Are you worried about how you can improve your sperm quality? Of course, because when the desire for a baby is there but it just doesn’t work out, many women first look for reasons within themselves and only later do they look for other factors. But did you know that in around 50% of cases, the man’s fertility also plays a role? That’s why you can find out here how sperm quality can be improved, what is important for men and what you can do as a woman to support him.
Why male fertility is so important
A healthy egg – and healthy sperm– are required for pregnancy to occur. If there are too few or too immobile sperm, fertilization can be difficult or impossible.
Improve sperm quality – what you can look out for
The good news: men can actively do something for their fertility! These simple tips can help you to increase sperm quality and fulfill your desire to have children:
Healthy diet
What he eats directly affects his sperm. Plenty of fresh fruit, vegetables, nuts, wholegrain products and healthy fats (e.g. from fish or avocado) are ideal.
Exercise, but in moderation
Regular sport improves blood circulation – also in the genital area. However, excessive competitive sport or excessive cycling can overheat the testicles and damage the sperm.
Avoid heat
Sauna, hot baths, laptop on your lap – all of these can interfere with sperm production. The testicles need a temperature that is about 2-3 degrees below body temperature.
Reduce alcohol, nicotine and stress
Smoking, excessive alcohol consumption and chronic stress are real fertility killers. Lack of sleep also has a negative effect. You can read about the other effects stress can have in our article Avoiding stress.
Vitamins can also help to improve sperm quality
Some micronutrients have a direct influence on the quality of sperm. Make sure that he is well supplied with the following vitamins and trace elements:
Zink: Unterstützt die Testosteronproduktion und SpermienbildungSelen: Schützt die Spermien vor oxidativem StressVitamin C & E: Wirken als AntioxidantienFolsäure: Wichtig für die ZellteilungL-Carnitin: Fördert die Beweglichkeit der SpermienCoenzym Q10: Verbessert nachweislich die Spermienkonzentration
Tip: There are special dietary supplements for men who want to have children that improve sperm quality. Please refrain from self-medicating and consult your trusted doctor.
Always remember: fertility is teamwork
It’s not about looking for the guilty party, but about finding ways together. And even if he may not like to talk about it, male fertility can be positively influenced. With a healthy lifestyle, the right vitamins and, above all, your mutual support, you have a very good chance of fulfilling your desire to have children soon.
