UK Meds Guide: How to Improve Your Sperm Quality

In this article, we will explore everything you need to know about improving sperm quality. We will explain what sperm quality is, why it plays an important role in male fertility and the various factors that can influence it. We will also look at the practical steps you can take to enhance sperm quality and whether it might be necessary to consult a doctor for further advice. 

Key Takeaways

Here are the 5 biggest takeaways from this article about improving the quality of your sperm:

• Maintaining a balanced diet, engaging in regular exercise, managing stress, getting enough sleep and avoiding smoking and excessive alcohol can significantly improve sperm quality.

• Exposure to heat, pollution, radiation and tight clothing can negatively affect sperm quality.

• Certain medications and therapies like chemotherapy, calcium channel blockers, tricyclic antidepressants and opioids can impair sperm production and quality.

• Sperm quality, including factors like sperm count, motility and morphology, directly influences a man's ability to fertilise an egg and achieve a successful pregnancy.

• If you have concerns about your sperm quality or fertility, it is essential to speak to a doctor.

What is sperm quality?

The term ‘sperm quality’ refers to the ability of a man’s sperm to fertilise an egg and considers both the quantity and health of the sperm. Aspects of sperm quality include how well the sperm can swim, their size, shape and overall viability. These factors are crucial for successful fertilisation as they determine how efficiently sperm can reach and penetrate an egg (Bornman & Aneck-Hahn, 2021).

Sperm count

Sperm count refers to the number of sperm present in a millilitre of semen. A normal sperm count is typically around 15 million sperm per millilitre of semen. If the count goes below this number it is considered low. Having a low sperm count can reduce the chances of sperm reaching and fertilising an egg (Bandukwala, 2022).

Sperm motility

Sperm motility is a term used to describe the ability of sperm to move efficiently. For a man who is considered to be fertile at least 40% of his sperm should be motile. This means that his sperm are able to swim properly. 32% of these sperm should have progressive motility, this means that they are able to move forward in a straight line. Motility is crucial for sperm to travel through the female reproductive system and reach the egg for fertilisation, according to Clearblue. 

Sperm morphology

Sperm morphology refers to the size, structure and shape of sperm. Sperm are examined under a microscope to assess these factors to find the proportion of those with a normal shape and those with abnormalities. Even the healthiest fertile man may have a number of abnormalities. The percentage of sperm with normal morphology is an important metric for determining overall sperm health (Sullivan, 2023).

Why is sperm quality important for fertility?

Sperm quality is important for overall fertility because it directly affects the ability of a sperm cell to fertilise an egg and achieve pregnancy. Healthy sperm are more likely to reach the egg, penetrate it and provide the support needed for the early stages of pregnancy (Santolaria, Rickard & Pérez-Pe, 2023).

How can I improve my sperm quality?

Improving your sperm quality can seem like a daunting process, however, there are a number of things that you can do to put in place positive processes that could help your sperm and fertility. The lifestyle changes outlined below can help to improve sperm quality according to the British Nutrition Foundation¹ and Create Fertility author Dr Martin Wilding².

Eating a healthy diet

A healthy, balanced diet can play a crucial role in improving sperm quality. Consuming nutrient-rich foods can help to improve sperm count, motility and morphology. Key nutrients include selenium which is found in fish, eggs and Brazil nuts as well as Zinc which is found in meat, dairy products and shellfish¹. 

Regular exercise each week

Regularly exercising every week can positively influence your sperm quality. Physical activity helps to regulate hormones, improve circulation and maintain a healthy weight, which are all factors that can affect sperm production and function².

Maintaining a healthy weight

Like regularly exercising, maintaining a healthy weight can be vital for male fertility. This refers to being overweight or underweight. Keeping your weight in a healthy BMI range can help to improve sperm quality and motility¹. 

Limiting alcohol intake

Excessive alcohol consumption can harm your sperm quality. Men should limit their alcohol consumption to no more than 14 units per week which equates to around 6 pints of lager, six glasses of wine or 14 single measures of spirits¹. 

Quitting smoking

Smoking, whilst also damaging your overall health, can affect your sperm quality. Harmful chemicals in cigarettes can damage the DNA of your sperm which can make it harder to achieve a healthy pregnancy².

Wear loose underwear

Wearing loose underwear can help to keep your testicles at the ideal temperature for sperm production. The ideal testicle temperature is around 37°C. Tight underwear or trousers can increase testicle temperature which can affect sperm count and motility².

Avoid stress triggers

Stress can negatively impact the quality of your sperm by disrupting hormone levels and reducing your sex drive. Managing your stress by avoiding triggers and using relaxation techniques can improve your mental health as well as your sperm health². 

Create a regular sleep schedule and get enough sleep

Sticking to a regular sleep schedule and ensuring you get enough sleep can help improve your overall and reproductive health. Poor sleep disrupts hormone production which can affect sperm quality. You should aim for 7-8 hours of sleep each night to support sperm production. 

Fertility supplements

Supplements that promote fertility can be a useful addition to a healthy lifestyle for men wanting to improve their sperm quality. Products such as Babystart FertilMan and Babystart FertilMan Plus are available to purchase from UK Meds and have been shown to support male fertility. Another supplement, Conceive Plus Men’s Motility Support, is designed to enhance sperm motility. This can also be purchased online from UK Meds.

What can lower my sperm quality?

Unfortunately, there are also a number of factors that can negatively affect your sperm. Avoiding as many of these as possible can help you to protect your sperm and fertility. Here are some factors that can affect your sperm quality:

Lifestyle choices

Smoking

Smoking is known to significantly lower sperm quality and has been closely linked with a decrease in semen volume and total sperm count, whilst also impairing motility. Men who quit smoking often see improvements in sperm quality soon after quitting (Tang et al, 2019).

Drinking alcohol

Drinking excessive amounts of alcohol can affect sperm quality by altering hormone production and the way the testicles work. Alcohol affects the way the liver metabolises vitamin A, a nutrient that is essential for sperm development (drinkaware, 2022).

Eating a diet with food containing high saturated fat content and not enough fruit and vegetables

Eating a diet that is high in saturated fats and low in fruits and vegetables can have a negative impact on your sperm quality (Dadkhah et al, 2017). A high intake of saturated fats is associated with low sperm concentration in men experiencing infertility (Jensen et al, 2013). 

Doing too much intensive exercise

Engaging in high-intensity exercise can negatively affect sperm quality. Prolonged high-intensity exercise can lead to reductions in sperm density, motility and morphology. After you have recovered from high-intensity exercise the quality of your sperm tends to return to normal (Jóźków & Rossato, 2017).

Not getting enough sleep

Lack of sleep or a lack of quality sleep can significantly impact your sperm quality. Sleep deprivation has been shown to affect sperm health, count, motility and morphology. Aim for around 7-8 hours of sleep to support healthy sperm production (Rizk et al, 2020).

Experiencing severe and ongoing stress

Severe and ongoing stress can have an effect on sperm quality and sex drive. Everyday stress can mean you have sex less which can hinder your chances of falling pregnant. Chronic stress can also hinder sperm production by influencing hormone levels necessary for sperm production, according to Tommy’s.

Your environment

Exposure to radiation

We are exposed to different forms of radiation throughout our day-to-day lives, but we are not entirely sure how it can affect us. Intense heat, radiation and exposure to hazardous substances like pesticides can indeed interfere with the process of sperm production (Kesari, Agarwal & Henkel, 2018). 

Exposure to pollution

Pollution and exposure to pollution are increasingly being recognised as factors that can negatively affect sperm quality. Pollutants in the environment can affect male fertility by damaging sperm health. This has been put forward as a potential cause of global issues with sperm quality (Latham, 2023).

Exposing your testicles to overheating

The testicles need to be slightly cooler than the rest of the body to produce sperm effectively. This is the reason they are located outside of the body. Modern lifestyle choices including wearing tight clothing can lead to overheating of the testicles which can affect sperm count and quality, according to the Shropshire and Mid Wales Fertility Centre.

Medications that you are taking

Chemotherapy

Chemotherapy can significantly impact sperm production. Medicines used in chemotherapy target rapidly dividing cells which, unfortunately, includes sperm cells. This can lead to temporary or permanent infertility. This leads to many people who need chemotherapy donating sperm to sperm banks before starting treatment (NHS, 2023).

Calcium channel blockers

Calcium channel blockers are used to treat conditions such as hypertension and epilepsy. They can also impact male fertility. Calcium plays an important role in sperm function, particularly motility. By interfering with calcium flow, calcium channel blockers can affect sperm quality and motility (Ebiya, Montaser & Darwish, 2016).

Tricyclic antidepressants

Tricyclic antidepressants can also negatively impact sperm quality. Higher doses and prolonged usage of these medications can impact sperm quality. It should be noted however that these effects are generally not permanent and sperm quality should improve within a few weeks after you have stopped using your medication, according to testhim.

Opioids

Opioid medications, which are often used to treat pain, can impact male fertility. Opioids can lower testosterone levels in men which can affect sperm levels and quality. Chronic opioid usage can also negatively affect sperm count and motility. 

Sulfasalazine

Sulfasalazine is a medication used to treat Crohn’s disease, colitis and other inflammatory bowel conditions. Prolonged use of the medication can cause issues with sperm count, motility and morphology. Generally, these issues are reversible and should go back to normal when you stop using the medication (Sement et al, 2017).

Genetics

Genetics can play a significant role in sperm quality. Men who carry a specific subtype of the Y chromosome are more likely to experience genetic mutation that could lead to a low sperm count, according to the Wellcome Sanger Institute.

Hormonal abnormalities

Abnormalities with your hormones can also contribute to issues with male fertility. Fertility issues created by hormonal abnormalities include reduced sperm count, poor sperm motility and morphology problems. Hormonal imbalances can usually be addressed via medical treatment.

Infections

Different types of infections could also negatively impact male fertility. However, when the infection that you have is being treated with antibiotics, your sperm quality may actually improve. Antibiotic treatment has been shown to reduce the number of leukocytes in sperm, which are often linked with male infertility (Skau & Folstad, 2003).

Should I speak to my doctor for advice on how to improve my sperm quality?

Yes, it is strongly advised that you speak to your doctor if you have any concerns about your fertility or your sperm quality. A doctor will be able to help identify any underlying issues such as those mentioned in this article. They will also be able to provide you with advice on the next steps to help improve your fertility and sperm quality.

Sources

Low sperm count - NHS

Causes of infertility - NHS

How can a man increase his sperm count naturally? | Fertility Advice & News