step that can make a real difference.

Top tips to increase sperm quality naturally:

• The NHS recommends drinking no more than 14 units of alcohol a week, spread over 3 days or more. That is about 6 medium (175ml) glasses of wine or 6 pints of 4% beer

• Try to avoid binge drinking and give your body time to recover between drinking days

• Choose lower-alcohol drinks or alcohol-free alternatives when possible

Cutting back on alcohol is a small change that can help improve sperm quality and support your fertility.

“Male fertility is not fixed. Sperm quality changes over time, and men have more control over it than they think,” says Dr Silva.

Heat exposure

If you are trying to improve sperm volume or quality, avoiding too much heat is a good place to start. Your testicles sit outside your body because sperm need a slightly cooler temperature to develop properly.

Regular exposure to heat, like hot baths, saunas, heated seats, or keeping a laptop on your lap, can raise the temperature in the scrotum and affect how your body makes sperm. Over time, this can lower your sperm count and reduce how well they move. Making a few simple changes can help keep things at the right temperature for healthy sperm.

Top tips to increase sperm quality naturally:

• Avoid hot tubs and saunas while trying to conceive

• Switch to loose, breathable underwear like cotton boxers

• Keep laptops off your lap and avoid using heated blankets or pads

• Take regular breaks if you have a sedentary job or sit for long periods
  

Stress and mental health

Long-term stress can affect the hormones your body needs to make sperm. When stress levels stay high, the body produces more cortisol, a hormone that can lower testosterone and disrupt the signals between your brain and your testicles.

Stress can also make it harder to stick to healthy habits like eating well, staying active, or getting enough sleep. 

If you are feeling anxious or low, it might also affect your sex drive or lead to other difficulties like erectile dysfunction. 

Taking care of your mental health is just as important as looking after your physical health when you are trying to conceive.

“Stress hormones like cortisol interfere with testosterone production. Managing stress is just as important as eating well or not smoking,” explains Dr Silva.

Top tips to increase sperm quality naturally:

• Exercise regularly to release endorphins and improve mood

• Practice mindfulness, deep breathing, or meditation

• Prioritise sleep and downtime

• Speak to a therapist, coach, or support group if you are feeling overwhelmed

Exercise

Exercise is a great way to support sperm health. Staying active helps balance hormones like insulin and testosterone, reduces oxidative stress, and supports a healthy weight, all of which can improve sperm count and motility. Activities like walking, swimming, cycling, or yoga are especially good for your overall health and fertility.

But more is not always better. Overtraining or doing intense endurance sports too often can raise stress hormones like cortisol, which may lower testosterone. Using performance enhancers or anabolic steroids can also stop your body from making sperm. Aim for a balanced routine that supports your body without overloading it.

“Making small lifestyle changes can significantly improve sperm health in just a few months. It is empowering to know that you can take action,” says Dr Silva.

Top tips to increase sperm quality naturally:

• Aim for at least 150 minutes of moderate activity per week

• Include strength training two times a week

• Avoid overtraining or high-dose supplements without medical advice
  

Drugs and medications

Some medications and recreational drugs can affect sperm quality and interfere with the hormones your body needs to make sperm. These include:

• Anabolic steroids, which can reduce or completely stop sperm production by blocking natural testosterone

• Cannabis, which may lower sperm count and make it harder for sperm to move properly

• Opiates, which can reduce testosterone levels and lower sex drive with long-term use

• Certain antidepressants (especially SSRIs), which in some cases may affect sperm movement or DNA quality

• Testosterone supplements, which can switch off sperm production in the testicles altogether

If you are taking any of these, speak to your doctor or fertility specialist before making changes. There are often safer alternatives available if you are trying to conceive.

Top tips to increase sperm quality naturally:

• Share a full list of medications with your fertility specialist

• Discuss fertility-safe alternatives if you are taking any of the drugs above

• Avoid recreational drug use while trying to conceive
  

Environmental toxins

Everyday chemicals can affect your hormone levels and interfere with how your body produces sperm. These are often called endocrine-disrupting chemicals (EDCs), and they are found in many common products, including:

• Plastics, especially those containing BPA (bisphenol A)

• Pesticides and herbicides used on food

• Personal care products like shampoos, lotions, and deodorants with parabens or phthalates

• Household cleaners and industrial chemicals

You cannot avoid every source of exposure, but small changes can help reduce the impact on your fertility.

Top tips to increase sperm quality naturally:

• Use BPA-free plastic or switch to glass and stainless steel containers

• Eat organic fruit and vegetables when possible

• Choose natural grooming products and avoid heavily scented items

• Keep your home well ventilated and use non-toxic cleaning products where you can

Sleep

Getting enough good-quality sleep is important for hormone balance, energy, and reproductive health. Poor sleep can lower testosterone, reduce your sex drive, and affect how many sperm your body makes and how well they move.

Things like shift work, frequent travel, too much screen time, or trouble falling asleep can all throw off your body’s natural rhythm and impact fertility.

Simple sleep tips:

• Aim for 7 to 8 hours of uninterrupted sleep each night

• Stick to a regular sleep routine, even on weekends

• Limit screen time before bed and wind down with a calm evening routine

• Speak to your doctor if you have ongoing sleep problems or signs of sleep apnoea

Better sleep is one more step toward better sperm health.

“If you are trying for a baby and have concerns about sperm quality, do not wait. Talk to a fertility specialist. The earlier we identify issues, the easier they are to treat,” says Dr Silva.

Assisted reproductive treatments for sperm issues

Sometimes, even with healthy lifestyle changes and medical support, getting pregnant naturally is still a challenge. When that happens, assisted reproductive treatments (ART) can offer new possibilities. At Ferticentro, we use advanced techniques that help couples conceive even when sperm count, movement, or shape are significantly affected.

IVF with ICSI

IVF with ICSI (intracytoplasmic sperm injection) is one of the most effective treatments for male fertility issues. In this process, a single healthy sperm is carefully injected into an egg in the lab. This helps bypass many of the problems sperm may face on their way to fertilise an egg naturally.

ICSI is often recommended when sperm count is very low, sperm are not moving well, or there is a high level of DNA damage. It is also used when previous rounds of IVF have not worked.

IUI (intrauterine insemination)

IUI is a simpler and less invasive option. It can be a good choice when sperm quality is only slightly affected. In this treatment, sperm are washed and concentrated before being placed directly into the uterus at the time of ovulation.

IUI increases the number of sperm that reach the egg and is often suggested for younger couples or when the issue is mild or temporary.

TESE and TESA

TESE (testicular sperm extraction) and TESA (testicular sperm aspiration) are used when no sperm are found in the semen. These procedures involve retrieving sperm directly from the testicles.

They are helpful for men who have a blockage (obstructive azoospermia) or very low sperm production (non-obstructive azoospermia). Any sperm retrieved can then be used with ICSI.

Sperm donation

If no usable sperm can be found on testicular biopsy, or when patients refuse to perform it, sperm donation may be a safe and successful option. Donor sperm is rigorously tested and frozen until needed. It can be used in IVF, IUI, or ICSI depending on what is best for your situation.

For many couples and individuals, sperm donation offers a trusted path to parenthood when other treatments are not possible.

FAQs

How can I increase sperm count naturally?
Start with the basics: eat a healthy, balanced diet with plenty of fruit, vegetables, whole grains, and healthy fats. Keep your weight in check, as being overweight can lower testosterone. Quit smoking, reduce your alcohol intake, and find ways to manage stress. It also helps to avoid heat exposure, like hot baths or tight underwear, which can affect sperm production.

How many sperm are in one ejaculation?
On average, each ejaculation contains between 40 million and 300 million sperm. Not all of them are healthy or capable of fertilising an egg, which is why quality matters just as much as quantity.

How do I know if my sperm is healthy?
The best way to check is through a semen analysis. This test looks at sperm count, motility (movement), morphology (shape), and other important markers of fertility. Your doctor or fertility clinic can arrange this.

How can I improve sperm quality?
Focus on small, consistent lifestyle changes. Eat well, stay active, avoid smoking and drugs, limit alcohol, and get enough sleep. Reducing your exposure to harmful chemicals and stress can also make a big difference over time.

Can you run out of sperm?
No, your body produces sperm continuously. It takes around 64 days to develop a new batch of sperm, so positive changes you make now can show results in about two to three months.

Does alcohol lower sperm count?
Yes. Regular heavy drinking can reduce testosterone levels and slow down sperm production. Even moderate drinking may affect sperm quality, so cutting back is a good idea when trying to conceive.

What causes low sperm count?
Many things can contribute, including an unhealthy diet, smoking, excess alcohol, stress, lack of exercise, obesity, heat exposure, and some medications. Hormone imbalances or underlying health conditions can also play a role.

How long does it take to improve sperm quality?
Sperm takes about 2 to 3 months to fully develop. Most men see improvements within this time after making healthy changes, but some may take longer depending on the cause.

If you would like to learn more about improving sperm quality or want to book a semen analysis, contact Ferticentro today. Our team is here to support you on your path to parenthood.