Sperm Health

Healthy sperm are vital for conception. In one third of infertility cases, a male factor is identified as the cause, with female factors and joint fertility issues making up the remaining percentage. 

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Healthy sperm also play a key role during the pregnancy and in the health of the baby when it’s born.

So, if you and your partner are trying to conceive, now would be a good time to start looking at your lifestyle and seeing what you can do to increase your fertility. After all, new sperm are continually being created, so any positive changes made now, can actually make a big difference to your chances of conception, in just a matter of months. 

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What constitutes healthy sperm?

Sperm health takes into account the quantity, movement and shape/structure of the sperm.

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• Sperm quantity – the number of sperm produced is important – each millilitre of semen should contain at least 15 million sperm
• Sperm motility (movement) – not all sperm move, but for conception to occur, a large proportion of your sperm need to be mobile enough to move through the female’s cervix, uterus and fallopian tubes 
• Sperm shape (structure) - healthy sperm, with rounded heads and long, strong tails, are most likely to reach the egg
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How can I improve the quality of my sperm?

Making positive changes to your lifestyle will increase your health, mental well-being and longevity, as well as helping with fertility. Here are some recommended ways to help increase your chances of conception:

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• Have a healthy BMI (Body Mass Index) 
• Eat healthy foods – choose fruit and vegetables (which are rich in antioxidants) whole grains, lean meats, nuts and unprocessed foods Look out for foods which contain B12, Vitamin C, Vitamin D, lycopene, zinc and selenium. 
• Engage in light to moderate exercise regularly. Rigorous or prolonged periods of intense physical activity can have a detrimental effect on fertility.  
• Reduce stress levels – stress can decrease sexual function and affect sperm production
• Limit alcohol – alcohol can reduce testosterone production and can lead to impotence
• Avoid smoking as it can affect your sperm count
• Consider your work environment – make sure that you are well-protected from chemicals, including pesticides and other toxins. 
• Contact your GP and check whether any medication that you are taking may have a negative impact on your fertility
• Remain cool – the testes function most effectively when kept cooler than at body temperature, so avoid tight trousers and tight underwear and go for cotton rather than synthetic material when choosing clothes
• Have regular intercourse – studies have shown that intercourse every few days throughout the month helps with sperm count and sperm health, whereas long periods of abstinence or more frequent ejaculation can have a negative impact 

It is important to talk to your GP or fertility specialist before making major changes to your diet or lifestyle. 

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What if we still struggle to conceive?

A fertility specialist may be able to identify any causes...