In recent decades, men have problems with sperm quality. This is influenced by poor ecology, poor lifestyle, poor nutrition, stress, and various diseases. Usually, men wonder how to improve the quality of sperm, when they want to have healthy offspring or when there are problems with conception.

To improve the quality of sperm will take 3 months - during this time there is a full maturation of sperm. But the good news for men is that you can influence the quality of sperm for the better.

Sperm Health Indicators

Amount. A normal indicator of the number of sperm per 1 ml of sperm is about 20 million. But this is not the most important indicator, since only one sperm cell is needed for fertilizing an egg.

Quality. A normal indicator of the quality of spermatozoa is no more than 50% of spermatozoa with pathology of their total number, i.e. the number of healthy (with an oval head and a long tail) spermatozoa must be greater than or equal to half of the total number of spermatozoa.

Качество сперматозоидов

Mobility. In healthy semen, at least half of the sperm must be motile. Even in completely healthy semen, there are still sperm cells, and this is normal.

Показатели здоровья сперматозоидов

What negatively affects sperm quality?

Bad habits

Alcohol, smoking, taking drugs reduces the concentration of sperm. Long-term use can lead to infertility. Therefore, we must abandon bad habits, at least for a while (3-4 months before conception). Rejection of bad habits alone can be a decisive factor in the normalization of spermatogenesis.

Depression and Stress

Nature arranged so that the birth of offspring should take place in the most comfortable environmental conditions in order to increase the chances of helpless offspring to survive. And stresses are a signal to the body about adverse conditions. As a result, the function of procreation is inhibited.

Stress is a proven factor in the reduction of sex hormones and the number of spermatozoa in the ejaculate.

Treatment of stress should be based on the elimination of the cause of the illness and psychotherapy, but not on drug treatment, since One of the side effects of various antidepressants is the deterioration of sperm quality and sexual function in general.

Excess weight

Excess body weight is accompanied by increased conversion of testosterone to estrogen, which inhibits primarily sexual function (see the link between obesity and testosterone ). Pathological condition is the length of the waist circumference of a man more than 94 cm.

Testicular overheating

It has long been known that the temperature of the testicles must be less than the temperature of the body, for this they are brought out. Tight, tight men's underwear, which presses the testicles to the body, creates extra heat and prevents the production of sperm and testosterone. Men with infertility should avoid frequent visits to saunas, steam baths, hot baths.

Long stay in a sitting position also leads to overheating, moreover, with constant sedentary work, blood circulation to the pelvic area is impaired, which leads to a decrease in potency.

At risk:

  • Foundry workers, furnace workers;
  • Office workers, whose profession involves permanent sitting;
  • Drivers, truckers.

To normalize blood circulation, you can do exercises on the pubic-coccygeal muscle , without even having to get up from a chair, i.e. convenient to do anywhere (at work, transport, etc.).

Radiation of mobile phones and laptops

A great many men carry mobile phones in the front pocket of their trousers, unaware that the phone radiates electromagnetic waves that affect sperm quality. If possible, remove the phone away from the testicles.

Another common mistake of men is to work with a laptop on your lap. When this happens, the testicles overheat. Work with a laptop at the table, then it will not have a detrimental effect on the quality of sperm.

Ecology and working conditions

The polluted air of large megacities reduces the speed of sperm. Constant inhalation of vapors of toxic substances such as gasoline, paint, varnish, etc. also affect the quality of sperm is not for the better. Working with industrial and chemical products can cause temporary infertility.

Professions of men at risk:

  • Metallurgical and chemical workers;
  • Painters, decorators, dressers;
  • Workers in the furniture industry (paintwork);
  • Agricultural workers (working with pesticides);
  • Builders;
  • Car mechanic, worker refueling, washing;
  • Workers smoke ovens food industry.

In this case, you need to remember the milk, the molecules of which combine with toxic compounds in the body, thereby neutralizing them. Selenium is another helper in combating poor environmental conditions and working conditions. It has a detoxifying effect on the body.

Infectious diseases of the genitourinary system and STDs

As in the case of testicular trauma, an immune reaction against spermatozoa occurs, i.e. antibodies, developed by the body to protect against infection, attack their own sperm. To diagnose the disease, you will need to pass tests and consult a urologist.

Stick to these recommendations, and the chances of healthy offspring will increase.

Improving sperm quality


Nutrition plays a key role in the formation of healthy sperm. In short, the rejection of synthetic products, fully formed as a result of human activity, and an increase in the consumption of products created by nature itself (fruits, vegetables, greens, cereals) will have a positive effect on the function of spermatogenesis.

Include in the diet:

  • Vitamins

Vitamin E is one of the most important vitamins responsible for male fertility and sexual function. The minimum daily dose of vitamin E for men is 10-15 mg, but for medicinal purposes, the dose may well be increased by 2-3 times. Moreover, it is very easy to get a daily dose of vitamin E: 50-100 g of nuts (walnut, almond, hazelnut).

Vitamin C is a powerful antioxidant for our body. The daily dose of vitamin C for men is 100 mg. Exceeding the daily dose will not cause harm. Vitamin C is a fat-soluble vitamin, so excess will be eliminated from the body along with urine. Daily need cover: 20 g of wild rose, 50 g of red pepper, 100 g of parsley or dill, 120 g of kiwi, 200-300 g of citrus.

Folic acid (vitamin B9) is necessary not only for women during pregnancy, but also for men during the planning period of conception. Although there is no confirmed data on the effectiveness of folic acid in increasing fertility.

L-carnitine (vitamin B11) and arginine. Potentially beneficial for increasing fertility in men. Contained in animal products, nuts, pumpkin seeds.

  • Minerals

Of paramount importance in spermatogenesis and the production of sex hormones are zinc and selenium . Daily doses for men are 15 mg and 70-100 mcg, respectively. These microelements can be found mainly seafood, nuts (pistachios for making selenium). There is also a complex preparation of selenium and zinc - Selzink.

Also pay attention to products that improve blood circulation .

Exclude (strongly limit) from the diet:

  • Greasy food.
  • Baking, muffin.
  • Sweets.
  • Fast food.
  • Smoked products.

Physical education

An active lifestyle and sports have not hurt anyone. Only it is necessary to adhere to moderate loads, not to play sports every day - 3-4 times a week will be quite enough.

Adhere to these recommendations, and the chances of conceiving healthy offspring will increase many times.

See also:


  • Sam says:

    if you can do something with everything else (start to eat right, move more, etc.), then what to do with the environment? go live in the taiga?

  • Fredy says:

    I am 48 years old. Recently married. We plan to create a child. Is there any chance for a wife to become pregnant naturally and what could he have done? Thank you in advance!

    • Eugene says:

      Here a lot depends not only on you, but also on your wife (age, ability to bear children). There are always chances, it is necessary to try, and in case of failure, go to the doctors, take tests, and so on. A healthy lifestyle, normalization of nutrition - this is not an empty sound to improve the performance of semen.

  • Add a comment