7 Signs of Healthy Sperm

Updated May 19, 2023

Punctual periods, a vigorous appetite, the ability to set (and keep) our boundaries…every woman has her benchmarks for knowing when she’s feeling her best. But when it comes to benchmarks belonging to men—particularly those finer, (erm, microscopic) details, like sperm—knowing what “healthy” means can be less straightforward.

Let’s start by putting some rumors to bed: No, you can’t judge a sperm sample by seminal color, texture, smell, taste, or any other home-grown data of DIY sort. The only way to accurately assess sperm health is for a man to undergo a professional semen analysis.

That said, some healthy habits may put your partner on track to keeping their sperm quality hale and hearty. Whether you’re trying to get pregnant or just wondering what makes sperm salubrious, below, we cover what sperm health means and 7 lifestyle habits that could help put those little guys at the top of their class.

What makes for healthy sperm?

Understanding the signs of high fertility in women and men can be a great first step to conceiving. In this case, let’s look at what healthy sperm means. It bears mentioning that having healthy sperm is just one (albeit crucial) variable in the incredibly complex and multifaceted picture of male and couples’ fertility. Semen contains many components apart from male germ cells, including but not limited to:

• Amino acids
• Enzymes
• Fructose
• Prostaglandins (a type of hormone)
• Seminal plasma (the substance in which sperm are suspended)

Generally speaking, the healthier an individual is, the likelier they’ll be to have high-quality semen and healthier sperm. Under a microscope, however, reproductive health researchers tend to look at three main metrics of seminal fluid in their assessment of sperm health.

Sperm Morphology

Sperm morphology refers to the physiology of a fully developed sperm. Most scientists agree that a healthy sperm cell should possess two things:

1. An oblong “head” that’s 5 to 6 micrometers in length and 2.5 to 3.5 in width.
2. An acrosome, or the physiological structure that covers around ½ of the sperm head. This is the structure (also called a “cap”) of normal sperm cells that helps break through the outer barrier of a female egg.

Ideally, each sperm cell should display no abnormalities in its “tail” or head. Even so, some researchers contend that morphology may be a less important factor in determining pregnancy outcomes than previously thought (and that there isn’t one single “normal” sperm morphology).

Sperm Quantity

One thing there is scientific consensus around? That sperm production and quantity—or simply “sperm count”—remains a highly important metric for gauging male fertility and sperm health. What is considered high, normal, or low sperm count?

Most healthcare professionals consider 15 million sperm per millimeter of ejaculate to be the minimum (yes, minimum!) and 259 million to be the maximum for sperm quantity in a healthy, fertile male.

Sperm Motility

Sperm motility refers to a sperm cell’s ability to move toward an egg with agility. Many of us think of sperm as naturally vigorous swimmers, but the World Health Organization considers the minimum healthy TMC (Total Motile Count) to be relatively low. According to their standards, only 32% of sperm (less than ⅓!) must be observed moving for a specimen to be considered healthy.

Asthenospermia is the clinical term for compromised sperm motility. Like low sperm quantity, it’s also considered to be a common driver of male infertility.

Signs of Healthy Sperm: 7 Ways to Determine Your Partner’s Sperm Health

Fertility issues don’t only occur among women but can affect men as well. Healthy semen and sperm cells are important for reproductive health regarding male fertility. As mentioned, there’s only one sound way to assess sperm health: have a semen analysis administered by a certified healthcare professional. Fortunately, these procedures are relatively low-cost; they’re typically around $110, depending on your region.

If you’re not quite ready to pursue testing, a welter of scientific literature has turned up fairly consistent evidence detailing factors affecting sperm health. Reproductive health experts generally recognize five main ones:

• Age – A systemic survey of male fertility studies concluded that, just like women and their eggs, men’s sperm quality declines as they get older.
• Temperature – Some like it hot, but sperm aren’t some of them. Whether they’re suspended inside the testicles or in the outside environment, excessive heat (referred to as “heat stress”) can be damaging or even deadly to sperm.
• Endocrine-disrupting chemicals – Pollutants known as endocrine disruptors are now considered highly suspect causes in modern infertility trends. These substances mimic human hormonal and reproductive rhythms, which can consequently throw the body’s natural cycles out of whack. Air pollutants like O3 (ozone), for instance, are associated with impaired sperm quality.
• Drugs – Medications, pharmaceuticals, and mind-altering drugs may also affect sperm health. Some common ones include antidepressants, chemotherapy medicines, and select antibiotics. Fortunately, in most cases, any negative effects of drugs on sperm are reversible.
• Diet – Harvard Medical School reports a robust link between a healthy diet and sperm vitality, particularly when it comes to sperm quantity.

If you’re wondering how to increase fertility and improve sperm health, it starts with building healthy habits. Like so many other health matters, maintaining those overall healthy body basics (avoiding tobacco, eating whole foods, and so on) lends itself to a haler, heartier reproductive system—sperm included.

That said, some health habits show a strong correlation with improved sperm quality and fertility. If your partner embraces any of the following habits, they’re off to an excellent start for building a babymaking foundation!

#1 They’re In a Healthy Body Weight Range

Maintaining a normal BMI, or body mass index, for our height and sex is crucial for supporting reproductive health. Several studies have demonstrated that excess body fat can compromise sperm motility and volume, with obesity highly correlated with modern male infertility.

In a similar vein, obesity may dually exacerbate the effects of other sperm health-damaging habits, like consistent exposure to endocrine disruptors (we’ll touch on this in a later section). The higher fat composition, the more difficult it may be to restore sperm health.

#2 They’re Physically Active

Being physically active can also encourage healthy sperm production. In a study comparing the sperm qualities of sedentary vs. highly active men, researchers found that men who were physically active 14+ hours each week had a 73% higher sperm concentration than those who worked out for fewer than 5.

It may not be realistic to ask your partner to spend 14 hours weekly on sweat sessions, however. That amounts to some serious dedication at the gym—and overdoing it with certain types of exercise, like running or cycling, may also impair healthy sperm production and quality.

Fortunately, reproductive health experts recommend a far more manageable target: 30 minutes of exercise, 3 times per week is all you need to offer sperm a well-deserved boost.

#3 They’re Sexually Active

While frequent ejaculation can diminish sperm volume, some studies indicate that long periods of sexual abstinence can actually degrade sperm quality. Infrequent ejaculation is associated with mitochondrial and DNA damage, which may impair male fertility overall.

The takeaway? If you’re actively trying to get pregnant with your partner, you’ll optimize your chances of conceiving by limiting sex (and ejaculation) to once per day in the week or so before your ovulation window.

#4 They Opt for Boxers Over Briefs

According to a report from Harvard Medical School, men who regularly wear loose-fitting underwear, like boxers, tend to have a higher sperm count than their briefs-wearing counterparts. In the study, men who wore tight underwear were found to have higher levels of FSH, a hormone responsible for encouraging sperm production.

Researchers believe elevated FSH levels could indicate that the brain is working harder to boost the production of sperm when it’s been reduced. Fortunately, asking your partner to switch up their go-to briefs is one easy way to help sperm bounce back.

#5 They Get A Full 8 Hours of Sleep

For men and women alike, sleep is a cornerstone of reproductive health. Sleep deprivation can contribute to increased production of the stress hormone cortisol, which may compromise male sexual health on multiple fronts:

• By reducing the production of testosterone
• By impairing sperm motility
• By depressing libido

The good news is that the effects of sleep deprivation are reversible. Reducing alcohol and caffeine consumption, limiting pre-sleep screen time, and committing to full a 8 hours nightly can do wonders for helping your partner sleep like a champ.

#6 They Don’t Eat Too Much Processed Meat

A fertility diet doesn’t only have to be for women. According to traditional standards of masculinity, meat and virility go hand in hand—but the empirical evidence says otherwise.

In one study, men who consumed higher quantities of processed meats saw more morphologically impaired sperm than those who ate more fish. In fact, elevated fish consumption was linked to not only morphologically healthier sperm but a higher sperm count, too.

#7 They Steer Clear of Endocrine Disruptors

Endocrine disruptors have been shown to have harmful effects at multiple touchpoints in the human reproductive cycle for both men and women. Some highly common endocrine disruptors include:

• BPAs – BPA, or bisphenol A, is a chemical that’s included in many common plastic products, like soda and water bottles.
• Phthalates – Phthalates are another substance abundant in plastic. Evidence suggests that exposure to phthalates has been linked with lower levels of testosterone and misshapen sperm.
• Pesticides – Pesticides have been shown to interfere with the developmental process by which sperm acquire adequate motility. Overexposure to pesticides has also been linked with premature loss of pregnancy.

Unfortunately for men and women alike, endocrine-disrupting chemicals are fairly ubiquitous in the modern world, and they can be difficult to avoid wholesale. In one study of 191 semen samples, for instance, a staggering 93% of specimens contained BPA. Semen contaminated with BPA also correlated with impaired sperm motility and volume.

While it can be difficult to eliminate endocrine disruptors entirely, you can help buffer their effects by avoiding practices like buying single-use plastics and microwaving food in polymer-made containers. If your partner sticks to his trusty reusable water bottle and keeps his leftovers in glass storage containers, odds are that his sperm and overall fertility will be in it to swim it!

Uncover Answers to All Things Fertility with SneakPeek

Whether you’re several years into parenthood or your little one is just a twinkle in your partner’s eye, the best way to gauge sperm health is to let science take care of the grunt work. With a professionally performed semen analysis, you and your partner will have knowledge on your side to help you on your journey toward conception.

Once you’re well on your way, you can find even more clarity in pregnancy and conception with the SneakPeek test. This at-home test lets you discover your baby’s gender as early as 6 weeks into your pregnancy—well before your 18-week gender reveal ultrasound!

SneakPeek’s gender blood test is OBGYN’s #1 recommended early gender prediction test trusted by 1 million mothers across the country. With over 99% clinically-proven accuracy¹, results processed by CLIA-certified labs, and an ultra-fast turnaround time, you’ll start your parenting journey with information you can trust. We’ll even send you a downloadable assessment that you can share with your OBGYN.

Find more to look forward to on your pathway to parenthood by visiting SneakPeek today.

This post has been reviewed for accuracy by the following medical professional:

Katie Smith, MSN, APRN, CNM

Katie Smith is a seasoned Certified Nurse Midwife and a nurturing mother to six children, offering a unique blend of professional expertise and personal experience. She is the founder of Birth Your Way Midwifery and Women’s Wellness Center in Bay County, Florida. Katie's comprehensive approach to care is informed by her hands-on experience in motherhood and her passion for empowering women through their birthing journey. Her dedication extends beyond her center as she actively engages in community wellness and family health education.

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