Sperm Quality & Lifestyle 

We make it our priority to focus on male infertility regularly as we feel that although men will very rarely come forward to speak openly about infertility; it is important to let you know that you are NOT alone; and that it is ok to speak up.

Often, just changing your lifestyle may increase sperm quality, sperm count and sperm motility.  We do however recommend that if you or your partner are concerned about infertility that you visit a fertility clinic for a Fertility Assessment / Sperm Analysis.

But let’s have a look at what male infertility actually is and the steps you can take to boost your fertility.

What is male infertility?

Male infertility is any health issue in a man that lowers the chances of his female partner getting pregnant. There are many causes for infertility in men and women, which can be ascertained by undertaking a fertility assessment / semen analysis.

What causes male infertility?

✅  A low sperm count or other problems with sperm

✅  A history of testicular, prostate or sexual problems

✅  You have undergone treatment for cancer

✅  Small testicles or swelling in the scrotum

✅ You have family members with infertility issues

What is a Semen Analysis test?

Semen analysis is also known as Spermiogram. It is done to analyse the characteristics of semen, as well as the sperm present in the semen.

The semen analysis test is the first diagnostic test done to evaluate the male fertility in the couples who are trying to conceive and also, post the process of vasectomy, to determine its success. The test analyses the external characteristics of the sperm such as count, motility and shape in addition to evaluating the overall volume of sample provided, and the pH of the sample. 

How can I improve my sperm quality naturally?

The best way to increase sperm count naturally may be to increase the consumption of foods high in sperm-friendly nutrients, such as vitamin C, antioxidants, and polyunsaturated fats.

Regular exercise can increase sperm count and motility in men with obesity and sedentary lifestyles. 

We asked our HART Dietitian to , Kirby Hendricks to give us her expert advice when it comes to sperm quality, lifestyle and diet:

Is an unhealthy diet causing a drop in sperm count?

The research on this is very limited, some suggest environmental factors, obesity and unhealthy diet.

What nutrition/ lifestyle changes do you recommend for sperm quality & production?

A modification of lifestyle, particularly with regard to the diet, seems to be extremely valuable with regard to male infertility associated with semen quality.

Nutrition can both negatively and positively affect the quality of semen. The diet should include vegetables and fruit, fish and seafood, nuts, seeds, whole-grain and fibre-rich products, poultry, and low-fat dairy products. 

On the other hand, low consumption of fruit and vegetables and products with an antioxidant potential, a high caloric intake, a diet rich in saturated fatty acids and trans fats, low fish consumption, as well as a high proportion of both red and processed meat have a negative impact on the quality of semen, which may contribute to reduced male fertility.

What diet tips do you have for sperm quality and production?

  • Eat your veggies; try organic veggies or at least make sure you wash your veggies thoroughly
  • Cut back on processed meat; and increase intake of fish instead
  • Be careful with trans fats (eat less fried junk food)
  • Watch out for BPA in canned goods
  • Try to avoid plastics where possible
  • Don’t overindulge in high-fat dairy items (ice cream, whole milk, etc.)
  • Don’t smoke cigarettes
  • Lose weight if you are overweight


It is rare that male fertility issues cannot be treated. BUT, should that be the case, there are many options to consider, which a fertility expert will discuss with you. 

Changes in lifestyle and diet can improve sperm quality dramatically.  If for whatever reason you are concerned about your sperm quality, book a Semen Analysis with us now online.