How can I increase my sperm quality naturally?

Eat a balanced diet, exercise regularly, maintain a healthy weight, get enough sleep, and avoid smoking, recreational drugs, and heavy alcohol use. If an underlying medical condition is affecting sperm quality, treating it can also help.

Which food improves sperm?

There’s no single food that improves sperm. A balanced diet consisting of vegetables, fruits, nuts, whole grains, seeds, fish, legumes, healthy fats, and quality protein is a good place to start.

What are signs of poor sperm?

Poor sperm quality usually doesn’t have obvious signs, and you can’t tell just by looking at semen. A semen analysis is the best way to check sperm count, motility, morphology, and other parameters.

Can you get pregnant with low sperm motility?

Yes, pregnancy is still possible with low sperm motility. Sperm count, morphology, timing of intercourse, and female fertility factors matter too.

Does sperm motility ever improve?

Yes, sperm motility can improve, especially when lifestyle factors or a treatable underlying cause are addressed. Changes can take a few months to show.

Is 70% sperm motility normal?

A total sperm motility of 70% is above the commonly used lower reference limit of 42%. But your full semen analysis matters more than one number.

How much sperm is required to get pregnant?

There’s no specific amount of semen or sperm count that guarantees pregnancy. It takes one healthy sperm to fertilize the egg, but having enough healthy, well-moving sperm improves the chance of one getting there.

Can thick sperm cause pregnancy?

Yes. But semen thickness alone doesn’t determine if pregnancy is possible. Sperm count, motility (movement), and morphology (shape) also matter. If you’ve been trying to conceive for over a year without success, a semen analysis can give clearer answers.

How to Improve Sperm Quality With Diet, Lifestyle Changes, and Exercise

Published on Oct 12, 2026

Written byBlair SharpWomen’s Health Writer

Verified byDr. Noorain SyedConsulting Homeopath & Healthcare Quality Professional

How to improve sperm quality naturally matters when trying to conceive. Male factors play a role in about half of infertility cases. But sperm health is also one area you may be able to improve.

Unlike eggs, sperm are continuously produced. A full spermatogenesis cycle takes about 64–74 days. Any changes you make to your diet, lifestyle, and supplements today could show up in a semen analysis two to three months from now. Focusing on your overall health matters more than relying on any one food, vitamin, or “fertility booster.”

We’ll break down what “good” sperm quality actually looks like, what the research says about improving sperm motility, count, production, semen volume, and which lifestyle habits can help support male reproductive health.

Key takeaways

Sperm quality is usually assessed by a semen analysis, which includes count, concentration, motility, morphology, vitality, and semen volume.
A full sperm production cycle takes about two to three months.
Healthy lifestyle habits can support sperm health.
Smoking, recreational drugs, heavy alcohol use, steroids, testosterone therapy, and excessive heat can negatively affect sperm health.
Some male fertility supplements may improve certain semen parameters, but there’s limited evidence that they improve pregnancy or live birth rates.
More semen doesn’t necessarily mean better fertility.
The time between ejaculations can affect sperm motility, concentration, and semen volume.

What does sperm quality mean?

Sperm quality refers to how healthy sperm are and how well they can reach and fertilize the egg. A semen analysis is the best way to get a clear picture by looking at the different factors that determine sperm quality. It looks at:

Sperm concentration: The number of sperm present in each milliliter of semen.
Total sperm number: The total number of sperm in the entire ejaculate.
Sperm motility: How well sperm move, including how effectively they swim forward.
Sperm morphology: Sperm size and shape.
Semen volume: The amount of semen in the ejaculate.

Know more: Semen Analysis for Male Fertility: What to Know

The World Health Organization (WHO) provides standardized methods and reference values for assessing semen quality. Commonly used lower reference limits are:

Semen volume: More than 1.4 mL
Total sperm number: At least 39 million per ejaculate
Normal sperm morphology: More than 4% normal forms
Sperm vitality: More than 54% live sperm
Progressive motility: More than 30%
Total motility: More than 42%
Sperm agglutination: No sperm sticking together
Viscosity: Less than 2 cm after liquefaction

Falling below a reference limit doesn’t mean you can’t conceive, but it can highlight areas that may need further evaluation. Natural pregnancy only requires one healthy, motile sperm to reach and fertilize an egg.

Know more: How Much Sperm Does it Take to Get Pregnant?

How can you improve sperm quality naturally?

Plenty of diets, supplements, and home remedies promise to increase sperm count naturally. But small, realistic changes you can stick with are a good place to start.

1. Maintain a healthy weight

Being overweight or having obesity is associated with poorer semen quality and may affect reproductive hormones and sperm production. Research has found an association between a higher body mass index (BMI) and lower sperm concentration, total sperm count, and motile sperm count, but findings aren’t always consistent.

In one study of 2,384 men, those who were overweight or obese had lower total sperm counts, concentrations, and motile sperm counts than men with a normal BMI. EAU (European Association of Urology) guidelines also highlight the association between obesity and reduced sperm quality and recommend lifestyle changes that support a healthy weight for men experiencing infertility.

What to do: Aim for a healthy weight through balanced meals rather than crash diets or quick fixes.

2. Exercise regularly

Regular, moderate physical activity can also help support sperm health.

A recent study of 1,079 men found that several types of structured exercise improved sperm motility and other semen parameters compared with being inactive. Another earlier study also linked recreational exercise with better sperm concentration and progressive motility. But very high levels of exercise can negatively affect some semen parameters.

What to do: Focus on regular, moderate exercise that fits into your routine.

3. Eat a healthy, balanced diet

Your overall diet matters more than any one “fertility food.” Research has linked diets rich in fruits, vegetables, whole grains, nuts, and seafood — and lower in processed meats, sweets, and sugary drinks — with better sperm quality.

A study comparing semen composition found that infertile men often have lower levels of essential nutrients like zinc, magnesium, calcium, copper, and selenium than men with normal fertility.

What to do: Fill your plate with a mix of foods, like:

Fruits and vegetables
Whole grains
Nuts and seeds
Fish and other seafood
Eggs, poultry, or other protein sources
Legumes
Healthy unsaturated fats

Together, these foods provide nutrients like omega-3 fatty acids, zinc, selenium, folate, vitamin E, CoQ10, and other antioxidants that support reproductive function.

Know more: 10 Foods to Boost Male Fertility and Sperm Health

4. Male fertility supplements

Research suggests some supplements, like zinc, selenium, CoQ10, and carnitines, may improve some semen parameters, but evidence that they improve pregnancy or live birth rates is limited.

A study showed that there were significant improvements in the following sperm parameters with supplementation:

Total sperm count improved with supplementation with ω-3 and CoQ10.
Sperm concentration improved from supplementation with selenium, zinc, ω-3, and CoQ10.
Sperm motility improved with supplementation with selenium, zinc, ω-3, CoQ10, and carnitines.
Sperm morphology improved with supplementation with selenium, ω-3, CoQ10, and carnitines.

What to do: Think of supplements as an addition to a healthy diet, not a replacement for one. Speak to your healthcare provider before starting them, especially if your semen analysis is abnormal.

Know more: From A to Zinc: The Best Vitamins for Male Fertility

5. Get enough sleep

Good sleep can support reproductive hormones and sperm function. Poor-quality sleep has been linked to lower sperm concentration, decreased motility, and poorer sperm quality.

What to do: Aim for at least 7 hours of sleep each night and keep your bedtime and wake-up time as consistent as possible. For better sleep, dim the lights, limit phone or screen use before bed, and avoid caffeine and alcohol close to bedtime. If you have ongoing insomnia, loud snoring, or possible sleep apnea, talk to your healthcare provider.

Know more: Sleep and Fertility: Why Quality, Timing, and Duration Matter

6. Manage stress

Chronic stress has been linked to poorer semen quality, particularly lower sperm concentration and motility. But the evidence doesn’t show a direct cause.

What to do: Find manageable ways to reduce stress — like regular exercise, meditation, getting enough sleep, time outdoors, or activities you enjoy. If trying to conceive feels overwhelming, talk to a healthcare or mental health professional.

Know more: Stress and Fertility: Is It Actually Hurting Your Chances?

What should you avoid if you're trying to improve sperm quality?

Small habit changes can help support sperm quality. You don’t have to be perfect, but some habits and exposures are worth watching out for:

Exposure	Possible effect on sperm health	What to do	Know more
Smoking and tobacco	Linked to lower sperm count, poorer morphology and motility, and DNA integrity.	Avoid smoking, vaping, and tobacco.	Smoking and Fertility: What Are the Risks?
Recreational drugs	Cannabis is linked to lower sperm count and concentration, and changes in motility and morphology.	Avoid recreational drugs.	Does Smoking Weed Affect Sperm?
Heavy alcohol consumption	Can reduce semen volume. The effects of moderate drinking are less clear.	Avoid heavy drinking or limit alcohol. Talk to your doctor about alcohol use.	Alcohol and Fertility: Does Drinking Affect Conception?
Anabolic steroids and testosterone	Can suppress the hormones needed for sperm production and may reduce or stop sperm production.	Talk to your doctor before starting or stopping them.	What Are the Signs of High Testosterone in a Man?
Excessive heat	Prolonged or repeated heat exposure can affect sperm production, though findings vary by type of exposure.	Avoid hot tubs, saunas, and prolonged or repeated heat around the testes.	Avoid These 9 Sperm Killers When Trying to Conceive
Endocrine disruptors	Chemicals like BPA have been linked to hormonal changes and lower sperm counts.	Reduce unnecessary chemical exposure when possible.	—

How can you improve different areas of sperm health?

Healthy habits matter, but some factors are more important depending on what you want to improve.

Sperm motility

Along with a healthy lifestyle, eating a balanced diet with sufficient nutrients and antioxidants can help support sperm motility. Foods like tomatoes, walnuts, and fish are good options. Some supplements and herbs can help too — maca has been studied for its effects on sperm motility.

One study found that shorter periods between ejaculations may support better forward sperm movement. Waiting longer increased sperm concentration but reduced the percentage of sperm moving forward.

Know more: Sperm Motility and Fertility: How To Boost Pregnancy Chances

Sperm count and production

Maintaining a healthy weight, exercising regularly, and eating a balanced, antioxidant-rich diet can support sperm production and concentration.

Know more: Semen Health: How To Produce More Sperm?

Semen volume

Going longer between ejaculations can increase semen volume. One study found greater semen volume with longer periods of abstinence. Another study found that semen volume increased as the number of days without ejaculation increased.

If you’re trying to conceive, regular unprotected sexual intercourse during the fertile window is more important than waiting longer just to increase volume. And waiting longer isn’t necessarily better for overall sperm health. Longer abstinence can also increase sperm DNA fragmentation and may not improve other sperm parameters.

Know more: How to Increase Semen Volume: A Comprehensive Guide

Sperm quality

Improving sperm quality comes down to consistent habits, not one quick fix. Maintain a healthy weight, stay active, eat well, get enough sleep, and avoid exposures that can harm sperm health. Some supplements can also help, but always talk to your healthcare provider before starting them.

Remember, sperm production takes around 2–3 months, so changes won’t show up overnight. If you’re struggling with fertility issues or your semen analysis shows abnormal results, a fertility specialist can evaluate male factor infertility and discuss fertility treatment options to help you understand your next steps.