Male Fertility: Improving Sperm Quality

Practical steps men can take to improve sperm count, motility, and DNA quality — covering lifestyle changes, supplements, and medical treatments.

Why Sperm Health Matters

Male factor contributes to infertility in approximately 50% of cases. The good news: sperm renew every 72–74 days. With the right changes, meaningful improvement is possible within 3 months.

Lifestyle Changes with the Strongest Evidence

Stop Smoking: Damages sperm DNA, reduces count and motility
Limit Alcohol: Reduces testosterone; aim for <3–4 units/week during fertility period
Maintain Healthy Weight: BMI 20–25 is optimal for sperm parameters
Avoid Heat: No hot baths or saunas; avoid laptops directly on lap; loose-fitting cotton underwear
Exercise Moderately: 30 min, 5 days/week improves sperm; avoid excessive endurance exercise or steroid use

Supplements with Evidence

CoQ10: 200–400 mg/day — improves mitochondrial energy; motility
Vitamin C: 1000 mg/day — antioxidant; reduces DNA fragmentation
Zinc: 25–50 mg/day — sperm production, testosterone
Selenium: 100–200 mcg/day — motility, antioxidant
Omega-3: 1–2 g EPA+DHA — DHA concentrated in sperm tail membrane

Medical Treatments

Varicocele repair: microsurgical varicocelectomy improves parameters in ~70% of men
Antibiotics for genital tract infection
Hormonal therapy for hypogonadism
Surgical sperm retrieval for azoospermia (TESA, PESA, mTESE)
ICSI bypasses most sperm abnormalities