6 Ways To Improve & Increase Sperm Quality

December 21, 2022 2 min read

6 Ways To Improve & Increase Sperm Quality

Your lifestyle might be affecting your sexual health!

Understanding the fact that your life choices can actually affect your sperm health is the first step.

Sperm health is determined by the quantity, quality, and the ability of the sperm to move. Men with low sperm count, poor sperm quality, or poor sperm motility may struggle to conceive.

Here are 6 ways to improve and increase sperm quality. 

1. Exercise Regularly

Exercising regularly not only improves your overall health but also increases testosterone levels which improves fertility.

According to multiple studies, men who exercise regularly have higher testosterone levels than those who don’t. But it is also important to note that excessive exercise can actually decrease testosterone levels and affect sperm quality.   

Exercise can improve sperm quality

2. Get Enough Vitamin C

You're probably aware of vitamin C's ability to strengthen the immune system. Research suggests that taking antioxidant supplements, such as vitamin C, may help with fertility.

3. Relax and Minimize Stress

Stress decreases and affects sexual satisfaction and fertility. Prolonged stress raises cortisol levels. When cortisol levels rise, testosterone levels fall.

While medication is usually used to treat severe, unexplained anxiety, relaxation techniques can help with milder forms of stress.

Reducing stress increases sperm quality

4. Get Enough Vitamin D

Vitamin D may be beneficial to both male and female fertility. Another nutrient that may increase testosterone levels. Men who are deficient in vitamin D are more likely to have lower testosterone levels.

5. Take Fenugreek/Methi Supplements

Men who include fenugreek (methi) supplements in their diet have seen significant increase in their testosterone levels as well as weight loss which also affects their sperm quality.

In various studies it was reported that fenugreek can also improve libido, strength, erectile function, sexual performance and the frequency of sexual activity was also increased.

6. Consider Ashwagandha

Ashwagandha is a medicinal herb that has been used since ancient times in India. There have been many studies that prove ashwagandha may improve male fertility by increasing testosterone levels.


It's important to note that these lifestyle changes may not improve sperm quality for everyone and that some men may need medical treatment to improve their sperm quality. If you are concerned about your sperm quality or if you are trying to conceive and are having difficulty, it is important to speak with a healthcare provider for evaluation and treatment.

1 Response

Manuel Franco
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