Improve the sperm quantity, quality and mobility to have a better fertility.

Male fertility is strongly related to sperm quantity, quality and mobility. By adopting effortless daily habits, you can improve the quality of your sperm and increase your chances of conception. In fact, sperm health, and therefore fertility, relies on a balanced diet and lifestyle, just as it does for women. 


The development of healthy sperm through its quality and quantity.

Have healthy meals
Diet has a significant role to play in male fertility. If you are planning to have a child in the near future, it is necessary to take control of the contents of your plate in order to produce healthy sperm and thereby, improve your fertility.

Foods high in antioxidants, such as green vegetables, fruits, nuts, vegetable oils, dark chocolate, green tea and spices (curry, turmeric, ginger) should be preferred to increase sperm production. The antioxidant molecules that can be found in these foods protect you from external threats such as pollution, stress, UV rays or tobacco. 

Also, you want to eat a variety of foods rich in magnesium, vitamin B9, selenium and zinc, as well as those rich in omega 3 such as nuts and nut oil, rapeseed, soya and oily fish (salmon, anchovies, herring). You should avoid foods that are too oily.

Avoid high body temperature
The quality and development of sperm are sensible to temperature and contaminants from the environment. Male fertility is affected by many contaminants known to be endocrine disruptors. It is advisable to maintain the sperm cells at a temperature below 2 degrees Celsius relative to the rest of the body. Therefore, as far as possible, you may avoid saunas, hot baths and Jacuzzis, and also tight jeans, phones in pant pockets and laptops on your thighs.

Spermatozoa production, also referred to as spermatogenesis, takes place over a period of 72 days, i.e. two and a half months. Any incident that alters spermatogenesis will have an impact over the next 72 days, the time it takes for a new production of spermatozoa to develop. A disruptive fever of 39 degrees Celsius, for example, may slow down sperm production and it would be necessary to wait more than 2 months for spermatogenesis to completely recover.


What to do to improve sperm mobility?

Manage and Reduce Stress
Stress means difficulty conceiving. Stress interferes with hormones, affects sperm production and decreases the chances of conception. You will help relieve the tension with yoga, meditation and other relaxing exercises. Other activities, such as drawing or gardening, are also excellent ways to relax.

Pursue a Healthy Lifestyle
As suggested to women, men need to cut down on their alcohol intake to increase their chances of conceiving a child. Too much alcohol contributes to poor quality sperm, including erectile dysfunction.

Without surprise, tobacco harm’s fertility as it decreases sperm production. Reducing cigarette intake or even avoiding smoking entirely is strongly recommended. The same is true for various drugs that can reduce the concentration of sperm.

Weight, which can also interfere with fertility in both genders, is another known factor. Being overweight or underweight may have a detrimental impact on the production of sperm. It is important to have a healthy diet and to take part in regular sporting activities. Maintaining a stable weight is the key to producing good quality semen.

Finally, having a minimum of eight hours of sleep a night also helps to improve the quality of your seminal fluid.


To assess your sperm quality, quantity and motility, you would need a male fertility test in order to know more about your personal situation, and to take the required steps with the assistance of a fertility specialist. Learn more about male fertility diagnosis right here.