How to Improve Sperm Motility

In case you need a refresher from sex ed decades ago: it takes an egg and sperm to create a baby. While much of the discussion around infertility centers around a woman and her ability to carry a child to term, men who struggle with certain health issues may also impact a couple’s pregnancy chances. 

It’s important for males to be aware and proactive about their state of health, especially when they decide to begin the process of growing their families. Sperm motility is among the most common of infertility woes, and the more you understand the causes, symptoms and importance of your own swimmers, the better position you’re in to make a baby. 

Here's everything you need to know about this concern from trusted fertility specialists and OBGYNS.

What Is Sperm Motility?

You can probably gather from the name, but ‘sperm motility’ refers to the movement of the sperm within your semen. As reproductive endocrinology and infertility specialist and member of the Progyny medical advisory board, Phillip E. Chenette, MD, explains, this term is usually expressed in a percentage of the total number of sperm. It’s also divided by the World Health Organization (WHO) into two categories: progressive and non-progressive, which Dr. Chenette says can be classified by a physician. “Under the microscope some sperm move from one spot to another, which is progressive motility, while others just wiggle in place, which is non-progressive motility. Total motility is the sum of both of those,” he continue

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For most men, this percentage should be more than 40 percent, which means 40 of 100 swimmers are moving. If your number is under this, you could be suffering from low motility.

How Does Sperm Motility Play a Role in Conception?

It’s a special and exciting time when you and your partner decide you’ll forgo contraception methods — but it can also be trying. Most people — whether male or female — don’t know how fertile they are until they decide to get working on a baby. So when the whole baby making process isn’t going as smoothly or quickly as they would have hoped, many search for answers. Since sperm must travel and penetrate the egg to impregnate a woman, their ability to move is essential.

And while you do hear about plenty of ‘one night stands’ that produce an offspring, Dr. Chenette points out that it’s incredibly difficult for a single sperm to make the long journey. “It is very much survival of the fittest. Sperm are designed to swim upstream to deliver a packet of DNA to the egg and then to penetrate or fertilize that egg to produce an embryo. A sperm with the highest motility gets to the egg first,” he continues. “From a sperm cell’s point of view, the chance of pregnancy is infinitesimally low.”

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Just how many do you release when you finish inside your partner? Dr. Chenette estimates around 100 million — and of those, one might get lucky. So if they already aren’t mobile from the get-go, the odds go even lower. Even when they do finally reach the egg, sperm must then make it through its protective shell — called the zona. Dr. Chenette explains that only a highly motile sperm cell can bust through, by whipping back and forth forcefully. Once it’s in though, the zoma shuts down shop again and no others can get through.

What Causes Low Sperm Motility?

Everyone’s chemical makeup is composed of different elements that contribute or take away from our health. Though there are some lifestyle choices or habits that contribute to a lower sperm motility, it’s important to remember that some folks are simply born with slower swimmers. When in doubt, always seek the expert opinion of a trusted medical profession, especially if you’re guilty of any of these rituals:

Excessive Alcohol

Dr. Chenette defines this as less than five drinks a week if you want to put your guys in the best possible environment to make the swim upstream. “Alcohol has impacts on nutrition, and on the pituitary hormones that stimulate sperm production,” he explains. When you are trying to conceive (TTC), both parties should limit their consumption and focus on living as clean and health-forward as possible.

Testicular Damage

Sex researcher Melanie Curtin says if your testicles have ever experienced any type of injury, it could impact your motility. These include — but are not limited to — testicular cancer, surgery or any type of mishap that may put extra stress in that region of your body. Though everyday biking to and from work is probably OK, if you’re a competitor racer, you could be going fast on the road but your guys could be on cruise control.

Steroid and Medication Use

Zaher Merhi, Reproductive Endocrinology and Infertility Specialist and Director of IVF Research at the New Hope Fertility Center, explains that body-building drugs — like testosterone — are bad news for sperm motility. “The steroids inhibit several male hormones and lower the testosterone level, ultimately leading to poor sperm motility and even smaller testicle size,” he explains. Also if you’re on blood pressure medication, you should also consult your doctor, since Dr. Merhi says these can inhibit certain aspects of motility.

Having Varicocele

AsDr. Merhi explains, this refers to the presence of varicose veins around your testicles. This is super common, thanks to the anatomy of a man, and often a more common occurrence on the left side. “This varicocele will cause blood to warm the testicle and ultimately leading to poorer sperm motility,” he explains.

How Can You Test Sperm Motility?

Generally speaking, it’s always better to seek a medical professional’s expert advice before attempting to diagnose yourself. However, if you’re merely curious and want to have some understanding, Curtin suggests Yo, which turns your smartphone into a microscope, allowing you to see the sperm moving around. You can record your swimmers to show to a doctor, and well, it’s probably a pretty cool experience to see your semen up close and personal. Two tests cost $70 and can give some insight into your sperm motility.

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For a thorough examination, Dr. Chenette says the testing is rather complex and is completed by an experienced technician. After refraining from sex for three to seven days, you’ll masterbate into a sterile container. Using this sample, they’ll place a bit under a microscope and count the total number of sperm and the percentage of those that are moving or not.

How Can You Improve Sperm Motility?

Remember this: most men who have low sperm motility will be able to conceive with adjustments made in their everyday habits, according to Dr. Chenette. As with everything, some extreme cases call for more intense measures, but having a low percentage shouldn’t feel like a death sentence. Instead, try these strategies:

Start With Lifestyle and Nutritional Choices

To begin, take a hard look at your diet and exercise levels. How often do you work out? What do you eat? How many beers do you down in a single setting? “Choose a good diet, rich in fruit, vegetables, and lean meats, free of toxins, emphasizing organics and avoiding trans fats,” Dr. Chenette recommends. “And make sure to reduce or eliminate alcohol and cannabis products.”

Consider Antioxidants

Dr. Chenette says there are many supplements available that have been studied and proven to work. Try taking a daily antioxidant formula to reap the benefits, as advised by your doctor.

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Take Your Cell Phone Out of Your Pocket

“A lot of guys carry their cell in their pocket, right next to their crown jewels, which isn't great for sperm,” Curtin explains. In fact, this could cause your sperm motility to drop by a whopping 8%. Instead, carry your phone in your jacket or back pocket to protect your swimmers.

Wear Boxers

Does it really matter what you sport downstairs? It does indeed, according to Curtin. And when in doubt, turn to boxers. “The ideal temperature for sperm production is 94°F, which is just below your body’s normal temperature. So cooling clothing, including loose-fitting underwear, is a good idea,” she explains. “If you’ve got a desk job, make sure to get up and move around regularly.”

Get More Sleep

Like with any other health issue, our Zzzs are what allows us to function at our highest potential. That’s why Curtin stresses good, quality sleep. “It sounds obvious, but it's the most efficient way to help your body do what it was built to do: grow great swimmers,” she continues. ‘Do whatever you can to get enough sleep while you’re looking to get your lady pregnant.”

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