How to Improve Sperm Production

Potential sperm donors wonder how do you improve sperm production or quality? For those looking to optimize your sperm donation visits, there are diet and lifestyle tips and tricks to improve your sperm’s motility and quality. When you make these changes to improve your sperm production, you are increasing your chance of acceptance into the donor sperm program and increasing your sperm quality for more frequent donation appointments. This is a win-win, higher quality and quantity sperm donations help more families and increase your compensation as well.

Many of these of changes will take up to 3 months to see an improvement in your sperm quality, so be sure to start now.

12 Tips for Improving Your Sperm Production

  • 1
    3 Days of Sexual Abstinence

    For your first visit to the clinic, you should have a minimum of 3 days sexual abstinence (time since your last ejaculate).

    You may need fewer hours or more hours for the optimal sample, but 3 days is a good place to start.

  • 2

    Stay Well Hydrated

  • 3
    No Smoking

    Smoking not only has the potential to decrease sperm production and quality, it can increase the number of ROS (reactive oxygen species) in your semen and cause lower rates of fertilization.

    Your body does not like the inhalation of carcinogenic toxins like nicotine, tar, and carbon monoxide, as well as formaldehyde, ammonia, hydrogen cyanide, arsenic, and DDT. Your overall health will improve when you quit and along with that your semen quality will improve.

  • 4
    No Drugs

    In some states marijuana is now legal; smoking marijuana will lead to an increase in your body’s production of estrogen, which causes a drop in testosterone levels which will lead to a drop in semen quality.

    Significant intake of marijuana can also cause gynecomastia (increase in the fatty breast tissue in males).

  • 5
    Stay Healthy

    Keeping healthy is important. As you gain weight you are adding fatty tissue in the belly and thigh areas which causes temperatures to increase around the scrotum. Your scrotum needs to maintain a temperature about 2-3 degrees cooler than body temperature. Moderate, regular exercise may help increase specimen quality.

  • 6
    Healthy Amount of Sleep

    Sleep deprivation will also cause a drop in your testosterone levels leading to poor semen quality.

  • 7
    Avoid Plastics with BPA

    Avoid plastics with BPA (Bisphenol A), an organic synthetic compound that is used in plastics and epoxy resins. This can also throw off your natural hormone levels and lead to poor semen quality.

  • 8
    No Artificial Sweeteners

    Artificial sweeteners, like aspartame found in diet soft drinks, gum, etc. can also contribute to poor semen quality. Some artificial sweeteners elicit an immune/inflammatory response which can alter the healthy hormone levels and cause drops in the quality of your sperm.

  • 9
    Don't Worry Too Much About Your Laptop

    Don’t worry too much about your laptop; just be smart and place it on your knees or on a pillow in your lap.

  • 10
    Take Your Vitamins!

    Take your vitamins! Remember the alphabet? A, B, C, D, E, and F for Folic Acid. Vitamin A is directly involved in spermatogenesis, as is Folic Acid. If you eat a healthy, vegetable rich diet with plenty of greens you won’t need a vitamin supplement. If you skip the green veggies, take your vitamin.

  • 11
    Don't take additional testosterone

    Taking additional testosterone that is not naturally produced by your body is not a good option and will not give you a better sperm count. It is best to live a healthy life and allow your body to make the hormones that it needs.

  • 12
    Avoid Hot Tubs

    The high temperatures for prolonged periods can negatively affect your sperm count and motility.


Have questions about some of the changes or requirements listed above? Reach out to your local sperm bank location for more information.