>>19867599Try the following to help make sure that your sperm are being produced in high enough quantities, as well as with high motility and regular shapes:
Exercise regularly. Researchers in one 2014 studyTrusted Source analyzed 433 semen samples from 231 participants. They found that men who did outdoor activities or lifted weights for about 3.2 hours a week had sperm counts up to 42 percentTrusted Source higher than men who didn’t exercise at all.
Get enough vitamin C and D in your diet. A 2016 study of 200 men found that men who lost weight and took 1,000 milligrams (mg) of vitamin C supplements every other day saw an increase in sperm count and motility. This effect was more noticeable as the men lost weight. A 2015 studyTrusted Source of 102 couples showed that female partners of men with normal levels of vitamin D in their blood samples experienced higher pregnancy rates than partners of men with vitamin D deficiency, despite no substantial differences in their sperm count or motility.
Get enough lycopene. A 2014 studyTrusted Source suggests that consuming 4 to 8 mg of lycopene daily can help increase sperm count and viability, or the amount of sperm living in a given sample of semen. Lycopene is an antioxidant found in many fruits and vegetables.
Limit how much you smoke. A 2015 reviewTrusted Source of 33 studies dating back to 1982 found that smoking had a noticeable effect on semen quality and sperm function, especially in normally fertile men.
Limit your alcohol intake. A 2014 studyTrusted Source of 1,221 men found that the more the men drank, the more they produced irregularly shaped sperm. The researchers also noted a link between drinking and low testosterone, which can also affect fertility.
Wear loose-fitting underwear and clothing. Your testicles hang away from your body so that they remain 35 to 37°C (95 to 98.6°F), which is cooler than your body temperature. This is the optimal environment for sperm production. Wearing tight underwear, jeans, or pants pushes your testicles against your body and raises their temperature, which can cause sperm to lose motility and viability.
