How to Improve Sperm Viability and Ensure a Good Sperm Count

When you’re trying to conceive, sperm viability matters more than you might think. It's about how many of the sperm are alive in a semen sample. The higher the number, the better your chances of getting pregnant. And it’s not just about the number of sperm, but how many are actually viable sperm—the ones that can reach and fertilize an egg. So yeah, it’s kinda important [1].

If you're serious about boosting your chances, it’s worth looking into some things that affect both sperm viability and having a good sperm count. There are changes you can make, and supplements you can take, to improve things. Let’s get into it.

What’s Sperm Viability Anyway?

Sperm viability refers to how many of your sperm are alive in a sample. Seems simple enough, right? But it’s actually a pretty big deal. After all, if the sperm aren’t alive, they can’t reach the egg. For conception to happen, about 50% of your sperm need to be alive [2]. Doctors usually look into this if there’s a problem with sperm motility (how well the sperm are moving), because dead sperm obviously aren’t moving at all [3].

And if you’re wondering—yes, it’s possible to have viable sperm even if your motility is low. Doctors can test for this to figure out what’s going on.

Top Tip: Staying hydrated can actually help improve sperm viability. Simple but effective.

How to Boost Viable Sperm

Improving sperm viability isn’t just about luck. There are plenty of nutrients that help. Some vitamins and minerals play a big role in supporting sperm health and can really make a difference.

• Folic Acid: It’s not just for women. Folic acid helps with DNA synthesis and cell growth, which is important for keeping sperm healthy and reducing risks of defects [4].
• Zinc: This one’s a big deal. Zinc is necessary for sperm production, helping with both count and motility [5].
• Vitamin C: It’s an antioxidant, meaning it protects sperm from damage. This is key for ensuring good sperm health. Plus, it boosts your immune system [6].
• L-Arginine: This amino acid helps blood flow, which improves sperm production and motility [7].
• CoQ10: Another antioxidant. This one helps the cells produce energy, which is super important for keeping your sperm moving and increasing their numbers [8].

Top Tip: Taking a fertility supplement that includes these nutrients might help boost sperm viability naturally. And it’s easier than trying to eat a perfect diet every single day.

What Counts as a Good Sperm Count?

So, what’s considered a “good” sperm count? Ideally, you want at least 15 million sperm per milliliter of semen [9]. If it’s lower than that, it can be tougher to conceive. But—and this is important—having a lower sperm count doesn’t mean it’s impossible to have kids. Lots of guys with lower sperm counts still father children.

Focusing on sperm viability is equally important because it’s not just about the number of sperm, it’s about how many are alive and able to do their job [10].

Top Tip: Regular physical activity and a balanced diet can help improve both sperm count and viable sperm [11].

What Affects Sperm Viability and Count?

There are a lot of factors that can mess with sperm viability and sperm count. Some you might not even realize are impacting your fertility. Many wonder, is potato good for sperm count, given its nutritional benefits. Here’s a quick rundown:

• Smoking: This one’s a killer—literally. Smoking reduces both the number of sperm and how well they move [12].
• Alcohol: Too much alcohol messes with sperm production. Cutting back is a good idea if you're trying to conceive [13].
• Heat: Heat is the enemy of sperm. Sitting in hot tubs or even just wearing tight underwear can hurt sperm viability and reduce your sperm count [14].

Top Tip: Keep things cool “down there” by avoiding excessive heat and wearing looser clothing.

The Bottom Line

Improving sperm viability and making sure you’ve got a good sperm count doesn’t have to be overly complicated. Small lifestyle changes, combined with the right nutrients, can go a long way in supporting your fertility. Look for supplements with ingredients like zinc, folic acid, and CoQ10 for an easy way to help your reproductive health. And don’t forget, it takes time—improvements in sperm health don’t happen overnight, but with consistency, you can see positive results [15].

FAQs

What can I do to improve sperm viability?

You can improve sperm viability by staying hydrated, eating a balanced diet, and making sure you’re getting enough antioxidants like Vitamin C and CoQ10.

How can I check my sperm count?

The best way to check your sperm count is through a semen analysis, which your doctor can help you with.

Does age affect sperm health?

Yes, sperm quality can decline with age, but lifestyle factors like diet and exercise can help maintain viable sperm.

What foods boost sperm health?

Foods rich in zinc, like nuts and seeds, or those high in antioxidants like fruits and vegetables, are great for boosting sperm health.

Citations

1. Boitrelle F, Shah R, Saleh R, Henkel R, Kandil H, Chung E, Vogiatzi P, Zini A, Arafa M, Agarwal A. The Sixth Edition of the WHO Manual for Human Semen Analysis: A Critical Review and SWOT Analysis. Life (Basel). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8706130/
2. Marić T, Fučić A, Aghayanian A. Environmental and occupational exposures associated with male infertility. Arh Hig Rada Toksikol. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8265198/
3. Aitken RJ, Baker MA. Oxidative stress and male reproductive biology. Reprod Fertil Dev. Available at: https://pubmed.ncbi.nlm.nih.gov/15367373/
4. Ebisch IM, Thomas CM, Peters WH, Braat DD, Steegers-Theunissen RP. The importance of folate, zinc and antioxidants in the pathogenesis and prevention of subfertility. Hum Reprod Update. Available at: https://pubmed.ncbi.nlm.nih.gov/17099205/
5. Li X, Zeng YM, Luo YD, He J, Luo BW, Lu XC, Zhu LL. Effects of folic acid and folic acid plus zinc supplements on the sperm characteristics and pregnancy outcomes of infertile men: A systematic review and meta-analysis. Heliyon. Available at:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10395467/
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9. Cooper TG, Noonan E, von Eckardstein S, Auger J, Baker HW, Behre HM, Haugen TB, Kruger T, Wang C, Mbizvo MT, Vogelsong KM. World Health Organization reference values for human semen characteristics. Hum Reprod Update. Available at: https://pubmed.ncbi.nlm.nih.gov/19934213/
10. WHO manual for the standardized investigation, diagnosis and management of the infertile male. Niederberger, Craig. Urology. Available at: https://www.goldjournal.net/article/S0090-4295(00)00803-7/abstract
11. Balawender K, Orkisz S. The impact of selected modifiable lifestyle factors on male fertility in the modern world. Cent European J Urol. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7848840/
12. Vine MF. Smoking and male reproduction: a review. Int J Androl. Available at: https://pubmed.ncbi.nlm.nih.gov/9051418/
13. Jensen TK, Swan S, Jørgensen N, Toppari J, Redmon B, Punab M, Drobnis EZ, Haugen TB, Zilaitiene B, Sparks AE, Irvine DS, Wang C, Jouannet P, Brazil C, Paasch U, Salzbrunn A, Skakkebæk NE, Andersson AM. Alcohol and male reproductive health: a cross-sectional study of 8344 healthy men from Europe and the USA. Hum Reprod. Available at: https://pubmed.ncbi.nlm.nih.gov/24893607/
14. Jung, A & Schuppe, H.-C. (2008). Influence of genital heat stress on semen quality in humans. Andrologia. Available at: https://www.researchgate.net/publication/5772959_Influence_of_genital_heat_stress_on_semen_quality_in_humans
15. Ray A, Shah A, Gudi A, Homburg R. Unexplained infertility: an update and review of practice. Reprod Biomed Online. Available at: https://pubmed.ncbi.nlm.nih.gov/22503948/