When you are working on a desire to have children, the focus is often on the female side of fertility. But sperm quality plays just as important a role. There are many things you can do as a man to improve your sperm quality. In this blog you will read what exactly sperm quality means and what you can do yourself to boost your fertility.
What determines the quality of your seed?
Sperm quality plays a crucial role in male fertility. To successfully fertilize an egg, sperm must not only be present in sufficient numbers, but also be healthy and motile. Seed quality is assessed on three main factors:
- Number of sperm cells (sperm concentration): This indicates how many sperm cells are present per milliliter of semen. A higher concentration increases the chance that one of the sperm cells will actually reach the egg.
- Motility (motility): Seed cells must be able to actively swim in the right direction: toward the egg. If they do not move properly, they cannot reach the egg, making fertilization difficult.
- Shape (morphology): The structure of a sperm cell is important for its locomotion and entry into the egg. Sperm cells with an abnormal shape are often less likely to successfully fertilize.
In addition, other aspects can be included in an analysis, such as:
- Sperm volume: Too little volume may indicate insufficient sperm production.
- The acidity (pH): An abnormal pH level can affect sperm survival rate.
- Sperm speed: How fast the sperm cells move is essential for timely fertilization.
Why does sperm quality decline?
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
- Clothing that is too tight or warm (high temperatures can affect seed production)
What can you do to improve your sperm quality?
1. Reduce stress
Prolonged stress disrupts your hormone balance and directly affects testosterone production. Provide daily relaxation such as breathing exercises, walking, or meditation.
2. Eat nutrients that support sperm production
A healthy diet is the basis for fertility. Whenever possible, choose pure, unprocessed foods with plenty of vegetables, fruits, healthy fats and proteins. Avoid excessive sugars, processed foods and trans fats.
In addition, for seed quality, some specific nutrients are especially valuable:
- Zinc (nuts, eggs, pumpkin seeds): contributes to sperm production.
- Selenium (Brazil nuts, fish): contributes to sperm motility.
- Vitamin C & E: act as antioxidants and protect cells from damage.
- Omega 3: important for the flexibility of cell membranes, including sperm cells.
3. Avoid endocrine disruptors
Chemicals such as BPA (in plastic containers) and parabens (in personal care products) can affect your hormones and sperm quality. Rather, use natural alternatives and don't 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. This is why your testes 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 seat heating in the car).
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. 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
Exercise has a positive impact on your overall health and fertility. Regular exercise stimulates blood flow to your sexual organs and supports the production of important hormones such as testosterone. Strength training in particular helps to increase your testosterone levels, especially if you train large muscle groups in the process. But beware: excessive intensive training (such as top-level endurance sports) can actually be counterproductive.
7. Avoid alcohol, smoking and drugs
Perhaps a clue, but it is one of the most important things you can do for your sperm quality. Alcohol, nicotine and drugs can interfere with sperm production, cause DNA damage and lead to lower sperm motility and concentration. Even moderate use can affect your fertility
How long does it take before you notice improvement?
It takes time for changes to take effect. A sperm takes about 72 days to fully mature. That means that anything you do today will not be visible in the quality of your sperm for about 2 to 3 months. So be patient and stay consistent.
Summary
Good sperm quality is greatly influenced by your lifestyle, diet and environmental factors. By choosing a healthy lifestyle, nutrients that support sperm quality and avoiding harmful influences, you can actively contribute to your fertility. Have you been desiring children for a long time without results? If so, it may make sense to have your semen tested.
Would you like personal advice on nutrition, lifestyle or supplementation to support your fertility? Then schedule a free consultation with one of our therapists. Here we will discuss which steps are relevant to you.
Resources
[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.
