How to tell if your sperm is good
The 7-Step Checklist to Healthy, Fertile Sperm
Overview
Fertility challenges can be tough. On top of the emotions and impact on your relationship, sperm health has historically been tied to the concept of male virility, or “manliness.” Even though that isn’t the case, it can make sperm health a difficult subject to bring up. But being proactive about your sperm health is more important than ever. A 2017 analysis of nearly 43,000 men found that worldwide sperm counts declined significantly from 1973 to 2011. Sex, fertility, and pregnancy is a tricky process, dependent on many factors. Taking measures for healthy sperm is just one small but positive step toward growing your family. Here are some changes you can start implementing right away to keep your sperm strong and your sex drive on full speed.
Why healthy sperm matters
Infertility isn’t just a woman’s problem: One-third of the time, a male factor is identified as the cause of infertility, notes the U. S. National Library of Medicine. Clearly, having healthy sperm is important. But sperm health goes beyond just conceiving. Sperm quality also plays a role in the health of the overall pregnancy and possibly the baby. In studies on mice, stress and obesity in male mice modified the genes carried in their sperm. It made their mice babies more likely to be overweight and stressed. Still, more human studies are needed to examine this possible link.
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Now, let’s define the elements of healthy sperm:
- Quantity (volume). A healthy sperm count is about 15 million or more for every milliliter (mL) of semen. The more you have, the more likely one of them will make it through the female reproductive system to an egg.
- Movement (motility). Not every sperm moves effectively or even at all, but this is normal. Only about 40 percent or more of them need to be movin’ and groovin’ for you to be fertile.
- Shape (morphology).
Healthy sperm have rounded heads and long, strong tails. Shapely sperm are more likely to make it to an egg.
You have control over several things that shape how healthy your sperm is. Here’s what you can do to make those sperm work for you both now and later.
Start boosting your sperm count now
1. Eat well
You are what you eat — and so are your sperm. There are both good nutrients and bad nutrients to consider in keeping sperm healthy. People eating a “Western” diet — consisting of processed meats, grains, dairy, sweets, snacks, and pizza — are especially affected when it comes to sperm motility in comparison to those who eat a diet higher in chicken, fish, vegetables, fruits, and whole grains. Go light on the processed stuff and eat more lean meats and whole foods. Try some of these foods and vitamins for a sperm boost:
- Vitamin B-12. This potent vitamin is found in meat, fish, and dairy. It has all sorts of positive effects throughout your body.
Among other things, vitamin B-12 protects your sperm from inflammation and oxidative stress caused by harmful free radicals in your body. - Vitamin C. Eating more oranges, berries, potatoes, tomatoes, and spinach can all contribute to a higher sperm count. In some cases, it can even double it after a couple months.
- Nuts. Nuts have long been associated with benefitting sexual health, and the evidence keeps piling on. A 2018 study of 119 men found that a diet high in almonds, walnuts, and hazelnuts over a 14-week period increased sperm count by up to 16 percent.
- Lycopene. Lycopene gives foods like tomatoes and watermelons their rich red color. It can reduce reactive oxygen species (ROS) in your body, too. ROS can damage DNA and hurt sperm. Taking 4 to 8 milligrams (mg) of lycopene a day was found to improve sperm count and motility.
2. Exercise regularly, but don’t overdo it
Even light exercise can increase sperm quantity, movement, and shape.
A 2005 study found that the combination of low activity and high body mass index (BMI) contributed directly to poor semen quality. Being overweight or obese can affect testosterone levels, too, which can lower your sex drive. Exercise and weight loss can boost your sperm count and quality in mere weeks. Try going on a 20-minute walk, doing some pushups, or finishing some yardwork. The extra hormones, endorphins, and blood flow can also boost your sex drive. So get moving, but don’t get too crazy. Intense physical activity, especially cycling, jogging, and mountain climbing, are linked to decreased semen quality. This may be due from injury from bicycle seats or scrotum movement or hormone changes from stress. One 2003 study found male rats exposed to high altitudes had lower sperm count, too.
3. Boxers or briefs?
Let’s get right to the point: Your underwear is probably fine, no matter your preference. A 2016 study found pretty much no difference in underwear type and sperm count.
But then, a titillating 2018 study found that men who wore boxers had 17 percent more sperm than men who wore briefs. But don’t go throwing out all your undies just yet. Researchers from the 2018 study warned that results aren’t entirely conclusive because they didn’t measure other factors that affect sperm count, such as type of pants or underwear material. And they also suggest that your body may compensate for the extra heat on your testicles from briefs by releasing more sperm-producing follicle-stimulating hormone. So really, it’s up to you. The evidence only points a little bit more toward boxers as conducive to higher sperm count.
4. Think before you drink alcohol or caffeine
A 2017 review of studies involving almost 20,000 men suggested that caffeine in soda and soft drinks may damage sperm DNA. This can decrease sperm count. Consuming more than three cups a day of caffeinated drinks — whether coffee, energy drinks, or soda — raises the risk of miscarriage. It didn’t matter whether or not the man or woman was downing cold brews.
Both parents were a factor. That said, the review notes two cups of caffeine a day is completely safe. Go easy on the alcohol as well. A 2014 study found that having five or more units of alcohol per week had lower sperm count and motility. The effects increase the more you drink, too. Five units is equal to about:
- 40 ounces of beer
- 25 ounces of wine
- 7.5 ounces of spirits
Another 2017 review of just over 16,000 men found that alcohol affects how many sperm come out in each ejaculation. You don’t need to go cold turkey on the alcohol. Just keep it to four drinks or less per week.
5. Take a supplement
If you’re trying to boost your sperm quality, you can get several important vitamins and minerals through the foods you eat. You also could consider popping a daily supplement to make conceiving a little easier.
Supplements for sperm health
- vitamin C for sperm count and motility
- vitamin D for a testosterone boost if you have a vitamin D deficiency
- zinc if you have low levels
- Ashwagandha root extract for sperm count and motility
- coenzyme Q10 for semen quality
Keep in mind the U.
S. Food and Drug Administration doesn’t regulate the quality or purity of supplements like they do for drugs. Talk to your doctor about the right dosage for you. They can also make sure the supplement won’t interfere with any medications you’re currently taking.
6. Avoid certain chemicals and products
Hormone-disrupting chemicals could be lurking in your workplace, in the air, and maybe even in your personal care products. They’re chemicals known as reproductive hazards. The Centers for Disease Control keeps a comprehensive list. They can affect every aspect of your sperm: count, volume, motility, and shape. The main ones to avoid include:
- lead: found in pipes, paint, soil, and dust, especially in or near old homes
- styrene and acetone: plastic found in plastic dishes, packaging, insulation, and common construction materials
- mercury vapor: found in industrial aerosols and metal dust
- dibromochloropropane: found in some pesticides and research facilities
Most of these chemicals are found in high concentrations in factories or other heavy industrial workplaces.
But some are right in your home or are ingredients in soaps, bodywashes, and plastic containers. The state of California even passed a law, Proposition 65, requiring manufacturers to warn consumers if any ingredients used in their products have been linked to cancer. Check out the latest list here. What can you do?
- Read the ingredients before you buy any product, consumable or otherwise.
- Replace any products that contain these chemicals with natural products.
- Try to replace your plastic items with alternatives, such as glass, stainless steel, silicone, or even biodegradable plastics.
If you and your partner are moving forward with IVF
If you and your partner are having trouble conceiving after trying lifestyle and medical options, you may choose to move forward with in vitro fertilization (IVF). IVF consists of using a sperm sample to fertilize an egg from your partner’s or a donor’s ovaries, which is then implanted back in their uterus.
If all goes well, you’ll soon be a dad. For the highest chance of fertilization while undergoing IVF, try every tip we’ve already discussed here. Aim to make these changes long term, but the 30 days leading up to giving your sperm sample is crucial. In the three to four days before you give your sperm sample, you and your partner can fool around, but don’t ejaculate. Also, try to avoid deep penetration so your partner’s cervix doesn’t become irritated. IVF is a costly endeavor, so you want to give this chance at pregnancy the best chance possible. For more information on lifestyle changes you and your partner can make throughout the IVF cycle, check out our 30-Day IVF Guide.
So, how do I know this is going to work?
Talk to your doctor before making any changes to your diet or lifestyle. It’s important to measure your sperm count before and after these changes so you’ll know if they’re working or not. And remember, make these decisions for yourself and your partner — not because you don’t feel “manly” enough or think your sperm count says something about your sexual prowess.
With these changes, and possibly a little help from technology, you could be on your way to growing your family.
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Tim Jewell is a writer, editor, and linguist based in Chino Hills, CA. His work has appeared in publications by many leading health and media companies, including Healthline and The Walt Disney Company.
This Is What Healthy Sperm Should Look Like
Ever wonder if what you’re looking at when it comes to your own sperm is normal? Turns out an at-home once-over probably won’t tell you much of anything. Even if everything does appear normal and healthy on the surface, you can’t really tell whether your sperm is healthy just by looking at it. Scheduling an appointment with your healthcare provider to perform a semen analysis is the only way to find out for sure.
“A sperm specimen needs to be collected and looked at through a microscope to evaluate if it's healthy,” says Kaylen Silverberg, a reproductive endocrinologist at Texas Fertility Center in Austin, Texas.
“That's because the factors that indicate healthy sperm can't be seen with the naked eye.” When it comes to analyzing your sperm to determine if it’s healthy enough, this once again isn’t something you can do on your own outside of a lab analysis.
According to the World Health Organization, a normal semen analysis consists of a sperm concentration of about 16 million/cc semen, a motility of at least 30%, and at least 4% normally shaped sperm. That’s what doctors look for in said lab analysis.
Until that appointment rolls around, look at your lifestyle, because a healthier you generally makes for healthier sperm.
Your doctor should keep you informed as to whether everything looks good, but you can always ask about these factors either during your visit or when you get your lab results. In the meantime, there are several lifestyle factors that can affect your sperm quality, and fortunately, a lot of them are within your control and can make a difference in as little as three months.
So, what
does healthy sperm look like?Sebastian Condrea//Getty Images
According to Dr. Silverberg, when it comes to healthy sperm, what you doctor is primarily looking for are three factors: sperm count (the number of sperm in a volume of semen), sperm motility (the percentage of sperm that are alive and swimming), and sperm morphology (the percentage of sperm with a normal size and shape).
“[An] andrologist will take a look at the sperm under the microscope to see if they are using their tail to swim in a straight line,” explains Lauren Bishop, a reproductive endocrinology and fertility specialist at the Columbia University Fertility Center. “They will also look at the head to make sure this appears oval. The tail should be long and move smoothly through the fluid.”
Signs you have healthy sperm
It doesn't take forever to change the quality of your sperm.
Some doctors say that changing your lifestyle might change your sperm quality within three months. Until you get your doctor's read on how healthy yours are, here are scientific signs that suggest you have strong sperm. How many can you cross off?
You have a smaller waist
milan2099//Getty Images
You don’t even have to have a six-pack—as long as you don’t have a gut, your semen is probably doing pretty well.
Researchers from the Netherlands found that men with a waist circumference of 40 inches or greater had lower sperm concentrations and counts of normal-moving sperm than guys with a more whittled waist.
The researchers aren’t exactly sure why a spare tire is bad for your swimmers. But they believe carrying too much weight—especially around your midsection—may interfere with the release of sex hormones, as well as the production and development of sperm.
You have a softer-looking face
Good news, average-looking guys! Having a masculine-looking mug might actually hurt you down below the belt, according to a 2014 study.
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.Spanish and Finnish researchers discovered that men who had faces that were rated as manly—i.e. wider and broader—tended to have poorer semen quality than more feminine-faced guys.
One possible reason: a theoretical explanation called the “trade-off hypothesis.” Simply put, men have a fixed amount of energy available to devote to reproductive resources. And that energy must be distributed to a number of different components.
“So, if a male consumes more resources on semen production, he may have fewer resources available for developing attractive secondary sexual traits, like facial masculinity,” says study author Jukka Kekäläinen, Ph.D.
You love to eat fish
Quick, think of your favorite go-to protein: is it brown, salty, and processed? If so, your semen might be paying the price.
Harvard University researchers found that men who ate the most processed meat had significantly lower counts of normal-shaped sperm compared to those who consumed the lowest.
Fish, on the other hand, seemed to have a protective effect. Guys who ate the most fish—especially salmon and tuna—had a 65 percent greater sperm concentration than those who ate the least.
Credit fish’s omega-3s, since long-chain polyunsaturated fatty acids play a part in sperm production, the researchers say. So if you’re looking to strengthen your swimmers, sub out your pepperoni topping for some anchovies.
Related Story
- Everything You Need to Know About Eating Salmon
Briefs aren't your thing
Robert Nicholas//Getty Images
Here’s another reason briefs might feel a bit on the constricting side: they could be suffocating your sperm, too.
A 2018 study from Harvard University’s Department of Environmental Health found that men who wore boxer shorts instead of tight-fitting underwear 25 percent higher sperm concentrations and 17 percent higher sperm counts than those who wear briefs.
“Loose-fitting underwear may result in lower scrotal temperatures compared to tight-fitting underwear, hence an improvement in semen quality,” says study author Andrew Povey, Ph.D. There’s also evidence that elevated testicular temperatures may hinder sperm production, he says. So if you want to be on the safe side, let your junk breathe.
You hit the gym regularly
Inti St Clair//Getty Images
Researchers from Harvard found that men who got their blood pumping in moderate to vigorous exercise 15 hours or more a week had a higher sperm concentration than guys who didn’t work out at that intensity at all.
Not only does exercise help tamp down your weight—which can affect reproductive health—but it may also increase the expression of antioxidants throughout your body, the researchers believe. So regular gym sessions could actually prevent free radicals from damaging sperm cells.
Your voice isn't super deep
Men with more of a throaty growl tend to have worse-off sperm, according to a University of Western Australian study.
Researchers found that while women rated the low-pitched voices as more masculine and attractive, those husky-voiced men had lower concentrations of sperm in their ejaculate.
Testosterone levels may be one possible explanation for this, according to study author Leigh Simmons, Ph.D. Testosterone is associated with more masculine facial features and lower voices, but too much of it might actually suppress sperm production.
Related Story
- What You Need to Know About Your Testosterone
You don't eat out of plastic
Zapping last night’s lasagna in a Tupperware container is easy, but it might be wreaking havoc on your sperm.
You can thank bisphenol-A (BPA), a chemical that can leach from plastics into your food when heated—and then into you.
Researchers from Denmark found than men who had the highest levels of BPA in their urine had a significantly lower percentage of motile sperm than those who had the lowest levels.
The scientists aren’t exactly sure what’s behind the semen squeeze, but they think the BPA might affect the estrogen and androgen activity in the epididymis in the testicles. And this, they believe, can hinder the normal development of sperm.
So before you nuke your lunch, take the five seconds to transfer it from a plastic container to a glass one.
Christa Sgobba
For nearly 10 years, Christa has created health, fitness, nutrition, and wellness content that’s steeped in science but engaging enough that people actually want to read it. She’s tuned in to all the latest research that people with an athletic lifestyle need to know, and prides herself on helping her readers apply it to their everyday lives.
Emilia Benton
Emilia Benton is a Houston-based freelance writer and editor. In addition to Women's Health, she has contributed health, fitness and wellness content to Runner's World, SELF, Prevention, Healthline, and POPSUGAR, among other publications.
She is also a 10-time marathoner, frequent traveler and avid amateur baker.
Sperm viability test
Couple infertility in 50% of cases is associated with poor sperm quality. The spermogram allows you to determine the fertilizing ability of the ejaculate. The parameters of this analysis allow us to draw a conclusion about the fertility of a man. The concentration of progressively motile spermatozoa is one of the key indicators that is important for choosing a strategy to overcome infertility.
According to the WHO recommendation, spermatozoa are usually divided into mobile and immobile. A motile spermatozoon is always alive, but its movement can be progressive or passive. In the first case, the gamete moves actively in a straight line or a large circle. In the second, it moves slowly, and often does not stay in place at all - only the beating of the flagellum is observed. Progressively mobile forms should normally be more than 38%. If mobility is reduced, asthenozoospermia occurs.
This condition is a good reason for a sperm viability test.
The complete immobility of the spermatozoon can be justified by defects in the tail or by the fact that it is not alive. If the proportion of dead spermatozoa exceeds 58%, then they speak of necrozoospermia. The chance of paternity in this case is almost zero.
The sperm viability test involves staining the sample. Dead cells, in which the integrity of the membrane is broken, pass the dye through the membrane. Living cells are not stained.
Important to know! The number of sedentary, immature and non-viable spermatozoa in the semen increases with frequent sexual intercourse. The recommended period of abstinence before conception is 2-3 days.
Bad habits (alcohol abuse, smoking), the use of certain drugs, intoxication of the body, overheating, various diseases and many other factors have a negative effect on the mobility and viability of spermatozoa.
Interesting Sperm Facts:
Spermatozoa were first seen in 1677 by A. Van Leeuwenhoek, the creator of the microscope. With the help of his instrument, he saw "small animals" with rounded bodies and long, thin tails moving in a sample of his own sperm.
The sperm cell is the smallest human cell. Its length is 0.05 mm. It consists of a head, neck and tail. The head contains the genetic material, and the tail provides movement to the cell.
Spermatozoa are capable of speeds up to 4 mm per minute. At the time of ejaculation, the speed of sperm reaches up to 70 km / h.
For one ejaculation, only about 4 ml is released. sperm is about one teaspoon, but it contains from 120 to 600 spermatozoa. If you line them up one after another, they will stretch for about 9.5 kilometers!
Spermatozoa do not tolerate hot temperatures - in hot water they die within a few seconds. But frozen can be stored for decades. In a woman's body, spermatozoa can live up to a week, but they lose their ability to fertilize in the first 2-3 days.
Doctors performing the procedure
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Antonina Anatolyevna Gartsman
embryologist
RAHR member
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normal values, preparation, test
Published: 05/13/2019 Updated: 03/09/2021
Smoking, infections, inflammatory diseases of the urogenital tract, age - all these factors affect the health of a man. A comprehensive laboratory examination will help to find out the cause of violations in the reproductive sphere. One of the main studies is the spermogram.
What is a spermogram?
Spermogram - or analysis of seminal fluid (ejaculate) - reveals abnormalities in the structure of spermatozoa, determines their fertilizing ability and helps the doctor make an assumption about male infertility, prostatitis, and possible infections.
In 50% of cases, the male factor is the cause of infertility - this is a scientifically proven fact.
It is incorrect to say that if a couple cannot conceive a child, then the woman is "guilty".
The pathology of the “tail” and “head” of the spermatozoon leads to a violation of the fertilizing ability. The nucleus of the germ cell, the “neck” and the “body” can also change.
Changes in germ cells in men are associated with various factors. Age, adverse environmental conditions, sedentary lifestyle, alcohol consumption, smoking, lack of vitamins and minerals in the diet, toxic effects associated with professional activities affect.
How to improve spermogram?
When a couple plans the birth of a child, not only the woman, but also the man should prepare for the moment of conception.
For a man it is important:
- Timely detect inflammatory diseases of the genitourinary sphere, latent infections.
- Control weight, prevent the appearance of extra pounds.
- Do not abuse thermal procedures (sauna, bath) - overheating can lead to impaired sperm activity.
- Lead an active lifestyle, avoid stressful situations.
In case of problems with conception, it is important to undergo a comprehensive examination by a urologist or andrologist. The doctor will prescribe the necessary tests and studies, if necessary, determine the treatment or recommend preventive measures.
How is the spermogram evaluated?
To obtain accurate results, it is recommended that the analysis of the ejaculate (sperm) be carried out twice, ideally in the same laboratory. Despite the fact that the standards for ejaculate indicators are strict and approved by the World Health Organization, they can be different in different laboratories, since the methods are not always the same.
Spermogram according to WHO standards*
| Index | Norm value |
| Ejaculate volume | From 1. |
| The total concentration of spermatozoa in the ejaculate | From 39 million |
| Sperm concentration, million in 1 ml | 15 million or more |
| Total sperm motility, % | 40% or more |
| Sperm motility, % Group 1. Progressively mobile Group 2. Non-progressively mobile Group 3. Fixed |
Group 1. - 32% or more Groups 1 and 2 in total: 38-42% Group 3: none |
| Viability of living forms, % | Over 58% |
| Morphology: normal forms, % | Norm of 4% or more |
5 ml or more ejaculate volume.
