10 Tips For Healthy Sperm – How to Make Your Swimmers Stronger

Whether you’re in baby-making mode or just want to be all-around healthy, keeping your little swimmers happy isn’t just a one-step deal. Here are 10 tips on what you can do to have healthy sperm.


Probably one of the more well-known facts – sperm doesn’t like it too hot, which is one of the reasons testicles hang on the outside. This is easily taken care of by choosing cotton boxers or even going commando on occasion (sorry, briefs are too tights and warming).

But it doesn’t end there.

Hot baths, saunas, spas, heated car seas, laptops, and crossing your legs or sitting for too long won’t help either. Oh, and about the crossing legs thing … studies show that it could also contribute towards erectile dysfunction because the pressure decreases blood flow to the entire male reproductive system.

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You’ll find that much of the healthy sperm advice applies to all-around health too. And stress is no exception – it does crappy things to our bodies without us even knowing sometimes. Keep your anxiety levels down by exercising, meditating, or doing fun things with your friends.


Speaking of exercise, being over or underweight not only hurts sperm count and function, it also can kill your libido, drain your energy, and hurt your confidence – making the act of love-making extra difficult.

FYI – Just be careful of HOW much you exercise. Just enough will help increase testosterone levels, but too much will have negative effects. There are also rumors that too much biking might not be a good idea either.


drink water for healthy sperm

And I’m not only talking about a balanced diet of fruits and vegetables with a side of good carbs …

  • Drink plenty of water – dehydration is a major factor in low semen volume
  • Reduce Saturated fats – meaning deli meats, sausages, butter, and bacon
  • Reduce Soy products – they contain isoflavones
  • Cut back on caffeine – as well as tea, chocolate, energy drinks, and sodas
  • Cut back on alcohol – a little is okay, but not too much
  • Cut back on additives – we all should be doing this anyway
  • Avoid junk food – as much as those chips are tempting, they won’t help

Let’s also include the stuff you SHOULD be putting in your body…

  • Amino Acids and Omega 3 – good for protein and fatty acids
  • Zinc – a cornerstone of male fertility, found in fish, eggs, and shellfish etc.
  • Folic Acid – helps reduce abnormally chromosomes, found in leafy greens
  • Lycopene – found in watermelon, carrots, tomatoes, and tomato sauces


Yes, there are toxins in the workplace or household that will hurt your sperm (and your health in general), but these are easily researched and avoided – things like strong cleaning products, heavy metals, pest control substances, and paints.

However, there are sneaky ones that we might not notice…

Plastics can cause hormonal imbalances (there are huge discussions on phthalates in the last few years).

Bisphenol-A (BPA) is an additive sometimes found in the coating on the inside of food and drink cans – especially things like tomato sauce because of the acidity.

Also, BP-2 and 4OH-BP are UV filters found in sunscreen and could possibly reduce sperm count. If there are no listings in the ingredients, just make sure to take a shower after.


Avoid ionizing and non-ionizing radiation, take electronics out of the bedroom and don’t let the radiation of your phone reach your balls. this means don’t store it in your pocket while you go about your day. Granted many of the studies are still inconclusive, but the change is minimal and non-intrusive. Store it in a bag or on a desk.


Anyone who’s been on serious medication knows that, at times, it feels like it causes more problems than it solves. And it’s not just low libido. Some medications can be the reason for poor sperm health. Eg. Depression meds, steroids, and hair loss helpers.

On the topic of drugs, recreational drugs won’t do you any favors either.

Not sure? Ask your doctor.


healthy sperm, tumeric

If you want to go the natural medicine route, there are plenty of choices out there, just make sure you talk to a health professional first.

  • Puncturevine
  • Fenugreek 
  • Ashwagandha 
  • Maca root powder
  • American ginseng
  • pomegranate seeds
  • Rosemary
  • Green tea
  • Turmeric
  • Resveratrol
  • Saw palmetto


The worst-case scenario? It might just boil down to your buddies. Yes, there are some who have or inherent genetic flaws that directly affect their sperm health. Again, consult a doctor to find out more.


Last but not least, lubricant.

Did you know that different lubes have different PH levels, and the acidity or base extremes can kill sperm? Not to mention other components that can damage or slow things down.

While vaginal lube sits at a different level than anal lube, each brand will have its own specific PH balances due to the ingredients they use – and not just ones that are specifically spermicidal. KY Jelly, in particular, is an all-around nasty one.

And, although things like canola and baby oil have less effect on sperm, they are NOT good for the vaginal membrane and can cause yeast infections … or worse.

I would recommend Sliquid Oceanics because it’s water-based and has no glycerine.  

Did You Know You Might Be Using The Wrong Kind of Lube?

I guess it ended up being WAY more than 10 tips, but still, you now have a comprehensive list on how to improve your sperm health!

Also, it might seem rather intimidating if you think about doing them ALL, but you don’t have to go hardcore if you don’t want to – or want to maintain your sanity by keeping chocolate in your diet. Choose a handful that are manageable and stick to them while you’re on your baby-making journey.  

Anything you want to add about healthy sperm? Share in the comments!

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