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10 Effective Ways to Improve Sperm Motility Naturally

  • 4.8 (6 Votes)

Sperm motility is the movement of the sperms to enter the female reproductive system to fertilize an egg. Normal sperm motility is around 40%. If it is lesser, you can bring certain changes in your lifestyle such as eating healthy, avoiding alcohol and chemicals, managing stress, sleeping well, performing exercises and maintaining weight to improve sperm motility naturally.

Although a majority of male infertility is caused by low sperm count equating to 90% of the total cases, low sperm motility is another important contributory factor. Apart from environmental factors, there are other reasons that can lead to the damaged testicles, which in turn affect the quality of sperms, precisely their motility. These factors can be listed as Injury on testes, Testicular cancer, Infection, Undescended testicles, Testicular surgery, and Genetic reasons. Once the sperm motility is diagnosed with less than 40 percent, it becomes necessary to improve it. Here are a few effective ways to help you in improving sperm motility naturally. By bringing certain changes in your lifestyle, you can expect your motility to increase to an optimum level provided you follow the healthy regime strictly.

1. Eat better

A healthy lifestyle leads to numerous long-term health benefits. Healthy or proper eating style or habit can help a lot in improving low sperm motility and count.

Whole foods comprising of fruits, vegetables, proteins, vitamins, minerals, nutrients, and antioxidants help to naturally increase the sperm motility. Always keep aside the habits of eating processed foods that are high in sodium and refined sugar. Try eating more whole grains and food, and add them to your daily routine. This will help you in boosting the sperm activity effectively. Moreover, certain super foods can assist you greatly in achieving this goal such as:

  • Eggs
  • Spinach
  • Bananas
  • Dark Chocolate
  • Asparagus
  • Broccoli
  • Pomegranates
  • Walnuts
  • Garlic
  • Zinc Rich Foods (Oysters)
  • Carrots
  • Goji Berries

     Some seeds such as pumpkin seeds, ginseng, and maca also help in increasing sperm motility and overall health.

2. Avoid chemicals

Avoid chemicals such as phthalates, which have a damaging effect on male fertility. Phthalate is the term used for a number of chemicals that have phthalic acid as their base. It has been observed in a study that men who have more exposure to a substance called DEHP (Diethylhexyl Phthalate) have poor sperm motility.

Soft plastics that are frequently used in everyday life such as wallpapers, sandals, perfume, nail polish, carpet floor etc. hamper the sperm motility greatly. Try to minimize their use.

avoid chemicals

It is believed that chemicals and toxins increase the risk of infertility thereby decreasing sperm motility as well as count. So, you should always keep in mind to stop using some of the following harmful chemicals and toxins or consuming them to help yourself with sperm motility:

  • Plastic kitchenware products that contain biphenyl A (BPA)
  • Bleached paper products such as white coffee filters, toilet paper, and napkins
  • Chlorinated tap water and bleach
  • Foods that have been treated with or contain pesticides, herbicides, preservatives, and other man-made ingredients
  • Synthetic cosmetics, toiletries, and deodorants
  • Animal food products that contain synthetic hormones, such as chicken, beef, pork, and conventional dairy products such as cow’s milk
  • Tobacco products and secondhand smoke
  • Alcohol
  • Soda

3. Stress Management

Stress can suppress and decrease the sexual functionality of a man and can result in some major hormonal imbalance. If it continues for a long-term, it can also lead to life-threatening problems and a decrease in sperm motility. But you can improve the sperm motility naturally by managing and reducing stress as much as possible.

Sleeping on timeis also a helpful way of relaxing yourself. Below mentioned are some of the ways to help you reduce stress in the most comfortable manner:

  • Deep breathing
  • Moderate exercise
  • Meditation
  • Drinking water
  • Regular and proper sleep

4. Avoid laptops and other heat sources on the lap

A study has found that when a laptop is used on the lap, it is quite close to the testes, which led to the decrease in sperm motility with an increase in DNA fragmentation. Heat generated from the laptop has the capacity to deeply affect the quality of semen including sperm motility, which eventually impacts its active progression. Not just the motility and count, the harmful effects of a laptop can go to the extent of damaging the sperms at the chromosomal level.

avoid laptops and other heat sources on the lap

5. Say no to smoking

40% of studies done to check the harmful effects of smoking on sperm motility have shown that smoking causes a significant decrease in sperm motility. It not just causes cancer but leaves you infertile with an adverse effect on sperm count, morphology and motility. It has been observed that men with smoking habits experience a 13% decrease in their sperm motility. So, it’s better to quit or say no to smoking.

6. Exercises

For a healthy well-being, exercise is highly required by a person. It not just helps in weight management but also provides other benefits. Exercises are associated with a number of health benefits and it also helps to improve sperm motility by regulating hormones. Men who were regular with their exercising regime were found to have 12% higher improved sperm motility. For the males who are diagnosed with lower sperm motility, it is recommended to engage in at least 150-200 minutes per week of moderate-intense aerobic exercises, accompanied via strength-training sessions.

7. Avoid Medicines affecting male fertility

Certain medications such as calcium channels blockers, tricycle antidepressants, anti-androgens, anabolic steroids, chemotherapy drugs, and radiation treatments can all lead to infertility problem or decrease in sperm motility. If you find out your sperm motility to be decreased in a medical test, your first step should be to consult a doctor. Your doctor will provide effective medicine to bring about an improvement in the motility and the overall quality of the sperm.Medicine prescribed by a doctor will help you with an increase in sperm motility.

avoid medicines affecting male fertility

8. Balance your weight

No matter what your age is, being overweight or obese generally results in the hormonal imbalance and also has an adverse effect on your fertility. It can also decrease sperm motility and count as it has been found in studies that men who are overweight have inferior quality of sperms as compared to men with a healthy weight. If you are overweight consult your healthcare expert. If you don’t have any idea about your weight then get your weight checked and calculate your BMI.

If your BMI is more than 27, then you can be at high risk of multiple health problems. So it is advisable to manage your weight and get back your BMI between 19 -24. Managing weight will help you in improving the sperm motility naturally.

9. Stop alcohol, cigarette and supplements

If you are consuming alcohol excessively or are in a habit of consuming alcohol on an everyday basis, you will have to put a stop to it immediately. Saying no to alcohol helps to increase sperm motility and keep liver healthy and stay safe from many diseases.

Other than having harmful effect on sperm quality; alcohol, cigarettes and supplements, may have an adverse result on your physical health and can lead to multiple health problems. It would be better if you go for better and stop using them right away.

10. Practice safe sex and use condoms

Sexually transmitted diseases can worsen fertility and sperm motility. Protect your sexual health by using condoms or by staying monogamous with an uninfected partner to lower your risk for STDs and keep your sperms healthy for long.

All the above-mentioned factors, when taken care of can prevent untimely damage to overall sperm quality, especially their motility. 10 Tips to Increase Male Fertility is an interesting read to know more on the factors related to sperm quality and ways to increase it.

If your motility is extremely low and none of the medicines is helping you out, then it’s a time for further evaluation to know the reason behind decreased motility so that appropriate treatment can be taken accordingly.

Dr. Chitwan Dubey

About The Author

Obstetrician, Gynecologist Dr. Chitwan Dubey

Dr. Chitwan Dubey is a leading Obstetrician and IUI Expert currently working at SevenHills Hospital in Andheri, East Mumbai. She has been practicing in the same field for over a decade and her areas of expertise are Endometriosis, Ectopic Pregnancies, Fibroids, Total Lap Hysterectomies, and Fertility Enhancing Diagnostic etc. She completed MBBS from Rant's Medical College in 2004 followed by MS in Obstetrics and Gynaecology from Mumbai University in 2006. Dr. Chitwan Dubey is an honoured member of Indian Medical Association (IMA). For contact details of Dr. Chitwan Dubey visit


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Tarun Desai

Ejaculating twice a week can improve sperm motility or one can opt MESA treatment to conceive.

Oct. 7, 2018, 2:22 p.m. 5.0


Ankit Kumar

I have 40 million per ml sperm count and it is whitish in nature. Is it a good quality sperm or not?

Oct. 2, 2018, 6:19 p.m. 4.5


Jaykant Jadon

Hot water bath and sauna can cause low sperm count. Avoiding this can also help improving sperm motility.

Sept. 30, 2018, 4:17 p.m. 4.5


Vandana Devi

I would have never thought about laptop causing infertility. It is one of the serious habits which we should avoid. Good stuff!

Sept. 12, 2018, 5:15 p.m. 5.0


Niranjan Bhatti

Thanks for sharing this. It is always good to have natural remedies other than medicine.

Aug. 15, 2018, 3:11 p.m. 5.0


Shantimay Khodabhai

Aug. 14, 2018, 7:46 p.m. 4.5

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