How to Improve Sperm Quality Naturally | Treatment and Remedies

How to Improve Sperm Quality Naturally | Treatment and Remedies

I share tips with you to naturally improve sperm quality, including essential supplements for male fertility, to address poor sperm motility & morphology.

There are a couple of things you can start doing this week to improve the quality of sperm. Whether that's you supporting your husband or whether you're a man reading this, these are tips you don't want to miss out on because they're going to make a big difference. 

When we're talking about the quality of sperm, we're talking specifically about morphology and motility. 

  • Motility is the way that the sperm moves because it needs to travel to the egg.
  • Morphology, we're talking about the shape of the sperm because it needs to be the right shape in order to merge with the egg and to move the right direction. If it has two tails or no tails or two heads, that's a bit of an issue.

So basically, when we're talking about quality, we are talking about the DNA and the RNA of the sperm. The tips we're going to be talking about today are aimed exactly at that.


It's important to know for you how long spermatogenesis takes. Spermatogenesis is the maturation of the sperm, and yes, while there can be new sperm every day, several times a day, in comparison to having one egg every month for a woman, it does take quite a while for the sperm to be formed.

improve sperm quality motility morphology

The opinions kind of vary for some reason on how long this takes, but it's somewhere between 60 and 74 days. There are even scientists that say that it takes up to 120 days, which is just as long as it takes for an egg to be matured from the tiniest follicle until the full egg.

This is good to know because then you understand that there is no point to just be trying these things for a week or two weeks or even a month. You're really going to want to try this for at least two to three months.

If as a couple, you intend to improve both sperm and egg quality, that's actually fantastic. You can take a three-month period to really focus on that.

LH and FSH

Let's talk about having an optimal level of hormones. We want enough testosterone, which is produced by the testes. We want enough LH and FSH, which is also produced by women to mature an egg and to release it, but it's the same for guys. This is produced by the anterior pituitary gland.

Making sure that your hormone levels are at an optimal level doesn't just apply to the quality. It also applies to the quantity of sperm. 

Adrenal issues

What I find with guys when I speak to them in the fertility assessments or when I monitor them throughout treatment is that so many men struggle with adrenal issues, just as women do. They are working hard. They are also playing hard. Then they don't sleep enough. They go out party, or they are gaming at night, or they are taking care of chores.

adrenals glands improve sperm quality motility morphology

So I find that a lot of guys and even young guys are actually really quite exhausted. If your adrenal health is suffering, then your fertility will suffer for sure because there's no difference between men and women for that matter.

There are some symptoms showing if you are struggling with your adrenal health: you feel tired a lot, you have first lost a lot of weight and then you have gained it and you're not losing it, you're feeling very stressed out... also a big red flag is: you are having trouble to keep an erection or your libido is just quite low.

That means something's really up with your adrenals, and you need to start taking care of them ASAP. Obviously, the most important thing you're going to want to have to take care of when it comes to your adrenal health is sleep. Make sure to prioritize that. Make sure that you're not doing too much screen time at night so that you're actually able to fall asleep. Make sure that your sleep is long enough and of good quality.


One of the things that can really compromise hormone levels and adrenal health is the use of steroids. If you've used steroids in the past or you're currently using them, then that is something to really look at.

Steroids sperm quality infertility

Now, obviously, if you have severe asthma or you have an autoimmune condition for which you need to be taking steroids at the moment, then that can be tricky. But if you go and see a homeopath, I know that they will be able to support you in dealing with the side effects as much as possible.

If, however, you've taken steroids in the past, maybe you've had an asthma inhaler, maybe you've used eczema cream, maybe you've had some sort of infection and you were given prednisolone, or you had a cortisone injection in your knee or your shoulder or any other joint for that matter because you had some sort of bursitis or injury, then you're going to want to detox this homeopathically.

I find that this is a big block for a lot of guys in my clinic.

Supplements to improve sperm quality


Things a lot of people want to know is what supplement should I give my man? Which supplement should I be taking to improve sperm quality?

Let's go back to the adrenal health bit and the sleep because that brings us to magnesium. Magnesium is a fantastic antioxidant, anyway. It's really important to protect the DNA and the RNA of the sperm.

magnesium improve sperm quality

However, it is also really helpful for you to sleep if you are struggling with a lot of stress. Because in times of stress, you will run out of magnesium a lot quicker, and you will need it a lot more, and the depletion of magnesium causes you to be more anxious, more nervous, have nervous system issues and trouble falling asleep. So you're going to want to top up on that. 

I always say in super stressful times, you can take 100 milligrams four times a day. Just make sure that you watch your stool, if it starts to become a lot looser, then you need to tone it down.

The second one that I recommend for all guys to be on, that is vitamin C. I recommend to take 3 grams a day, preferably spread over the day, maybe a gram and a half in the morning, gram and a half in the afternoon or evening, or just one gram three times a day.

Vitamin C is one of the most important antioxidants to protect the DNA of sperm. Not to mention it's also super supportive for adrenal health, again, because in your body, the spot where vitamin C is most concentrated is actually in your adrenals, so that tells you your adrenals really love that stuff, so topping up on it is not actually a luxury.

Then you probably have heard of zinc supporting sperm health. I want to mention it together with folic acid because there has been research done a while back that showed that high doses of vitamin C and of folic acid together really made a significant impact on the quality of sperm.

zinc sperm quality

Over a period of 26 weeks, they gave a group of men 66 milligrams of zinc every day and 5 grams of folic acid every day. Now, those are quite big numbers, and I wouldn't suggest to take that at home. You would really need to see a nutritionist to see what levels are appropriate for you. If you think about that 400 micrograms of folic acid is what is normally in a prenatal for women or in a male multivitamin, then you can imagine that taking 5 grams is quite a lot to just do without monitoring.

But I thought I'd mention the research regardless because I think it's so interesting to see what the impact was on the fertility because the guys' sperm quality improved by 74%. I think that is insane, just by upping a couple of supplements. 

And as the zinc that they gave was 66 milligrams, if you get around 20 a day, that's already quite a lot. That's usually what will be part of a multivitamin together with a top-up, like a sperm support kind of supplement. I think that is quite appropriate. You can up it probably to 40 if that is not too difficult, but I would really recommend to see a nutritionist.


The point is make sure that this is in your supplement regime. You're not going to get this from your diet. Make sure that you take it in a supplement form. When you take folic acid, always opt for Methylfolate, which is so much more bioavailable for your body rather than folic acid is.

Also, it accounts for the fact if you have an MTHFR gene mutation. If you've never heard of it, Google it if you want to. Don't get lost in the vortex of this thing, but a lot of people do have this. If this is something that you struggle with, then having the Methylfolate is way better anyway.

So I would recommend for most people to have it. I have most of my patients on Methylfolate rather than folic acid.

Fatty acids

Now, supplement-wise, you also need make sure you have plenty of fatty acids in your diet but preferably also in your supplements. Because fatty acids make sure that the membrane of your cells. If it's rigid, then it's difficult for toxins to get out of the cells, and it is difficult for nutrients to go in. This is the permeability of the cell membrane. 

Fatty acids make sure that that is the case. I find that a lot of men, for some reason, don't like to eat fish. Some love it. Make sure that you keep eating that then, but also, top up on the supplements, but especially guys that don't like to eat fish, you really need to be on this. 

A bonus is that it will really benefit your brain function as well at work, so you're going to excel in that area and feel a little bit less stress.

Sex frequency for optimal sperm quality

Another question that I get a lot as well is, "Well, we have found out that the sperm quality "and quantity of my husband is not very good," or, "My sperm quality, quantity is not very good. "Does that mean we should be abstaining from having sex "except for in the fertile window of the woman?"

My answer to that would always be no. I know that this is also something that opinions vary on a lot because it is suggested that you abstain and that you collect everything as much as possible. 

sex frequency sperm quality

But the problem with that is that after a couple of days, the DNA of the sperm starts to deteriorate. So you might have more, but the quality will definitely be worse. So apart from it being good for your relationship to come together not only in your fertile window but also at other times of the month, I think it's also very healthy to make love more often and that that batch is refreshed more frequently.

Not only that, making love also releases lots of other hormones which have a positive impact on your entire hormonal system. Again, also on your anterior pituitary gland, also on your adrenals, your general well-being, your testosterone levels.

I think the benefits definitely outweigh the negatives if there are any.


So I mentioned the detoxing homeopathically of a couple of substances before. There are two other things you're going to want to look at. I have found that a lot of guys have been prescribed Clomid in the past to improve sperm quantity or quality. Also for other issues like testosterone-related issues, and this can definitely be a huge issue.

Just as IVF drugs can really impact a woman's hormonal system, it can do the same for guys.

So if you've had Clomid in the past, I would really recommend to detox that homeopathically.

Another thing you're going to want to detox homeopathically are metals. Sometimes, the sperm quality is affected, and it doesn't even show up in tests. So if you're reading this without knowing if you have poor quality, poor morphology or motility, then consider if doing a metal detox is important for you.

If you have a history of smoking, if you have a history of working with heavy metals at all, if you have a history of amalgam, like the silver dental fillings, if you've had them in the past or you currently have them, they form a big issue for sperm quality.

If you have a history of miscarriages, that is also an alarm bell for me for a metal toxicity issue.

So now, you know what can be done about improving sperm quality just by a couple of tweaks that you can perform at home today.!