How can I make my sperm strong?

How to make sperm thicker and stronger

Let’s start with some terminology: the whitish fluid you see after ejaculation is semen. In semen is sperm, tiny tailed cells that meet an egg during conception. Every sperm has three main parts: a head, neck, and tail. Each part also has an average size and shape. You can’t make sperm thicker, but you can make it healthier and “stronger.”

If thicker semen is what you’re after, this is something you probably can’t control as the viscosity (or thickness) of semen is determined during production. While thicker semen might seem like a good thing, semen that’s too thick is actually a problem (more on that later).

When it comes to getting stronger sperm, there are some things you can do. Healthier sperm means stronger swimmers that are more likely to reach an egg to fertilize it. Here are seven ways you can support sperm health and boost semen quality.

1. Stop smoking

Cigarettes and secondhand tobacco smoke exposure are known to affect fertility. Smoking can harm the reproductive system and damage sperm DNA. Quitting cigarettes may improve semen volume and sperm count.

2. Stay physically active

There are many benefits of exercise that can boost your physical, mental, and even sexual health. Keeping active on a regular basis can lead to a higher sperm count and improve their ability to swim forward.

3. Eat a healthy diet

You’ve probably heard that a nutritious, balanced diet is important for overall health. But did you know it’s also linked to semen quality and sperm health?

Fruits, vegetables, lean proteins, and whole grains are packed with nutrients, fiber, and antioxidants that may improve sperm count and help them swim better.

4. Drink less alcohol

Alcohol consumption (especially chronic use) can negatively impact the body in all sorts of ways.

This includes male fertility factors like reduced semen volume, sperm count, and sperm shape. Studies have found that reducing alcohol intake, particularly if you’re a heavy drinker, may improve these parameters.

5. Avoid recreational drugs

Some recreational substances like marijuana, anabolic steroids, and opioids can decrease levels of hormones like testosterone, which are crucial for sperm production and erectile function.

6. Maintain a healthy weight

Maintaining a healthy weight also supports healthy sperm. In one small study, people with obesity who lost weight had better quality semen.

7. Treat underlying health conditions

While there are lots of things you can do on your own to make sperm stronger for pregnancy, sometimes a medical condition is the cause. One example is varicocele, which are enlarged veins in the scrotum that can affect fertility. Sperm quality usually improves with treatment.