How to Improve Sperm Quality

Posted by

On September 6, 2025

If you’re not trying for a pregnancy, you may not give much thought to the quality of your sperm. But the benefits of healthy swimmers go beyond babies.

“Your sperm health is a window into your overall health,” says Justin Dubin, MD, a urologist and andrologist with Memorial Healthcare System in Aventura, Florida, who researches men’s health.

Some research has even connected low semen quality with a shorter lifespan.

“Part of that probably has to do with lifestyle choices that affect both,” Dr. Dubin says. “That’s why, when we talk about things we can do to improve our sperm quality and fertility, we’re often talking about things to improve our health in general.”

Taking steps to improve your sperm quality starts with looking at some key aspects of your lifestyle, including your diet, movement, and sleep habits.

As you make adjustments in these areas, keep in mind that changes in your sperm won’t happen overnight. “The sperm life cycle is about three months,” Dubin says. It will take about three months to see the results of any positive changes you make.

With that in mind, here’s what you can do to improve your sperm quality.

1. Eat a Balanced Diet

Eating a balanced, nutrient-rich diet is one of the most important ways to support healthy levels of testosterone, the primary hormone that drives sperm production, Dubin says. He recommends reducing processed and fried foods and opting for more whole foods, including whole grains and organic or grass-fed meats, which may contain more beneficial fatty acids (like omega-3) than other types of meats.

Some research has connected the Mediterranean diet — which emphasizes plant-based foods like fresh fruits and vegetables, whole grains, and legumes, as well as healthy fats from nuts and olive oil — with better semen quality and an overall improvement in male reproductive health, due to its antioxidant and anti-inflammatory effects.

In terms of specific supplements, vitamins C and E have the most evidence for supporting sperm quality, says Stanton Honig, MD, professor of urology and chair of the Reproductive and Sexual Health Committee at the Yale School of Medicine in New Haven, Connecticut. Both are antioxidants that may help protect sperm DNA from damage.

Dubin typically recommends a multivitamin to his patients but cautions that supplements are not a replacement for healthy eating habits.

2. Exercise Regularly

Regular physical activity is a boon for overall health, so it’s no wonder it’s also good for sperm health.

One research review notes that moderate amounts of exercise improve sperm quality by regulating reproductive hormones, improving insulin sensitivity, and helping with weight management.

Strength training — whether with free weights, resistance bands, or your own body weight — may be beneficial for semen quality. According to Dubin, strength training supports optimal testosterone levels.

Aim for 150 and 300 minutes of moderate-intensity aerobic exercise (like walking or cycling) or 75 to 150 minutes of vigorous-intensity activity (like running or swimming laps) each week, as well as muscle-strengthening activities that involve all muscle groups at least two days per week.

3. Get Enough Sleep

Testosterone production is closely tied to your circadian rhythm (your body’s internal “clock” that tells you when to sleep and when to wake up), Dubin says. So, you need consistent, quality sleep to have good testosterone levels and, thus, healthy sperm.

Testosterone levels are highest in the morning and then gradually fall throughout the day. Your body restores your testosterone levels during the rapid eye movement (REM) stage of sleep when most dreaming occurs, Dubin says. If you’re not spending enough time in the REM stage, whether because you’re not getting enough shut-eye overall or because of a sleep disorder, your testosterone levels and sperm quality will likely suffer.

Aim for seven to nine hours of sleep each night, and cultivate good sleep habits to improve sleep quality, such as sticking to a consistent schedule, avoiding large meals and alcohol before bedtime, and keeping your bedroom calm, dark, and quiet.

4. Maintain a Healthy Weight

Being overweight or having obesity is linked to low testosterone levels and chronic inflammation, Dubin says, which can both affect sperm quality.

Research has also found that excess body fat can raise the temperature in the scrotum, which houses the testes (where sperm is made). When this area gets too hot, it can damage the sperm.

Other research shows that losing weight can improve sperm quality. In one randomized controlled trial, men with obesity who lost an average of 36 pounds over eight weeks by eating a low-calorie diet had a nearly 50 percent increase in their sperm count and concentration. The men who maintained their weight loss over the following year kept these benefits, while the men who regained the weight did not.

5. Avoid Too Much Time in the Sauna or Steam Room

Dubin says many people don’t know that wet heat exposure — spending time in saunas, steam rooms, or hot tubs — can affect sperm health.

“Your testicles are outside your body for a reason. They like to be a couple degrees cooler than the rest of your body,” Dubin says. But exposure to high heat can essentially “cook” the sperm inside.

Hitting the sauna, hot tub, or steam room once in a while isn’t usually a big deal. “But the more you do it, the more likely you’ll lower your sperm count or even have no sperm in your ejaculate,” Dubin says.

6. Consider a Coenzyme Q10 Supplement

Research points to coenzyme Q10 (CoQ10) as a supplement with potential benefits for male fertility. Studies reveal that CoQ10 may increase the concentration of sperm and its ability to “swim” effectively.

Dubin says this is likely due to CoQ10’s role as an antioxidant, which may help protect sperm from damage by oxidative stress in the body, often caused by exposure to environmental toxins, poor lifestyle habits, and underlying health conditions.

As with any supplement, make sure to talk to your doctor before adding CoQ10 to your routine to ensure it’s safe for you.

7. Limit Alcohol and Recreational Drugs

For most people, drinking in moderation is unlikely to cause fertility issues, Dr. Honig says. But heavy use of alcohol, marijuana, or other drugs might, because this can cause hormonal imbalances and increase inflammation in the body.

Heavy alcohol use would be more than two drinks per day for men and more than one drink per day for women.

Meanwhile, heavy drug use would be daily or near-daily use.

“Limiting alcohol and stopping illicit drugs such as heavy marijuana improves testosterone levels naturally and improves sperm quality,” Honig says.

8. Stop Smoking

Smoking and vaping have similar effects on sperm to drugs and alcohol. However, the act of inhaling might compound the problem. “The inhalation process causes inflammation in the lungs and can cause an inflammatory response in your body, and that is what we think is really compromising your sperm,” Dubin says.

Exposure to secondhand smoke can also harm your reproductive system.

To reduce your exposure, don’t let anyone smoke in your home or car and encourage those around you to quit.

9. Minimize Stress

High levels of stress and anxiety increase cortisol (also known as the “stress hormone”), which can decrease testosterone, Dubin says.

The good news is that eating a balanced diet, getting regular exercise, getting enough sleep, and avoiding alcohol and other drugs are natural stress-relievers.

Adding relaxation exercises to your daily routine, like deep breathing or meditation, can also help minimize stress and improve sperm quality.

10. Don’t Take Testosterone Replacement Therapy

It may seem counterintuitive, but testosterone replacement therapy (TRT) will tank your sperm quality. “Testosterone use will shut off sperm production to zero or close to zero,” Honig says.

That’s because when your brain senses the testosterone supplied by TRT, it shuts down the release of certain hormones that help your body produce its own testosterone and stimulate sperm production.

In fact, after only about four months of being on testosterone replacement therapy, about 65 percent of men have no sperm in their ejaculate, Dubin says.

If you have low T and want to preserve your fertility, talk to a urologist about treatment options that don’t affect sperm (such as clomiphene), Honig suggests.

Dubin also says to watch out for supplements marketed as “testosterone boosters,” as some of them may actually contain testosterone (even if they don’t list it on the label).

When to See a Doctor

Lifestyle changes alone won’t be enough for everyone to improve their sperm. You’re more likely to have low testosterone if you have an underlying health issue such as diabetes, obesity, cancer, or HIV. See a urologist to discuss treatment options, Dubin says.

Signs of low testosterone include decreased libido, erectile dysfunction (the inability to get or keep an erection), decreased energy, muscle loss, and weight gain, which warrant a visit to your provider, he adds.

Other symptoms to get checked out include pain or discomfort in the genital area, a mass in the scrotum, or testicles that are different sizes. These may be signs of a varicocele, or enlarged veins in the scrotum that can cause infertility.

Finally, if you’ve tried the above tactics and are still struggling to conceive after a year of having sex without using birth control, visit a reproductive endocrinologist.

The Takeaway

Many of the lifestyle habits that support overall health can also help improve sperm quality.
Eating a balanced diet, getting adequate sleep and exercise, reducing stress, not smoking, taking a CoQ10 supplement, maintaining a healthy weight, and avoiding testosterone replacement therapy, heavy drinking, and drug use can help boost sperm health.
Certain medical conditions can affect sperm quality, including diabetes, obesity, cancer, and HIV. See a reproductive urologist if you have any of these conditions, or if you’ve made healthy lifestyle changes and still struggle to conceive after a year of having sex without birth control.