When you are trying to conceive, the focus is often on the female side of fertility. But sperm quality plays just as important a role. There are many things you as a man can do to improve your sperm quality. In this blog, you will read what sperm quality entails and what you can do to boost your fertility.
What determines the quality of your sperm?
Sperm quality plays a crucial role in male fertility. To successfully fertilise an egg, sperm cells must not only be present in sufficient numbers, but also be healthy and motile. Sperm quality is assessed on three important factors:
- Sperm count (sperm concentration): This indicates how many sperm cells are present per millilitre of semen. A higher concentration increases the chance that one of the sperm cells will actually reach the egg.
- Motility: Sperm cells must be able to swim actively, and in the right direction: towards the egg. If they do not move well, they cannot reach the egg, which makes fertilisation difficult.
- Morphology: The structure of a sperm cell is important for its movement and penetration of the egg. Sperm cells with an abnormal shape often have less chance of successful fertilisation.
In addition, other aspects may be included in an analysis, such as:
- The volume of the semen: Too little volume may indicate that insufficient sperm cells are being produced.
- The acidity (pH): An abnormal pH value can affect the survival rate of sperm cells.
- The speed of the sperm cells: How fast the sperm cells move is essential for timely fertilisation.
Why does sperm quality decrease?
In recent decades, a sharp decline in sperm quality has been measured worldwide [1]. Possible causes include:
- Chronic stress
- Poor nutrition
- Overweight
- Smoking and alcohol consumption
- Contact with chemicals and endocrine disruptors
- Too tight or warm clothing (high temperatures can affect sperm production)
What can you do to improve your sperm quality?
1. Reduce stress
Prolonged stress disrupts your hormone balance and directly affects testosterone production. Ensure daily relaxation such as breathing exercises, walking, or meditation.
2. Eat nutrients that support sperm production
A healthy diet forms the basis for fertility. Choose pure, unprocessed foods as much as possible, with plenty of vegetables, fruit, healthy fats, and proteins. Avoid excessive sugars, processed products, and trans fats.
3. Avoid endocrine disruptors
Chemicals such as BPA (in plastic packaging) and parabens (in personal care products) can affect your hormones and sperm quality. Prefer natural alternatives and do not store food in plastic containers.
4. Keep your testicles cool
The ideal temperature for sperm production is around 35-36°C — slightly lower than your body temperature. That is why your testicles hang outside your body. Prolonged exposure to higher temperatures can negatively affect sperm production. Therefore, wear loose-fitting underwear and avoid prolonged exposure to heat (such as laptops on your lap, hot baths, or car seat heating).
5. Get enough sleep
Research shows that too little sleep can significantly lower testosterone levels, even after just a few nights [2]. Testosterone is a crucial hormone for the production of healthy, motile sperm cells. In addition, deep sleep is important for cell repair and balancing your stress system (cortisol). Therefore, try to get at least 7 to 8 hours of quality sleep every night.
6. Exercise regularly
Physical activity has a positive effect on your overall health and fertility. Regular exercise stimulates blood flow to your reproductive organs and supports the production of important hormones such as testosterone. Strength training, in particular, helps to increase your testosterone level, especially if you train large muscle groups. But beware: overly intensive training (such as endurance sports at a top-sport level) can have the opposite effect.
7. Avoid alcohol, smoking, and drugs
Perhaps an obvious one, but it is one of the most important things you can do for your sperm quality. Alcohol, nicotine, and drugs can disrupt sperm production, cause DNA damage, and lead to lower motility and concentration of sperm cells. Even moderate use can already affect your fertility.
How long does it take to notice improvement?
It takes time for changes to take effect. A sperm cell takes about 72 days to fully mature. This means that everything you do today will only be visible in the quality of your sperm in about 2 to 3 months. So be patient and consistent.
Summary
Good sperm quality is strongly influenced by your lifestyle, nutrition, and environmental factors. By opting for a healthy lifestyle, nutrients that support sperm quality, and avoiding harmful influences, you can actively contribute to your fertility. Have you been trying to conceive for a long time without success? Then it may be useful to have your sperm examined.
Would you like personal advice on nutrition, lifestyle, or supplementation to support your fertility? Then schedule a free consultation with one of our therapists. In it, we will discuss which steps are relevant for you.
Sources
[1] Levine H, Jørgensen N, Martino-Andrade A, Mendiola J, Weksler-Derri D, Mindlis I, Pinotti R, Swan SH. Temporal trends in sperm count: a systematic review and meta-regression analysis.Human Reproduction Update. 2017;23(6):646–659. doi:10.1093/humupd/dmx022
[2] Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011 Jun 1;305(21):2173-4. doi: 10.1001/jama.2011.710. PMID: 21632481; PMCID: PMC4445839.
