How to improve your sperm health

Updated by the Progyny Clinical Team — July 2025.

Optimizing fertility

In the world of fertility treatment, you may have noticed there’s less guidance for improving sperm health. This can leave some partners feeling uninvolved in the fertility process and uniformed as to how they can improve their health.

Sperm-related infertility occurs in about 40% of infertility cases, so focusing on sperm health is very important.

There are ways to take an active role in the treatment process. The first step is getting a semen analysis. Then, you can optimize your fertility through nutrition, exercise, and lifestyle changes.

Semen analysis

A semen analysis is the best test to evaluate sperm-related infertility. This test should be performed after 2 to 7 days of abstinence/no ejaculation. The analysis looks at several factors for determining average fertility.

The most important factor the analysis looks at is the total number of moving sperm in the ejaculate, or total motile sperm count (TMC).

• If you have a lower TMC, your partner may still be able to get pregnant, but you should discuss your options with your fertility provider.
• If your TMC is between 5 and 10 million, a treatment where sperm are placed directly into the uterus during ovulation may be recommended. This is called intrauterine insemination.
• Often, in vitro fertilization is recommended for a TMC less than 5 million.

In addition to looking at the TMC, the analysis evaluates the volume and acidity of the ejaculate, as well as the shape of the sperm. Your fertility provider will be helpful in reviewing the importance of these other factors if yours aren’t in the normal range.

A semen analysis report is only a snapshot of the overall picture at one moment, so an abnormal analysis may just be a clue that something needs to change. It could be nutrition, unhealthy habits, recent illness, or a treatable condition like varicoceles. Varicoceles are swollen veins in the scrotum. They happen when blood doesn’t flow properly and starts to build up, usually because the valves in the veins aren’t working as they should.

Remember, discussing your semen analysis with your provider will be important to understand the best next steps.

How to improve your sperm health and fertility

Physical fitness

Over the past 30 years, the obesity rate has nearly tripled. This has been linked to rising rates of infertility. Studies show that obesity can reduce fertility by lowering sperm quality and changing its structure and the cells that produce them.

Weight resistance or cardiovascular exercises are most recommended for maintaining a healthy lifestyle and boosting fertility. However, taking anabolic steroids or testosterone to improve your muscle mass or physical appearance can be very harmful to sperm, so it’s important to avoid these practices. Also, be sure to wear an athletic cup if you participate in high-contact sports.

Keep in mind that activities like competitive cycling and triathlons should be practiced in moderation to avoid prostate irritation, lower testosterone production, and physical stress on the body.

If you’re a cyclist, sitting on a hard bike seat for long periods puts pressure on your perineum (the area between your genitals and anus). This can affect blood flow and nerve function, which may impact fertility. Using a padded or gel seat can help reduce this pressure.

Some research shows hormone levels and sperm production improved in physically active people compared to those less active. Semen analyses show better shape, count, and movement percentages among other healthier numbers in those who are physically fit.

Nutrition changes

Keep foods high in trans fats, saturated fats, sodium, and sugar to a minimum — that includes processed meats and fried foods. You don’t have to completely give up the food you love. Just have them as an occasional meal, not an everyday one.

Eating the right foods can help improve the number and quality of sperm and overall reproductive health. Look for foods that are:

• High in antioxidants, like nuts, berries, beans, spinach, and dark chocolate
• Rich in vitamin C, such as oranges, strawberries, peppers, and broccoli
• Good sources of folate, like spinach, beans, asparagus, and fortified cereals
• High in zinc, found in nuts, beans, turkey, oysters, and shellfish
• Good sources of vitamin D, such as salmon, tuna, eggs, yogurt, and mushrooms
• High in vitamin E, like seeds, nuts, spinach, and fortified juices
• Sources of vitamin B12 including fish, meat, dairy, eggs, and cereals
• Full of omega-3s, such as tuna, salmon, seeds, walnuts, and eggs

Lifestyle adjustments

There are a few other changes you can make to improve your sperm health:

• Avoid saunas and hot baths. Elevated temperatures, especially in the scrotal area, can reduce sperm count and movement, making it more difficult to conceive.
• Don’t use lubricants. Some of them may interfere with sperm movement. When you’re trying to start a pregnancy, it’s best not to use a lubricant for sex. If a lubricant is needed, use a fertility-specific lubricant, such as Pre-Seed.
• Quit smoking. People who smoke cigarettes or marijuana are more likely to have low sperm counts. If you smoke, ask your provider for help with quitting.
• Limit alcohol. Heavy drinking can lead to lower sperm counts, and it can cause a drop in testosterone. It can also make it difficult to get and keep an erection. If you choose to drink, limit it to 2 drinks a day.
• Avoid taking testosterone or other anabolic steroids. These can lower your sperm counts drastically and sometimes permanently if taken for long periods of time.

These changes require your commitment to conceiving a child. No one expects overnight success, but there are small changes you can start making today. These include taking a walk after your next meal, not snacking between meals, and cutting out one cigarette or drink.

Progyny is here for you. Please contact your Progyny Care Advocate for support.

Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.