Whether you and your partner are thinking about trying to get pregnant or you’re well into the process and want to improve your chances, there are several ways to improve your sperm count and boost your fertility.
Your fertility generally depends on the quantity and quality of your sperm. If the number of sperm you ejaculate is low, or if the sperm are of a poor quality, it will be difficult, and in some cases impossible, to get pregnant. Many things can damage your sperm, including being overweight, smoking, older age and exposure to harmful chemicals. But improving your preconception health can help you avoid this damage, boost your sperm quality and improve your fertility.
How long does it take to improve sperm quality?
Taking care of your reproductive health isn’t just something to think about when you’re ready to have kids — it’s something to prioritise throughout your life. Good habits now can not only improve your fertility but also benefit your partner’s pregnancy outcomes and the health of your future kids.
Sperm take about three months to develop, so the changes you make today will impact your fertility in around 90 days. So, at a minimum, prioritise your preconception health around three to six months before trying to conceive. If you have any preexisting health conditions that can affect fertility, identifying and managing them early is key. Some treatments take months to show results, so speaking with a healthcare professional sooner rather than later can make a big difference.
Eat well
A diet of fresh whole foods rich in nutrients like omega-3 fatty acids, antioxidants (vitamin E, vitamin C, beta-carotene, selenium, zinc, cryptoxanthin, and lycopene), vitamin D and folate is linked to better sperm quality. On the flip side, processed meats, sweets, and foods high in saturated and trans fats can negatively impact sperm health. If you’re considering fertility supplements to increase your levels of important nutrients and improve your sperm, be aware that the evidence for their benefits is limited.
Get moving
Regular exercise improves hormone levels, blood flow and sperm quality. Aim for 30 minutes of moderate activity most days of the week, and strengthening activity twice. Just don’t go overboard — excessive endurance training can actually lower testosterone levels, reduce sperm quality and lead to infertility.
Maintain a healthy weight
Being overweight or obese can lower sperm count and quality. Obese men are significantly more likely to have a low sperm count and to produce no sperm at all compared to men with a healthy weight. The good news? Research shows that losing weight and maintaining that loss can improve sperm health. If you need help, a chat with your GP or an Accredited Practising Dietitian is a great place to start and you can learn more about losing weight to improve your sperm health here.
Quit smoking
Smoking reduces sperm count, semen volume, and sperm movement. Even light smokers (fewer than 10 cigarettes a day) see negative effects on their fertility. If you’re doing assisted reproductive treatments like in vitro fertilisation (IVF), smoking can reduce your chance of success. Smoking at the time of conception can also affect the health of your child, increasing their risk of developing childhood leukaemia. If you want to quit smoking, visit your doctor for support.
Cut back on alcohol
While occasional drinking doesn’t seem to impact fertility, heavy or daily drinking can reduce sperm quality, volume and hormone levels. It can also affect your ability to get and maintain an erection, as well as your sex drive. Cutting back can help both your fertility and your overall health.
Avoid recreational drugs
Some drugs — including anabolic steroids, marijuana, cocaine, heroin, and certain prescription medications — can lower sperm count and quality. Long-term steroid use, in particular, can have lasting effects on fertility, so stopping use is essential. If you’re taking medication for pain, depression, anxiety or undergoing cancer treatment, speak with your doctor about potential impacts on fertility.
Reduce stress
Chronic stress can interfere with hormones that regulate sperm production. Finding ways to manage stress — whether it’s exercise, mindfulness, or talking to a professional — can improve both your mental health and fertility.
Minimise exposure to harmful chemicals
Chemicals found in pesticides, herbicides, heavy metals, and everyday plastics can disrupt hormones and impact sperm quality. While it’s impossible to avoid all environmental toxins, reducing your exposure where possible can help.
Get checked for STIs
Untreated sexually transmitted infections (STIs) like chlamydia and gonorrhoea can cause infertility. Many STIs don’t show symptoms, so even if you’re in a monogamous relationship, screening is essential. Most STIs can be quickly and easily treated.
Keep your testes cool
Your testes hang away from your body for good reason — normal body temperature (about 37°C) is too warm for optimal sperm production. In humans, the temperature in the scrotum is about 1.5-2 degrees lower than your body temperature. Avoid long soaks in hot baths, hot tubs and placing laptops directly on your lap. But no need to switch briefs – there is no good evidence that wearing tight underwear causes you to have a low sperm count.
Manage underlying health conditions
From diabetes to Klinefelter syndrome — there is a range of medical conditions that impact male fertility, that you may or may not know you have. Working with your doctor to identify and manage them can improve your overall health and your chances of conception.
