7 Simple Steps to Improve Sperm Morphology and Boost Fertility Naturally

Sperm Health

Authored & Verified by:

Dr. Reubina Singh

MS (OB/GYN), MBBS - Senior Infertility Specialist

Introduction

Sperm health, including sperm morphology, is an important part of male fertility. Sperm morphology — the size and shape of sperm — plays a role in fertilizing an egg. This article provides some simple, practical advice on how to improve sperm morphology and increase fertility naturally.

What is Sperm Morphology?

Therefore, sperm morphology is the structure of sperm cells. A sperm has a head, midpiece, and tail. Normal morphology means that the sperm cells are of ideal shape and size, and this increases the chances of successful fertilization. Abnormal morphology can include things like non-uniform head shape, a crooked midpiece, or a broken tail. These abnormalities can decrease the likelihood of fertilization.

Significance of Sperm Morphology

Normal sperm shape and morphology is critical for fertilization success. Isolated poor morphology can create a barrier for sperm to reach and fertilize the egg, even in a normal sperm count. Abnormal sperm morphology can affect the ability of sperm to reach an egg, studies show, but it doesn’t make fertilization impossible. This is where assisted reproductive technologies (ART) such as IUI or IVF come in, as they will often choose for sperm with better morphology to fertilize the egg.

How is Sperm Morphology Checked?

Evaluation for sperm morphology commonly occurs with a semen sample viewed through a microscope. The test identifies and counts at least 200 sperm cells according to their morphology — according to WHO standards. Normal morphology (percentage of sperm with normal shape) greater than 4% is generally considered adequate for conception.

What Determines Sperm Morphology

Age: Age can slowly influence sperm quality, such as morphology. Sperm morphology has been reported to decline by approximately 0.65% per year as another study suggests as men age.
Lifestyle Choices: Unfavorable lifestyle factors such as smoking, excessive alcohol intake and a high dietary intake of processed foods can adversely affect sperm morphology. Exposure to environmental toxins and pollution also affects sperm quality.
Chemical Exposure: Exposure to chemicals like pesticides, radiation, and plastics can have a detrimental effect on sperm morphology, especially if done frequently. Those working in heavy toxin-exposure industries need to take extra precautions because toxin exposure can affect sperm quality over time.

7 Proven Tips on How To Improve Sperm Morphology

Lifestyle modifications, a better diet, and regular exercise can also help. Here are seven evidence-backed ways to improve sperm health:

Adopt a Nutrient-Rich Diet

Healthy sperm requires a balanced diet rich in antioxidants, vitamins and minerals. Vitamins C and E, selenium, and zinc are examples of antioxidants that help protect sperm from damage done by free radicals. Focus on eating:

Fruits and veggies (e.g., berries, oranges, spinach)
Whole grains and legumes
Healthy fats, such as those found in nuts, seeds and olive oil

Tip: Red- and green-leaf vegetables are especially good for you because they contain antioxidants.

Include High-Quality Protein

Protein is vital for the functioning of the entire body, which includes reproductive health. Good sources include lean meats, fish, eggs and legumes. Choose protein sources that are also high in omega-3 fatty acids, which help support sperm health and function.

Exercise Regularly

Exercise, particularly high-intensity interval training (HIIT) and strength training, may increase testosterone, which is essential for sperm production. Exercise fights oxidative stress, which can damage sperm, she said.

Tip: Try to exercise for at least 30 minutes, five days a week. For best results, balance cardio with strength training.

Reduce Stress

High stress can have a negative impact on hormone levels, which can affect sperm production. Engage in activities that help you relieve stress such as meditation, yoga, deep breathing, or any activities of interest.

Avoid Harmful Habits

Stop Smoking: Tobacco includes toxins that injure sperm DNA and lower sperm morphology.
Reduce Alcohol: Too much drinking can throw hormones out of whack and may be detrimental to sperm health.
Steer Clear of Recreational Drugs: Certain drugs, such as anabolic steroids, can cause serious declines in sperm quality.
Reduce Exposure to Environmental Toxins
Skip Pesticides and Chemicals: Use natural cleaners and pest control when you can.
Reduce Plastic Usage: Do not heat food in plastic containers, as they release chemicals that adversely affect hormonal homeostasis.
Drink Up: Watering yourself helps to expel toxins, which can improve sperm morphology and general reproductive health.

Consider Supplements

Certain supplements may help improve sperm morphology:
Folic Acid: Linked to improved sperm quality and morphology.
Zinc and Selenium Both are fertility boosters for men.
Omega-3 Fatty Acids: Involved in maintaining cell membrane fluidity, supporting sperm shape and motility.

Conclusion

Although abnormal sperm morphology may be worrisome, it’s not always an impediment to conception. In most cases, sperm morphology can be improved by adopting healthy lifestyle changes, including a nutrient-dense diet, lower stress levels, and avoiding toxins. And it’s best to speak with your health care provider for individualized recommendations and additional assistance if you’re trying to conceive.

It takes time to improve sperm morphology, but good, healthy habits do help. What you can do to increase fertility naturally and promote reproductive health starting today. pregnancy— the small switches can change the course of your journey when it comes to conception.