male fertility

12 Significant Ways of Increasing Sperm Motility - Improve Sperm Quality Naturally

  • 4.8   (8 Votes)
Medically Reviewed by Dr. Deepika Tiwari - MBBS on 22 Oct 2018 - Written by Dr. Kavita Jaggi Agrawal - MBBS - Grammatically Approved by Dr. Sailaja Vuppu - MBBS

Men who have sperm quality issues, then you can opt for significant ways of increasing sperm motility. If you are thinking how to improve sperm motility naturally, then you need to opt for foods such as dark chocolate, eggs, and walnuts to name a few. Managing stress and exercising regularly helps to increase sperm motility.

Damage to testicles, which make and store sperms generally tend to impact the quality of sperms. But there are other physical, as well as environmental reasons too that may cause damage to sperms and lead to poor sperm quality. If a male sperm quality is diagnosed with less than 32 percent of sperm motility, then the couple may face serious issues in conceiving naturally. In that case, the couple may have to use assisted reproductive techniques such as IVF, IUI or surrogacy to conceive. Emotional stress, tobacco smoking, being overweight, excessive consumption of alcohol and exposure to extreme temperatures are some of the causes of poor sperm motility.

Here are a few and effective ways to help you improve your sperm motility. The ways are practical and lead to very good chances of increasing sperm motility in a great way. Find here, the best ways to improve sperm motility.

1- Eating better

An unhealthy lifestyle leads to numerous adverse health effects. Unhealthy or improper eating habits might also be the reason of low sperm motility.

So, to improve sperm motility, you should go for whole foods such as fruits, vegetables and protein rich food. Your diet must include foods, which are rich in multiple vitamins, minerals, nutrients, and antioxidants. You should always avoid processed foods that are high in sodium and refined sugar. Try eating more whole grains on a regular basis. Add them to your daily routine to make it an intrinsic part of your diet.

Eat Better

Eating super foods is additionally helpful so here is a list of superfood you can gorge on:

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

Some of the seeds such as pumpkin seeds, ginseng, and macaalso help in improving sperm motility as well as sperm count.

2- Getting away from chemicals

Some chemicals and toxins that are released into the atmosphere can also harm you. It is also believed that chemicals and toxins increase the risk of infertility problems and decrease sperm motility. So, you should always remember to stop using or consuming harmful chemicals and toxins to safeguard your sperm motility. Following are the products that are proven to be harmful and cause a decrease in 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.

3- Managing stress

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

Sleeping on time and getting sufficient sleep is essential for you to be relaxed. Here are some of the ways to help you reduce stress:

  • Deep-breathing exercises
  • Meditation
  • Drinking ample amount of water
  • Regular and undisturbed sleep

4- Avoiding laptops on the lap

You should avoid keeping laptop on your lap because the heat released by the laptop can increase temperature of your scrotum region. High temperature around testis area can cause DNA fragmentation of the sperm which indicates degradation in the genetic quality of sperms.

avoiding laptops on the lap

5- Saying no to smoking

Smoking not just causes cancer but leaves you infertile as well. So, it’s better to quit smoking. A study suggests that smokers take longer to conceive or have infertility problems as compared to non-smokers.

6- Exercise regularly

For a healthy mind and body, exercise is highly recommended for all. Not only it helps in weight management but also provides other benefits like flexibility of muscles and greater stamina. Exercise is associated with a number of health benefits and it also helps to improve sperm motility by regulating hormones. For men who have lower sperm motility diagnosed, it is recommended to engage in at least 150-200 minutes per week of moderate aerobic exercises.

7- Avoiding medicines that may affect fertility

Certain medications such as calcium channels blockers, tricycle antidepressants, anti-androgens, anabolic steroids, chemotherapy drugs, and radiation treatments can cause infertility problems. If someone is diagnosed with lower sperm motility, then one should consult a doctor immediately. Doctors will analyze your reports before coming to a conclusion whether you need surgical intervention or not.

avoid medicines

Sometimes, healthy lifestyle and medications are enough to improve sperm motility.

8- Balancing your weight

No matter what is your age being overweight or obese generally results in the hormonal imbalance and has an adverse affect on your fertility. If you are overweight, consult your healthcare expert or nutritionist. You can also calculate your BMI. If your BMI is more than 27, then you can be at high risk of multiple health problems. So, it is better to manage your BMI between 19 -24.

9- Avoiding alcohol and cigarette

If you are consuming alcohol in an excessive amount, then stop it immediately. Saying no to alcohol will help you increase sperm motility and keep your liver healthy.

Other than alcohol, cigarettes can also pose adverse result on your physical health.

10- Practicing safe sex using 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.

safe sex using condoms

11- Take D-Aspartic Acid Supplements

D-Aspartic Acid or D-AA levels are lower in infertile men. D-Aspartic acid can be taken in the form of dietary supplement. A study shows that regular intake of 3 grams of D-Aspartic Acid supplement for at least 15 days results in about 42% rise in testosterone levels. Including this supplement in your daily diet can significantly improve the sperm motility.

12- Take Vitamin C supplements

Vitamin C supplements are proved to be a great savior for the men suffering from low sperm count as well as low sperm motility. In a study conducted over a group of people, it has been concluded that taking 1000 mg Vitamin C supplements twice a day for up to 60 days can improve sperm count by 100% and sperm motility by 92%.

Is masturbation beneficial or it has some side effects? Confused? Read our article benefits and side effects of masturbation before coming to a conclusion. And if you want to know more facts about sperms, read our research-based article on how long does sperm live.

Dr. Kavita Jaggi Agrawal

Written by

Infertility Specialist, Obstetrician

Dr. Kavita Jaggi Agrawal is an obstetrician, gynecologist and infertility specialist who is providing her valuable expertise in the field of gynecology and infertility issues. She ensures that the patients receive the required fertility treatments well on time. Dr. Kavita specializes in the treatments like High Risk Pregnancy Care, In Vitro Fertilization (IVF) and Reproductive Medicine. Currently, she is practicing at Amit Jaggi Memorial Hospital, Vibhav Nagar, Agra.


1.  Sperm motility - causes, male infertility treatments  sperm motility, Elawoman - 2017
2.  Know about sperm count, quality and how to increase sperm count in 10 proven ways  sperm count, Elawoman - 2017
3.  What are the effects of stress during pregnancy? - 3 major effects of stress  reducing stress, Elawoman - 2017
4.  Low sperm count - causes, sperm analysis test, male infertility treatments  improve sperm count, Elawoman - 2017
5.  What are the benefits and side effects of masturbation? - know them in detail  masturbation, Elawoman - 2017
6.  Know how long does sperm live - facts about sperm life  how long does sperm live, Elawoman - 2017



Kunal Randhawa

Thanks for sharing this. I will try using those steps to improve my sperm motility. Wish me luck!

Oct. 13, 2018, 2:05 p.m. 5.0


Nikhil Dev

Surgeries like vasectomy can result in infertility so, try avoiding them and start using condoms for no pregnancy.

Sept. 16, 2018, 9:03 p.m. 4.5


Deepak Ganesh

The article has so much to learn, which I never knew before. Thanks for sharing!

Aug. 9, 2018, 9:55 p.m. 5.0


Very helpful article

Very helpful article

Aug. 1, 2018, 5:56 p.m. 5.0


Abhisekh Rathore

I have home semen tests kit which identifies the sperm count. My sperm count is 50 million per ml. Is it sufficient or should I improve my sperm motility?

June 12, 2018, 1:53 p.m. 4.5


Ananya Ramesh

My hubby needs a quick read on ways to increase sperm motility, going to make sure that he reads it.

June 4, 2018, 5:15 p.m. 5.0


Laxman Singh

How can I find out what my sperm motility? I am really curious to know this.

May 25, 2018, 4:49 p.m. 5.0


Mamta Vinayak Kandalkar

May 17, 2018, 6:25 a.m. 4.5

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