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How To Make Sperm Stronger For Pregnancy


Parenting is one of the biggest blessings of life. It is not just the birth of a child but also the birth of a couple as parents. Unfortunately, this blessing does not come easily to all. 

For a woman to conceive, the sperm of the male has to be healthy. Globally, a huge population of men faces difficulty in embracing fatherhood.

Sperm quality, count, and motility are key determinants in such cases. Luckily, there are some simple techniques to make sperm stronger for improving pregnancy chances.

If you are wondering if any supplement would help or if a natural boost exists, read the article further to clear the air.

Ways To Improve Sperm Quality For Pregnancy

The primary steps for improving steps may be natural. Even if you are not sure of your sperm count, you could stick to these points to ensure better chances of becoming a father.

  1. Include Anti-Oxidant Rich Foods In The Diet

    Lifestyle has a huge impact on sperm quality. Eating habits also determine the chances of you becoming a dad. Antioxidants are an essential element for body functioning.

    The heart, skin, and other parts reap benefits from antioxidant consumption[1]. But the least talked about one is sperm health and fertility. 

    Studies have proven that men taking antioxidants have better chances of becoming fathers. Even DNA composition remains intact due to antioxidants. That is because antioxidants prevent free radical damage to cells. 

    Antioxidants beneficial for fertility are vitamin C, lutein, beta carotene, and beta-cryptoxanthin.  Some foods to eat for enriching the diet with antioxidants are

    • Non-vegetarian sources like beef, pork, chicken breast,  meat, and turkey
    • Nuts like Brazil nuts, walnuts, and chestnuts. 
    • Seeds and oils like sunflower seeds and oils or sesame seeds and oils. 
    • Fruits and vegetables like kiwi, orange, peas, tomatoes, and red peppers. 
    • Seafood like oysters and crabs.

  2. Tag Along With Some Vitamin D

    There is an unknown reason behind the relation established between vitamin D and sperms. It is observed that men taking vitamin D substances have a better sperm count and fertility.

    More studies are required to understand[2] why this happens. Nevertheless, you may get some vitamin D in prescribed amounts for availing of the benefits.

    Some sources are sitting in sunlight, and eating mushrooms and milk.

  3. Sleep Well

    Sleep has an unbreakable bond with reproductive health. Sleep deprivation causes anxiety, fatigue, and low libido. It may also lead to obesity.

    All these factors deteriorate[3] sperm health. Getting enough sleep helps improve fertility in males.

  4. Work Out

    Staying physically fit and active is important to keep things going smoothly. Obesity is one of the leading causes of infertility in males.

    Aerobic exercises like skipping, dancing, or running are also great, to begin with. You could opt for weight training if that is what suits you.

    Keeping the body active[4] boosts metabolism and promotes sperm motility and production. When you work out, your testosterone levels shoot up leading to better fertility. 

    Refrain from taking testosterone supplements without prescription as too high testosterone levels may reduce sperm count.

  5. Cut Short The Junk

    Fast food or processed food has a hold over the world. They might be tempting but are dangerous for reproductive health.

    Fries, doughnuts, and similar fried food or sweetened beverages harm sperm quality. They also increase the likelihood[5] of obesity which may harm fertility later on.

  6. Say No To Smoking

    Smoking is not just harming you but your partner also. A study[6] suggests that men who smoke consistently have low-quality sperm.

    High tobacco smoking affects the shape, count, and motility of sperm in men. Moreover, when your partner is subjected to smoke, the conceiving rate in IVF goes down.

    Hence, the risk of failed pregnancies doubles. 

  7. Quit Alcohol And Drugs

    A few occasional drinks cause no harm to sperm or fertility. However, long-term or excessive[7] alcohol consumption may lead to decreased sperm count. 

    When it comes to drugs, the results are conflicting. But heavy doses of cocaine and marijuana may cause infertility or reduce sperm quality. This result needs in-depth research for confirmation.

  8. Frequent Intercourse With Your Partner

    To get pregnant, the initial thing to do is have sex. But the role of frequent sex does not end here. Majority of the people know that sex around ovulation improves[8] the chances of conceiving.

    But little is known that more sex improves sperm quality, count, motility, and shape. It is helpful during both natural pregnancy and insemination.

  9. Reduce Contact With Environmental Chemicals

    One of the most overlooked aspects is chemical exposure[9] faced by a person. Your workplace might cause harm to your fertility without you noticing.

    The chemicals used in farms, paints, and varnishes are linked with low-quality sperm or decreased production. Even welders or men subjected to heat might suffer degraded sperms due to overheating. 

    To avoid such damage, keep your body covered. Opt for masks, and gloves, or try replacing chemicals with organic alternatives.

  10. Get A Regular Dental Checkup

    This one might be surprising but is true. An odd link is found between dental health and sperm health. 

    The bacteria bacteriospermia affects sperm production. A study[10] found that antibiotics alone were incapable of improving the results of semen production. 

    After conducting an oral examination, a group of men was given treatment for dental issues. The other group was not given dental treatment.

    After six months, men with cured dental problems had a significant rise in sperm health. For the same reason, it is better to get your teeth and gums checked every six months.

  11. Try Using Herbs

    Herbs are a natural semen health booster. Many have been found effective[11] in both traditional and modern medicine for male fertility.

    First, one to count on is ashwagandha. It has several benefits for male reproductive health. It enhances libido, testosterone, and even sperm production. 

    Similar herbs that might be beneficial for sperm quality and quantity are ginseng, long jack, maca root,  shilajit, and Tribulus Terrestris.

  12. Trust The Spices

    Spices are equally fruitful as herbs. Garlic[12] is one such spice that is “sperm friendly”. It is aphrodisiac and contains selenium.

    Both factors give sperm a potential boost. The compound allicin present in it also improves blood circulation and sperm motility. 

    Fenugreek[13] is also a natural sperm health promoter. You may take fenugreek supplements after the prescription or go the traditional way. Altogether, it improves sperm count and motility.

  13. Limit Medications

    Medicines might cure an ailment but cause another one simultaneously. Few medicines linked with decreased sperm production are 

    • antibiotics, 
    • antidepressants
    • Anabolic steroids
    • Opiates
    • Testosterone supplements
    • Anti-inflammatory drugs

    Some people use[14] anabolic steroids and testosterone supplements for muscle building. The bulk might come at the cost of your fertility. Do not consume them without a prescription. 

    In case you notice abnormal changes in your sperm health by medicines prescribed by a doctor, have a word with him/her.

    They might reduce the dosage or suggest an alternative as per requirement.

  14. Limit Estrogen-Rich Foods

    Estrogen is the female hormone. Phytoestrogen present in some foods reduces testosterone levels and sperm production. 

    Soy products, largely famous vegan foods, are rich in this plant-based estrogen. Not just raw tofu, soymilk, or soybeans but several products in the market make use of soy. 

    These may downgrade[5] semen quality and production. Limit your soy intake to avoid such consequences.

  15. Treatment Of Medical Problems

    Several medical conditions affect male fertility. Diabetes is one such problem. Such problems, when left untreated alter semen quality. 

    Sexually transmitted diseases are also known for blocking the passage of semen. Similarly, celiac disease, deficiencies, and infections lower performance and fertility. 

    To avoid these, use contraceptives and get these problems[15] treated.

  16. Monitor The Facts

    Fats also account for an important part of nutrition. Thus, it is important to choose it wisely. They are not harmful and do not cause obesity if consumed right. 

    For sperm health, it is beneficial to consume polyunsaturated fats. These are popular in the form of omega-3 and omega-6. They are usually found in fish but eggs and seed oils also contain these. 

    They are vital for improving semen, and concentration in men with infertility. On the other hand, trans fats work the opposite by damaging the sperm and lowering the count.

  17. Avoid Excessive Heat Whenever Possible

    Sperm production is done in testicles. They have a lower temperature[16] than the body to fulfill their job aptly. Too much heat destroys sperm quality. 

    To prevent this damage try making small changes like

    • Refrain from taking a long hot bath or relaxing in a hot tub. 
    • Keep moving your body if you have a desk job. Sitting in a place for long durations affects the sperm. 
    • Do not use car seat heaters to warm up the seat. It may increase the temperature of the testes. 
    • Do not keep your laptop on your thighs. It restricts your leg movement and is a source of heat-induced stress on the scrotum. Always use a desk while working on a laptop.
    • Avoid tight-fitting clothes. Your bottoms should be loose and breathable. Try choosing cotton over synthetic material to improve air passage.

    However, till your clothes are not very tight, they would not affect your sperm.

  18. Avoid High Mercury

    Mercury accumulation[17] in the body results in infertility in both genders. Fish like swordfish, king mackerel, and bigeye tuna are mercury-rich fish.

    Consider replacing them with salmon or shellfish.

  19. Stress Management

    High cortisol levels reduce testosterone and semen quality. Techniques[18] like meditating, yoga, and breathing exercises help relieve stress. You could also find a hobby to help with the same.

  20. Consider Substances

    Sometimes, natural aid is not enough to solve the problem. Along with these practices, consult a doctor for help. They may prescribe some drugs according to need.


Sperm health is an important aspect of a healthy pregnancy. There are natural methods to improve or maintain sperm production and quality.

For semen to be healthy, a balanced diet, full of vegetables, fruits, and whole grains is crucial. You should also ditch bad habits like smoking or excessive drinking.

Keep yourself fit and avoid subjecting yourself to heat. If required, do not hesitate to seek medical attention. These simple steps could help attain the ultimate goal of pregnancy.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Elizabeth Torres-Arce, Barbara Vizmanos, Nancy Babio, et. al. Dietary Antioxidants in the Treatment of Male Infertility: Counteracting Oxidative Stress. Biology (Basel). 2021 Mar; 10(3): 241. Published online 2021 Mar 20. doi: 10.3390/biology10030241
  2. Cristina de Angelis, Mariano Galdiero, Claudia Pivonello, et. al. The role of vitamin D in male fertility: A focus on the testis. Rev Endocr Metab Disord. 2017 Sep;18(3):285-305. doi: 10.1007/s11154-017-9425-0. Available from: https://pubmed.ncbi.nlm.nih.gov/28667465/
  3. Cong-Qi Du, Yong-Yi Yang, Jing Chen, et. al. Association Between Sleep Quality and Semen Parameters and Reproductive Hormones: A Cross-Sectional Study in Zhejiang, China. Nat Sci Sleep. 2020; 12: 11–18. Published online 2020 Jan 9. doi: 10.2147/NSS.S235136
  4. Paweł Jóźków and Marco Rossato. The Impact of Intense Exercise on Semen Quality. Am J Mens Health. 2017 May; 11(3): 654–662. Published online 2016 Sep 19. doi: 10.1177/1557988316669045.
  5. Kinga Skoracka, Piotr Eder, Liliana Łykowska-Szuber, et. al. Diet and Nutritional Factors in Male (In)fertility—Underestimated Factors. J Clin Med. 2020 May; 9(5): 1400. Published online 2020 May 9. doi: 10.3390/jcm9051400
  6. Jason R. Kovac, Abhinav Khanna, and Larry I. Lipshultz. The Effects of Cigarette Smoking on Male Fertility. Postgrad Med. 2015 Apr; 127(3): 338–341. Published online 2015 Feb 19. doi: 10.1080/00325481.2015.1015928
  7. Andrea Sansone, Carla Di Dato, Cristina de Angelis, et. al. Smoke, alcohol and drug addiction and male fertility. Reprod Biol Endocrinol. 2018; 16: 3. Published online 2018 Jan 15. doi: 10.1186/s12958-018-0320-7.
  8. I Tur-Kaspa, Y Maor, D Levran, et. al. How often should infertile men have intercourse to achieve conception?. Fertil Steril. 1994 Aug;62(2):370-5. doi: 10.1016/s0015-0282(16)56893-9. Available from: https://pubmed.ncbi.nlm.nih.gov/8034087/
  9. Sarah C. Krzastek, Jack Farhi, Marisa Gray, et. al. Impact of environmental toxin exposure on male fertility potential. Transl Androl Urol. 2020 Dec; 9(6): 2797–2813. doi: 10.21037/tau-20-685
  10. Sergio Varela Kellesarian, Michael Yunker, Hans Malmstrom, et. al. Male Infertility and Dental Health Status: A Systematic Review. Am J Mens Health. 2018 Nov; 12(6): 1976–1984. Published online 2016 Jun 23. doi: 10.1177/1557988316655529
  11. Bassam A. Alahmadi. Effect of Herbal Medicine on Fertility Potential in Experimental Animals – an Update Review. Mater Sociomed. 2020 Jun; 32(2): 140–147. doi: 10.5455/msm.2020.32.140-147.
  12. Reza Asadpour, Mehdi Azari, Marzie Hejazi, et. al. Protective effects of garlic aquous extract (Allium sativum), vitamin E, and N-acetylcysteine on reproductive quality of male rats exposed to lead. Vet Res Forum. 2013 Autumn; 4(4): 251–257.
  13. Anuj Maheshwari, Narsingh Verma, Anand Swaroop, et. al. Efficacy of FurosapTM, a novel Trigonella foenum-graecum seed extract, in Enhancing Testosterone Level and Improving Sperm Profile in Male Volunteers. Int J Med Sci. 2017; 14(1): 58–66. Published online 2017 Jan 10. doi: 10.7150/ijms.17256
  14. Rabih El Osta, Thierry Almont, Catherine Diligent, et. al. Anabolic steroids abuse and male infertility. Basic Clin Androl. 2016; 26: 2. Published online 2016 Feb 6. doi: 10.1186/s12610-016-0029-4
  15. Andrea M Isidori, Carlotta Pozza, Daniele Gianfrilli, et. al. Medical treatment to improve sperm quality. Reprod Biomed Online. 2006 Jun;12(6):704-14. doi: 10.1016/s1472-6483(10)61082-6. Available from: https://pubmed.ncbi.nlm.nih.gov/16792845/
  16. Thais Rose dos Santos Hamilton, Camilla Mota Mendes, Letícia Signori de Castro, et. al. Evaluation of Lasting Effects of Heat Stress on Sperm Profile and Oxidative Status of Ram Semen and Epididymal Sperm. Oxid Med Cell Longev. 2016; 2016: 1687657. Published online 2016 Jan 17. doi: 10.1155/2016/1687657
  17. Emina Mocevic, Ina O Specht, Jacob L Marott, et. al. Environmental mercury exposure, semen quality and reproductive hormones in Greenlandic Inuit and European men: a cross-sectional study. Asian J Androl. 2013 Jan; 15(1): 97–104. Published online 2012 Dec 10. doi: 10.1038/aja.2012.121
  18. Alessandro Ilacqua, Giulia Izzo, Gian Pietro Emerenziani, et. al. Lifestyle and fertility: the influence of stress and quality of life on male fertility. Reprod Biol Endocrinol. 2018; 16: 115. Published online 2018 Nov 26. doi: 10.1186/s12958-018-0436-9

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