How to Make Sure Your Sperm is Healthy (for Men)

For a very long time, the focus on fertility has often been on the mother.

However, researchers indicate that when couples have difficulty with conception, 50 percent of the causes come from the female while the other percent from the male.

In fact, male factors, majorly sperm production and quality, represents almost 40 percent of the reason why some couples have difficulty conceiving.

Male infertility results when a man has very minimal chances of making his female partner pregnant and usually depends on the health and quality of his sperm cells.

This condition can be caused by various factors and may depend on a person’s general health, genetics, fitness, and diseases.

While infertility is not always treatable, the condition can be improved by making certain lifestyle changes.

With that, here are 10 ways how to make sure your sperm is healthy and increase your chances of getting your wife pregnant.

Here are some tips by Dr. Jeff Ferrara, MD, an accomplished Andrologist and male health expert.

1. Clean Up Your Diet & Lifestyle

The healthier your diet and lifestyle is, the more your sperm count and the optimum your fertility will be.

Inflammation in your body that results from eating processed fast foods can affect fertility and sperm health.

When you are not eating a whole food, your body will end up using the stored nutrients to process it since it doesn’t recognize it.

This ends up taking away the nutrients that your body could have used to produce more and healthy sperms.

2. Work out regularly

In order for your body to make sperms, it needs to have a proper mix of hormones.
However, the presence of fat tissue can easily change that mix.

In addition, exercise tends to raise your testosterone levels which help you make sperm.
For improved sperm health, you should pair healthy eating with regular workouts.

However, restrain from overtraining which can the deplete vitamins and stored hormones in your body.

Working out your body is important, but also consider doing some penis exercises to target your penis health.

3. Stay Cool

To maintain a healthy sperm count, you should try as much as possible to avoid overheating the testicles.

According to research, squashing the testes for extended period of time can harm it’s nerves, temporarily impede the flow of blood, and affect your sperm health.

Therefore, if your job involves sitting for much extended periods, always try to get up and walk around for some time to cool things down a little bit.

You should also consider avoiding spas and saunas.

4. Take Enough Zinc

Zinc is one of the most essential minerals when it comes to sperm health.

According to studies, a low amount of Zinc in the body is associated with higher risk of male infertility, low testosterone levels, and poor sperm count.

Animal foods such as fish, meat, and eggs, and nuts such as Almonds, walnuts, and Brazil nuts are filled with zinc.

5. Eat Maca Root

Traditionally used to enhance libido and fertility, Maca root has been one of the most popular plant foods since ancient times.

Several studies have shown that taking about 1.5 up to 3 grams of dried maca root every day for about three months greatly improved self-reported sexual libido and increase sperm count in men.

6. Take amino acids

Amino acids are the basic building blocks of the protein in our bodies and can reverse infertility.

This is because protein is needed for you to have healthy sperm.

The two most commonly used amino acids are L-arginine and l-carnitine.

Apart from being available in many food sources, they can also be bought in capsule form.

7. Plastic is not your friend

Plastics have been shown to a very negative impact on sperm quality.

Men who have been exposed to phthalates, a group of chemicals that are found in plastic containers, took about 20 percent longer to get their female partners pregnant.

This is because Plastics cause a hormonal imbalance in the body thus exerting an oestrogenic effect on your reproductive organs.

This in turn reduces your body’s ability to produce testosterone leading to a decrease in sperm count.

Therefore, avoid using plastic items as much as possible.

You can replace plastic containers with glass bottles and cups.

8. Watch where you put electronic gadgets

Sperm cells are very sensitive to any type of radiation.

In fact, they will suffer when exposed to radiation of any type.

In order to improve your sperm healthy and optimize your fertility, you should avoid all types of ionizing and non-ionizing radiation.

The best way to do this is ensuring that there is no any electric equipment in your bedroom since the hours you spend sleeping are the only ones that you are not being radiated.

9. Stop smoking

Smoking cigarettes can cause oxidative stress which can cause damage to your sperm count.

In fact, a recent study done by the journal Human Reproduction indicates that smoking tobacco changes the size and shape of your sperms as well.

When the DNA of your sperm is changed, it puts you at risk of infertility.

Apart from lowering your sperm count and changing your sperm DNA, smoking tobacco also makes your sperms less mobile.

Thankfully, these damages are reversible and can be inverted when one quits smoking.

10. Relax and Minimize Stress

Stress can reduce your sexual desire and impair your fertility.

When you are constantly stressed out, your adrenal glands can be put under pressure which will in turn affect your sperm production.

Researchers explain that the hormone cortisol is responsible for these adverse effects of stress.

When you have high levels of stress, the level of cortisol rises in your body also rises.

A high level of cortisol in the body has a very negative effect on your body’s level of testosterone.

When your cortisol level goes up, your testosterone levels tend to go down and vice versa.

You can reduce stress by taking a walk, meditating, or exercising.


The key to improve your sperm health is trying to lead a healthy lifestyle.

This also involves avoiding things like heat, oxidation, and toxic environmental exposure which are the greatest enemy to fertility.

By following these recommendations and making better changes to your lifestyle, you will be able to greatly improve your sperm health.