How to improve sperm quality naturally?

When you have been trying to conceive for several months without success, it is completely normal to feel concerned and to start asking yourself: ‘What if something isn’t working as it should?’ In many couples, fertility difficulties are linked to sperm quality. This is a factor which, fortunately, can often be improved.

Understanding how lifestyle affects seminal health is the first step towards improving sperm quality.

Simple changes such as adjusting your diet, reducing stress or avoiding certain habits can lead to improvements in sperm motility, morphology and concentration.

If you and your partner are trying to conceive, this guide will help you understand what may be happening and what you can effectively do to improve semen quality in a natural and effective way.

What is sperm quality?

Sperm quality refers to a set of parameters used to assess the reproductive potential of semen, based on the World Health Organization (WHO) reference limits (2021). The most important parameters include:

• Sperm concentration. This refers to the number of sperm cells present in the ejaculate. When sperm concentration falls below 16 million/mL or 39 million per ejaculate, it may reduce the chances of achieving pregnancy. The higher the number of sperm cells, the greater the likelihood that one will reach and fertilise the egg. A low sperm count is known as oligozoospermia.

• Sperm motility. This is the ability of sperm cells to move through the cervix, uterus and fallopian tubes to reach the egg. A normal semen sample shows total motility (progressive + non-progressive) of at least 42%, or progressive motility of at least 30%. Reduced motility is referred to as asthenozoospermia.

• Morphology. This refers to the shape of the spermatozoa (head, midpiece, tail), which determines whether they are well structured for fertilisation. Although morphology is not as important as quantity or motility, the more spermatozoa there are with a normal shape without structural alterations (smooth oval head, thin midpiece and a uniform tail), the more likely it is that pregnancy will be achieved. If the percentage of spermatozoa with normal morphology is less than 4%, we speak of teratozoospermia.

• Semen volume. A normal ejaculate usually ranges between 1.4 and 5–6 millilitres. Semen volume can be influenced by sexual frequency: more frequent ejaculation tends to reduce volume, while longer periods of abstinence increase it.

These and other parameters are assessed through a semen analysis (also known as seminogram or spermiogram), the basic test used to evaluate male reproductive health.

How to improve sperm motility?

Motility is one of the most important indicators of sperm quality and is often one of the first parameters to be affected. To improve sperm motility, it is recommended to:

• Reduce heat exposure in the genital area (saunas, carrying your mobile phone in your front pocket, using your laptop on your lap, wearing excessively tight clothing).
• Exercise moderately, avoiding strenuous exercise.
• Increase intake of antioxidants (vitamin C, vitamin E, selenium, zinc, coenzyme Q10), which help protect sperm from oxidative stress.
• Maintain a healthy body weight, as excess fat disrupts hormonal balance.
• Avoid toxic substances such as tobacco, alcohol and drugs, which reduce sperm motility.

How to improve sperm morphology?

Sperm morphology can also improve through lifestyle changes:

• Eat a diet rich in omega-3 fatty acids, found in oily fish, walnuts and chia seeds, which contribute to healthy cell membrane formation.
• Include fruits and vegetables rich in antioxidants, which help protect sperm DNA.
• Avoid exposure to pesticides and chemicals, opting for organic food whenever possible.
• Limit alcohol consumption, as it affects sperm production and maturation.

It is important to remember that spermatogenesis, the process of sperm production, takes approximately 74 days. Therefore, positive lifestyle changes may be reflected in sperm quality after about 2–3 months.

When to see a doctor and undergo tests for sperm assessment?

If you have been trying to conceive for several months without success, it is important to reduce uncertainty and consult a specialist for a fertility assessment. Male infertility is more common than often assumed: around 40% of infertility cases have a male factor component

When is sperm quality assessment recommended?

• You have been trying to conceive for over one year (or six months if the woman is over 35).
• There is a history of hormonal disorders, varicocele, testicular trauma or infection.
• There are sexual function issues (reduced libido, erectile or ejaculatory problems).
• You simply wish to assess fertility status before attempting pregnancy.

At Tambre we have our own Andrology laboratory, which allows us to study sperm quality in depth and address most cases of male infertility without having to resort to donor sperm.

For this purpose, during the initial visit, we perform a comprehensive assessment that includes:

• Medical history and lifestyle review.
• Blood tests.
• Semen analysis to evaluate sperm count, motility and morphology.
• Additional tests when clinically indicated (sperm DNA fragmentation, FISH, semen and urine cultures, etc.).
• Cryopreservation of semen samples when the male partner cannot attend the centre on the day of treatment or lives outside Spain.

What complementary tests can help assess male fertility?

In addition to the semen analysis, and depending on each case, at Tambre we can complete the male fertility study with advanced tests such as:

• Comet Fertility to analyse sperm DNA fragmentation.
• Chromosperm and FISH to detect chromosomal abnormalities in sperm cells.
• Hormonal testing.
• Testicular biopsy, when necessary. This surgical procedure retrieves sperm directly from the testicle when none are present in the ejaculate (azoospermia). It allows men with azoospermia, previous vasectomy or obstruction of the vas deferens to become fathers using their own gametes through IVF.
• Our urology, endocrinology and andrology teams work closely together to accurately identify the cause of male infertility, whether related to sperm quality, obstruction, infection or genetic factors. Based on the results, the medical team designs personalised treatment strategies for each case.

Frequently asked questions on how to improve sperm quality