How can you improve your spermiogram and support male fertility?

In the world of (in)fertility, there are numerous tips and methods for improving female reproductive health, but there is far less advice on how to increase male fertility. What can you do when something isn't right with your sperm, and how can you improve the results of your spermiogram?

Men also play an important role

Although it is often believed that the male sex cannot do much in the treatment of infertility, the opposite is true: although most of the weight associated with pregnancy is borne by the future mother, we need vital sperm for conception. But what if the results of your spermiogram are ‘bad’? Don’t give up! There are ways in which you can actively participate in the treatment – whether by changing your diet, losing weight or getting enough exercise.

Physically active men have better results

Several scientific studies have shown that physically active men have better hormone levels and increased sperm production compared to less active men. And that’s not all: their spermiograms have shown better morphology, count and motility of sperm, which are necessary for conception. So our first advice is: get outside and start moving. You’ll not only feel better, you will also get your weight in check and improve your cardiovascular health in addition to improving your fertility.

A healthy diet – the alfa and omega of your fertility

To improve spermiogram results, doctors recommend a healthy diet, minimum (preferrably none) alcohol consumption, and no smoking. You should also avoid foods with a high amount of unhealthy fats, sodium and sugar. However, being too strict about what you eat is also unhealthy. Sometimes strict diets can turn into an obsession, and ‘sins’ in your diet can unnecessarily stress you out. And stress is that last thing that would help in your treatment…

Take vitamins

If you know your diet isn’t as nutritious as it should be, you can take dietary supplmements that are recommended for healthy sperm. These particularly include vitamins D, C, E and coenzyme Q10. Vitamin C makes sperm more concentrated, therefore increasing its motility. Other studies have shown that couples in which the male partner had low vitamin D levels had fewer successful pregnancies. Beta-carotene can also help increase sperm motility, while lycopene improves the quality and shape of sperm. However, what you should definitely avoid are steroid compounds (popular among fitness enthusiasts), which are devastating for sperm health.

And what should you buy next time you go shopping?

Reproductive health experts recommend including bananas, nuts, pomegranate and garlic in your diet. Foods that help increase fertility and also contain plenty of zinc include red meat, spinach, legumes and mushrooms. And last but not least: always make sure you drink enough, because dehydration adversely affects the volume and quality of sperm.