12 Ways To Make Sperm Stronger For Pregnancy

Male fertility has a significant role in making a lady pregnant. Specifically, improving a sperm’s strength is highly crucial for better pregnancy chances.

Strengthening a sperm means making it healthy and active to move faster toward the egg for fertilization.

You should try to improve your sperm count, motility, and testosterone levels to increase sperm strength.

Hence, this article covers a few ways to increase sperm strength that you may follow to improve your fertility.


Ways To Make Sperm Stronger For Pregnancy

The following are a few of the easy ways to make sperm stronger for pregnancy-

  1. Consume Antioxidant-Rich Food

    Antioxidants are excellent compounds that could prevent several harmful diseases like cancer, heart disease, etc.

    But, besides these health benefits, antioxidants like folic acid, lycopene, Vitamin C, and Vitamin E could be beneficial to improve sperm strength.

    These antioxidants may prevent DNA damage in the sperm cells, which may aid in an increased pregnancy rate.

    You may consider consuming food items like fruits, vegetables, nuts, meat, dairy products, etc., that contain high antioxidant concentrations.

    But, you should be careful with the quantity as excessive antioxidant consumption may show side effects like nausea, diarrhea, etc.

  2. Follow A Workout Routine

    Following a workout routine with discipline could be beneficial to keep yourself fit and healthy.

    Similarly, regular exercise may help boost your sperm’s health and strength.

    Generally, people who exercise regularly experience a significant boost in their testosterone levels; hence, optimum testosterone may help improve fertility.

    Moreover, exercise could help improve an individual’s semen quality essential for increasing pregnancy rates.

    If you fail to follow or add a workout routine to your daily goals, you should keep yourself active to improve your fertility.

    But, you must avoid excessive workouts, as they may lower your testosterone level, impacting your fertility.

    Besides increasing testosterone, regular exercise could help lower your weight as it assists in burning more calories.

    It is believed that people with high-fat concentration or heavyweight may have unhealthy sperm.

    Hence, maintaining a healthy weight could help boost an individual’s sperm quality.

  3. Avoid Smoking, Recreational Drugs, And Alcohol Consumption

    Smoking has been a cause of several harmful and deadly diseases. But, smoking tobacco may impact an individual’s semen quality.

    Generally, smoking may harm sperm count, motility, and shape, which plays a vital role in a successful pregnancy.

    Moreover, people consuming recreational drugs like marijuana, cocaine, steroids, etc., may harm their sperm health.

    Consuming these drugs lowers testosterone levels which may impact sperm production and health.

    Excess alcohol intake may harm sperm shape and mobility, which is essential for pregnancy.

    But, moderate or low alcohol consumers may not experience such effects on their sperm quality.

  4. Avoid Or Change Certain Prescription Medicines

    Some medicines prescribed to cure specific disorders may impact an individual’s sperm health.

    Generally, people consuming such medicines may encounter decreased sperm count, affecting an individual’s fertility.

    But, such medications cause a temporary change; hence, you could quickly gain normality by changing or avoiding these medicines.

    Moreover, you should consult your healthcare provider before changing any medication or asking for prescribing a substitute for your current medication.

    The common medicines that may impact an individual’s fertility or sperm health include certain antibiotics, anti-androgens, antidepressants, methadone, opiates, antipsychotics, etc.

    Moreover, several supplements like anabolic steroids may impact an individual’s sperm health for a longer duration.

  5. Increase Healthy Fat Intake

    People should consider consuming healthy fat as it offers numerous health benefits. Consuming good fats like monounsaturated and polyunsaturated fats help lower disease risk.

    People consuming food items containing omega-3 and omega-6 fatty acids allow for the healthy development of their sperm membranes.

    Moreover, these healthy fats may help improve the sperm’s motility and concentration in the semen.

    On the other hand, people consuming unhealthy fats may find low sperm count and unhealthy sperm.

    You would find multiple food options that supply sufficient healthy fats.

    Some food options include olive oil, avocado, chia seeds, and oily fish like salmon, sardines, trout, etc.

  6. Lower Your Stress

    Taking excessive stress could be a potential cause of low sexual satisfaction and reduced fertility. People who take excessive stress release the stress hormone cortisol in their blood.

    High cortisol concentrations increase stress that could lower testosterone levels which may impact sperm health and fertility.

    Moreover, stress may reduce an individual’s sperm concentration during ejaculation.

    You could try different relaxation techniques for mild stress. Some people prefer walking, meditation, spending time with loved ones, exercising, etc.

    But, in the case of severe stress or anxiety, you should consult a doctor to get appropriate treatment and medicines.

  7. Consume Fenugreek Supplements

    Fenugreek is a medicinal herb widely consumed for its several health benefits. The culinary herb offers sexual health benefits to male consumers.

    Men who consume fenugreek extract or supplements as recommended may experience positive changes in their sexual health.

    Generally, fenugreek extract consumers may observe increased testosterone levels, libido, and sperm count.

    Moreover, the extract may boost an individual’s sexual performance and treat infertility or erectile dysfunction problems.

    Hence, you may consume fenugreek supplements available in different forms, like tea, to boost your testosterone levels and sperm health.

  8. Get Sufficient Vitamin D And C

    People consuming Vitamin D-rich food may experience a boost in their testosterone levels.

    Moreover, the nutrient could be beneficial for improving sperm motility as it increases calcium levels in the sperm.

    Hence, better motility allows the sperm to swim faster and fuse with the egg.

    You could try different Vitamin D sources like egg yolk, fatty fish, cereals, pulses, etc.

    Vitamin C is also linked with better sperm health as people consuming Vitamin C-rich food items get healthy sperm with reduced deformities.

    Additionally, Vitamin C supplement enhances the sperm’s motility and concentration in the semen, increasing the chances of pregnancy.

  9. Try Ashwagandha

    Ashwagandha is another medicinal herb widely used in ancient Indian medicines to treat fertility problems.

    Men suffering from low fertility or infertility problems may consume ashwagandha to boost their testosterone levels significantly.

    People consuming ashwagandha supplements observe multiple changes in their sperm health.

    Primarily, these extracts would help increase the sperm count, motility, and semen volume that plays a crucial role in an individual’s fertility.

    In some cases, ashwagandha has helped treat fertility problems like erectile dysfunction in men.

    You may consume ashwagandha extracts daily by adding them to your tea and other beverages.

    But, you should be careful with the dosage as higher consumption may show adverse effects.

  10. Get Sufficient Sleep

    Sleep may have a significant impact on an individual’s sperm quality.

    It is believed that people who get 7-8 hours of sleep at night have more healthy and motile sperm than those who don’t.

    Moreover, people suffering from sleeping disorders or getting poor sleep leading to longer sleep hours may have poor sperm quality.

    Generally, people who suffer from sleep deprivation experience a significant drop in their primary male sex hormone, i.e., testosterone.

    Similarly, sleeping beyond 8 hours at night may cause a reduction in testosterone levels. 

    People who sleep less at night have higher anti-sperm antibodies or ASA concentrations.

    ASA is the immune-response particle that is tasked to destroy the protein contained in the sperm.

  11. Avoid Consuming Soy And Estrogen-Rich Food

    Men thinking of getting healthy and quality sperm should avoid consuming soy and estrogen-rich food.

    Generally, soy contains plant estrogens or phytoestrogens that may restrict testosterone binding to the receptors and impact an individual’s fertility.

    You may find soy in multiple soy products and ingredients like tofu, health drinks, protein bars, etc.

    But soy is an essential ingredient to keep you healthy; hence, you may consider limiting your soy intake by consulting a professional.

    Besides soy, you would find multiple canned and packaged products containing synthetic estrogen that may harm men’s fertility.

    These products have a compound called Bisphenol A that binds to estrogen receptors in the body, causing fertility problems in men.

  12. Keep The Genital Region Cool

    Prolonged or regular exposure of the body to heat may damage the sperm cells.

    The optimum temperature for healthy sperm production is believed to be below the body temperature of 98.6° F.

    Hence, keeping the body away from heat could help produce good-quality sperm.

    People should avoid long hot water baths and hot tubs to avoid increasing their scrotum temperatures.

    Moreover, sitting idle at a place for a longer duration may warm the genital region. Hence, you should move around after sitting for some time.

    People using tight or non-breathable bottoms should switch to breathable and comfortable undergarments.


Men and women have equal contributions toward a successful pregnancy. Hence, staying fertile or sexually healthy is equally important for both partners.

In the case of males, it’s the sperm’s health and quality that significantly decide the fate of fertilization.

So, you may follow the ideas and habits mentioned above to make your sperm stronger for pregnancy.