The importance of healthy sperm

It doesn’t matter whether you’re trying for a baby right now or not, we all like to know that our bits and pieces are working – and that includes, healthy sperm.

While you may not be able to tell at first glance if you have fertile sperm or particularly potent sperm, there are a number of signs of healthy sperm to look out for.

Or if you feel as though your sperm health isn’t quite as good as it should be, we’ve slipped in a few tips further down to make your sperm stronger.

So, let’s take a look at the signs of healthy sperm and how to improve your sperm health for a healthier you.

The importance of healthy sperm

When it comes to fertility, it takes two to tango. Infertility is most certainly not just a worry for the ladies. According to research, one-third of the time infertility is a malefactor, making it even more important to keep your sperm health in working order.

Taking some measures for fertile sperm is just one positive step forward for the future. Since sperm health isn’t just about conceiving, healthy sperm plays a huge role in pregnancy health and even the baby’s health, too.

But how do you know if your sperm is healthy? Let’s break it down.

  • Quantity (sperm volume) – This is pretty much what it says on the tin, how much sperm you have. A healthy sperm count is around 15million+ per millileter of semen. The more you have, the higher your chances of reaching an egg.

Don’t worry, we’re going to cover how to increase sperm volume later!

  • Movement (motility) – While you may have potent sperm or a healthy sperm count, if it’s pretty sluggish, it’s going nowhere. Think of it as your swimmers getting off the couch to find and fertilize the egg. Around 40% need to be moving at a decent pace for healthy fertile sperm.
  • Shape (morphology) – Healthy fertile sperm have rounded heads and long, strong tails. These are the little guys most likely to reach an egg!

But how can you achieve ultimate sperm health? Don’t cha’ worry, we’re going to cover it all, keep going.

Signs of healthy sperm

Here are the signs of healthy sperm to look out for, with plenty of ways to make your sperm stronger so you can really pack a punch.

You’re pretty lean around the middle

Also Read: What Is a Semen Retention and What Are Benefits of Orgasm Without Ejaculation

Although we’d all love to have a rock-hard six pack, it isn’t quite the key to healthy sperm.

However, carrying less around the middle is. 

Research has shown that men with a 40” plus waist circumference have less potent sperm and less sperm motility. So if you’re carrying a little extra weight, it may be time to mix up your lifestyle and incorporate regular exercise to trim down a little.

You get plenty of omega-3 fatty acids

While you may not be able to tell if you have healthy sperm at first glance, a healthy amount of omega-3 fatty acids in your diet can certainly boost sperm health.

Typically found in fatty fish such as salmon and tuna, this small diet change can have a huge impact on your fertile sperm health!

Other foods packed with omega-3 include:

  • Nuts and seeds (such as flaxseed, walnuts and chia seeds)
  • Plant oils (soybean oil, canola oil and flaxseed oil)
  • Other fish, such as mackerel, herring and sardines

You don’t smoke

Smoking cigarettes can damage your body in a range of ways, including your sperm health.

Since this (rather gross!) habit can damage the DNA of your semen, it’s no wonder it can kill your sperm health and count.

Try to cut back until you can stop smoking completely, and find new ways for stress relief such as exercise.

You live an active lifestyle

Typically, if you’re in better physical health, your sperm health is going to come out top.

While there isn’t a fixed amount of time you should be exercising to improve your sperm health, regular exercise is always advised.

Also Read: What Are Aphrodisiac Foods? And Can They Help With Your Sex Life?

Wondering how to produce healthy sperm? Get exercising!

You’re a fan of BPA-free plastics

Sounds nuts, right? How can plastic affect your sperm health?

BPA is an industrial chemical used when producing certain plastics – commonly found in plastic containers and bottles. Believe it or not, BPA is known to damage fertile sperm, by disturbing your hormones.

A small amount of BPA has shown to seep into food and drinks saved in these type of containers.

So, if you’re already making the positive move to only use BPA-free plastics (or no plastic at all!) you’ll be well on your way to healthy sperm.

But what about if your sperm health isn’t… Great? Don’t worry, here’s how to produce healthy sperm.

How to make your sperm stronger

Trying to work out how to produce healthy sperm? Don’t worry, we’ve got you covered.

We understand that sperm health is important to you (and your partner) – while signs of healthy sperm may be hard to grasp at first glance, here are our top tips for improving your sperm health!

1. Follow a healthy diet

We all know that following a healthy diet is important for our bodies, but did you know that what you eat can impact your sperm health?

Yep, so put that pizza down. Too many processed foods, dairy, snacks and candy can impact your sperm motility. Instead, opt for a diet higher in fruits, whole grains, vegetables, fish and chicken for a good dose of protein. Keep processed junk food to a minimum and try some of the following foods to boost your sperm health.

  • Vitamin C – Looking for ways to increase sperm volume and health? Get more berries, potatoes, oranges, tomatoes and spinach into your diet. Adding these crucial foods has been shown to double sperm volume in just a couple of months.
  • Vitamin B-12 – Commonly found in meat, dairy and fish, vitamin B-12 can have a variety of positive effects on your body – including contributing to healthy sperm.
  • Nuts – Nope, we’re not trying to be funny (this time). Nuts have long been associated with sexual health, so get some almonds, hazelnuts and walnuts into your meals. Studies have shown that a diet high in these three nuts has been proven to increase sperm volume by a whopping 16%.
  • Lycopene – With the ability to reduce reactive oxygen species (ROS) in the body, lycopene – which gives tomatoes and watermelons their rich redness – has been shown to increase sperm volume and sperm health.

2. Regular exercise (but not too much)

While exercise is going to benefit your mind and body in many ways, a Harvard study found that men who complete moderate to vigorous exercise 15+ hours a week had increased sperm volume and sperm health.

Not only does regular exercise help to keep your weight under control but it can also help improve mood and relieve stress, too.

Also Read: How to Increase Semen Volume Naturally

Research has also shown that regular exercise can increase the expression of antioxidants in the body, helping to keep your sperm health in top condition.

However, don’t hit the gym too hard. While research has shown that low activity levels and a high BMI play a huge role in low sperm health, excessive exercise in the form of mountain climbing, cycling and jogging have been linked to decreased sperm health.

Squashing your junk on a bicycle seat won’t do anyone any good! While the odd cycle will help you keep fit, try to mix up your workouts to increase sperm volume and top sperm health.

3. Wear the right boxers

Not only are tighty-whities not a great look, but they could also be impacting your otherwise fertile sperm! When your junk is packed in too tight, it doesn’t matter how potent your sperm is, it could be suffocating down there.

According to studies, men wearing right-fitting boxers reported an increased sperm volume when compared to their tight-trunked counterparts. When you have poor sperm health, your sperm is less motile, meaning it’s pretty sluggish in reaching the egg to fertilize it.

Looking for ways to increase sperm volume? Let some air get down there for god’s sake.

4. Cut back on caffeine and alcohol

According to studies, caffeine in soda and other soft drinks has the potential to damage sperm health. So if you’re looking for ways to increase sperm volume, it’s time to cut back on all that coffee and soda.

Not only will these drinks not be adding any nutritional value to your diet, but they can disrupt your sleep, exercise and sperm health. While a cup or two of coffee a day won’t damage your healthy sperm – go easy on the beers.

A 2014 study examined the relationship between sperm and five+ units of alcohol a week, concluding that this amount of alcohol weekly can impact sperm count.


So, that’s healthy sperm in a nutshell.

While we may not be able to see the signs of healthy sperm, following a healthy, balanced diet and exercising regularly can have a huge impact on your sperm health.

If you and your partner are having trouble conceiving, have a closer look at your lifestyle to gain a greater understanding of what constitutes healthy sperm and how to increase sperm volume.

Plus, a few other tips in between of course! Follow these steps and you’ll be well on your way to healthy sperm.

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