How to improve your sperm quality

    In general men’s sperm quality is decreasing, which causes a lot of men to focus on how to improve sperm quality. One of the major problems today is our unhealthy lifestyles, which have a negative effect on sperm quality. Luckily, in many cases the problem can be rectified.

      In the following article, we will provide a few tips that will help you to improve your sperm count.

      You are what you eat – the same goes with your sperm quality

      Healthy eating also affects spermatozoa. Men who have a healthy and varied diet, for example, a diet containing fruit and vegetables and thus antioxidants, generally have better sperm quality compared to men who eat unhealthily and who eat a lot of fatty food. If you want to improve your sperm count, you can, therefore, benefit by no longer eating burgers and fries and by eating lots of fresh vegetables with your meals.

      Quit smoking and see your sperm count go up

      Studies show that smoking is bad for the quality of your sperm. If you are a heavy smoker, your sperm count can be significantly lower than the average. In addition to cigarettes, cannabis is another substance that has a large negative effect on sperm quality. If you are a sperm donor, it means you cannot smoke cannabis. If you smoke and choose to stop, there is a very strong likelihood that your sperm quality will improve markedly.


      Man with healthy lifestyle has good sperm quality

      Less alcohol, more quality sperm

      Large amounts of alcohol damage spermatozoa, so if you want to improve your sperm quality, refraining from drinking alcohol will be beneficial. How much alcohol is too much is difficult to judge – but as a minimum, you should follow the Danish Health Authority Guidelines on the consumption of alcohol, which for men is a maximum of 14 units of alcohol a week and a maximum of 5 units of alcohol in one evening.

      Exercise but do not over-exercise 

      Too much exercise or too little exercise has a negative effect on sperm quality. A moderate amount of exercise is good for sperm quality; men who exercise regularly have been shown to have a higher sperm count than men who do not exercise. On the other hand, exercising obsessively can have the opposite effect on sperm quality.

      Heat damages your sperm count 

      Spermatozoa are highly sensitive to heat. Their temperature must be lower than the rest of the body – this is why testicles are located outside a man’s body. If you want to improve your sperm quality, avoiding any kind of heat can be beneficial. For example, avoid using hot tubs, solariums, saunas and avoid wearing tight underwear. 

      Even though you change your lifestyle, you must prepare to be patient. It can take up to three months for your lifestyle to have an impact on your sperm quality. This is the time it takes for the body to completely replace spermatozoa with new spermatozoa. 

      If you are curious about the quality of your sperm, you can carry out a sperm analysis. You can also apply to become a sperm donor – and we will check the quality of your sperm for you. 

      Apply here