To increase sperm motility, several lifestyle changes, dietary adjustments, and supplements can be effective:
Lifestyle Changes
- Keep testicles cool: Avoid tight underwear, prolonged sitting, hot tubs, saunas, and carrying mobile phones in pockets, as heat reduces sperm motility.
- Quit smoking: Smoking damages sperm DNA and lowers sperm quality; quitting improves sperm quality after about three months.
- Limit alcohol intake: Excess alcohol is linked to poor sperm morphology and low testosterone.
- Manage stress and maintain a healthy weight: Exercise regularly but avoid excessive intense workouts.
Diet and Foods
- Eat antioxidants: Include a variety of fruits and vegetables rich in antioxidants to protect sperm from oxidative damage.
- Consume omega-3 fatty acids: Found in oily fish like salmon, mackerel, and sardines, omega-3s improve motility.
- Include zinc-rich foods: Eggs, meat, fish, and legumes support sperm production.
- Add foods like walnuts, garlic, tomatoes, oysters, and Indian gooseberry: These have nutrients linked to improved sperm count and motility.
Supplements
- Vitamin C and Vitamin D: Both linked to increased sperm motility and count.
- D-Aspartic acid and Coenzyme Q10: May boost testosterone and sperm quality.
- Ashwagandha and Fenugreek: Can raise testosterone levels and improve motility.
- Zinc supplementation: Helpful if deficient.
Making these adjustments consistently can significantly improve sperm motility over time, generally requiring a period of at least 3 months to see effects due to the sperm maturation cycle.
