Sperm health depends on various factors, including quantity, movement, and structure:
- Quantity. You’re most likely to be fertile if your ejaculate – the semen discharged in a single ejaculation – contains at least 15 million sperm per millilitre. Too little sperm in an ejaculate might make it more difficult to get pregnant because there are fewer candidates available to fertilize the egg.
- Movement. To reach and fertilize an egg, sperm must move – wriggling and swimming through a woman’s cervix, uterus and fallopian tubes. This is known as motility. You’re most likely to be fertile if at least 40 percent of your sperm are moving.
- Structure (morphology). Normal sperm have oval heads and long tails, which work together to propel them forward. While not as important a factor as sperm quantity or movement, the more sperm you have with a normal shape and structure, the more likely you are to be fertile.
How to improve sperm quality?
You can take simple steps to increase your chances of producing healthy sperm. For example:
- Maintain a healthy weight. Some research suggests that increasing BMI is linked with decreasing sperm count and sperm movement.
- Eat a healthy diet. Choose plenty of fruits and vegetables, which are rich in antioxidants – and might help improve sperm health.
- Prevent sexually transmitted infections (STIs). Sexually transmitted infections – such as chlamydia and gonorrhea – are a cause of infertility for men. To protect yourself, limit your number of sexual partners and use a condom each time you have sex – or stay in a mutually monogamous relationship with a partner who isn’t infected.
- Manage stress. Stress can decrease sexual function and interfere with the hormones needed to produce sperm.
- Get moving. Moderate physical activity can increase levels of powerful antioxidant enzymes, which can help protect sperm.
Environment and medication can affect sperm quality
Sperm can be especially vulnerable to environmental factors, such as exposure to excessive heat or toxic chemicals. To protect your fertility:
- Don’t smoke. Men who smoke cigarettes are more likely to have low sperm counts. Smoking can also decrease sperm movement and cause sperm to be misshapen. If you smoke, ask your doctor to help you quit.
- Limit the amount of alcohol you drink. Heavy drinking can lead to reduced testosterone production, impotence, and decreased sperm production. If you choose to drink alcohol, do so only in moderation.
- Avoid lubricants during sex. While further research is needed on the effects of lubricants on fertility, consider avoiding lubricants during intercourse. If necessary, consider using baby oil, canola oil, egg white, or a fertility friendly lubricant, such as Pre-Seed.
- Talk to your health care provider about medications. Calcium channel blockers, tricyclic antidepressants, anti-androgens, and other medications can contribute to fertility issues. Anabolic steroids can have the same effect.
- Cancer treatment. Chemotherapy and radiation therapy for cancer can impair sperm production and cause infertility that might be permanent. Ask your doctor about the impact on your fertility – or the possibility of retrieving and storing sperm before treatment.
- Watch out for toxins. Exposure to pesticides, lead and other toxins can affect sperm quantity and quality. If you must work with toxins, do so safely. For example, wear protective clothing and equipment, and avoid skin contact with chemicals.
- Stay cool. Increased scrotal temperature can hamper sperm production. Although the benefits have not been fully proven, wearing loose-fitting underwear, reducing the time you spend sitting, avoiding saunas and hot tubs, and limiting scrotum exposure to warm objects, such as a laptop, might enhance sperm quality.