Sperm quality can be influenced positively or negatively by the lifestyle choices you make every day. By avoiding cigarettes, fatty foods, and alcohol you can improve your sperm quality, and therefore increase your chances of becoming a sperm donor. If you want to have your sperm quality tested while helping others, click on the button below and start the process of becoming a sperm donor.
What is good sperm quality?
Sperm quality is the ability of sperm cells or spermatozoa to fertilize an egg. Sperm quality depends on various factors like the number of sperm cells in an ejaculate, the percentage of living sperm cells and their ability to move, and their shape:
- Sperm count: If you have more than 15 million spermatozoa per millilitre, your sperm count is normal. However, top-quality sperm may contain more than 200 million spermatozoa per millilitre.
- Sperm motility: If more than 40% of the spermatozoa are living and moving, the sperm is considered good quality.
- Sperm morphology: Typical sperm have oval heads and long tails, which work together to propel them. Sperm morphology is not as important a factor as sperm count or motility.
Sperm quality varies
The male body constantly produces new sperm, meaning your sperm quality can change over time. Most men will experience shorter or longer periods where their sperm quality is good or poor. It is normal and can be due to temporary illness or stress.
5 tips to ensure high-quality sperm
If you have been accepted as a sperm donor, we already know that your sperm quality is good. But it may be possible to improve the quality even further. Sperm quality is highly influenced by your lifestyle, meaning that making a few changes in your everyday life could help ensure good sperm quality.
Tip nr. 1 - Quit smoking and see your sperm count go up
Studies show that smoking cigarettes harms sperm quality. Heavy smoking often results in a significantly lower sperm count than the average. Cannabis also affects sperm quality negatively. Besides the harm of cannabis on your sperm quality, we cannot accept your donations if you smoke cannabis. If you smoke and choose to stop, there is a strong likelihood that your sperm quality will improve significantly.
Follow the link to read more about the sperm donor requirements.
Tip nr. 2 - Less alcohol, more quality sperm
Large amounts of alcohol damage spermatozoa, so if you want to ensure high sperm quality, try to limit your intake of alcohol. It is difficult to say how much alcohol is too much. We recommend you follow the US Department of Health guidelines on the consumption of alcohol, which for men is a maximum of 2 drinks per day.
Tip nr. 3 - You are what you eat – the same goes for your sperm quality
The food you eat also affects sperm quality. Men with a healthy and varied diet, such as a diet containing fruits and vegetables and thus antioxidants, generally have better sperm quality. If you want to ensure high-quality sperm, we recommend limiting your fatty food intake and focusing on a varied diet.
List of foods that may improve your sperm quality
Diet is important when trying to ensure high sperm quality. We have gathered a list of types of foods that are said to have a positive impact on sperm quality:
- Vegetables
- Fruits
- Nuts
- Whole cereals
- Maca roots
- Seafood
- Shellfish
Source: https://www.sciencedirect.com/
Tip nr. 4 - Exercise but do not over-exercise
Too much exercise or too little exercise hurts 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 too much can have the opposite effect on sperm quality.
Tip nr. 5 - Heat damages your sperm count
Spermatozoa are highly sensitive to heat. Their temperature must be lower than the rest of the body, so testicles are located outside the body. If you want to improve your sperm quality, try to avoid heat sources like hot tubs, solariums, and saunas, and wear tight underwear. Know that even if you change your lifestyle, you must be prepared to be patient. It can take up to three months for your lifestyle to impact sperm quality. This is the time it takes for the body to replace old spermatozoa.
How we test the quality of our sperm donors
We examine sperm quality by placing a drop of sperm in a counting chamber. Then, we analyze the sperm using a microscope, checking among other things, sperm count per millilitre, the number of spermatozoa that move, the degree of movement, and the sperm sample’s total amount in millilitres.
If you want to become a sperm donor, you must start by providing one or two sperm samples at one of our locations: