If you’re trying for a baby, understanding male fertility is very important. Research shows that around one in six couples face fertility challenges, with male factors playing a role in nearly half of all cases. The good news? Most men can produce sperm, but its quality – including count, movement and shape – determines successful conception.
While producing sperm doesn’t guarantee fertility, understanding and improving sperm health can significantly boost your chances of conception. Let’s explore the key signs of healthy sperm and what they mean for your fertility journey.
Why is healthy sperm so important when trying to conceive?
Sperm health is at the heart of conception. Strong, motile, and properly shaped sperm are critical for reaching and fertilising the egg, leading to a healthy pregnancy. But did you know that issues like low sperm count or poor DNA quality are leading causes of male infertility? Taking steps to ensure optimal sperm health can make all the difference in your fertility journey.
What are the signs of healthy sperm?
Healthy sperm doesn’t just mean a high count—it’s about quality, too. While you can check certain aspects, like colour and smell, at home, others, such as motility and DNA integrity, require testing. Let’s break it down:
Semen volume
According to the World Health Organisation (WHO), you should expect between 1.5-5.0 millilitres of semen per ejaculation. This volume isn’t just about quantity – it contains essential proteins and nutrients that protect and nourish your sperm cells. However, studies show that lower volumes of 1.5 ml, might suggest blockages or hormonal issues, while too much (4.5 ml) can dilute your sperm concentration.
Sperm count
A healthy sperm count ranges from 15-250 million sperm per millilitre of semen. Anything below 15 million/ml is considered low (oligospermia), while your total count per ejaculate should exceed 39 million for the best chance of conception. Research has shown that your lifestyle significantly influences sperm production – everything from what you eat to how you exercise plays a part.
Sperm motility
The WHO guidelines state that at least 40% of sperm should be moving, with a minimum of 32% swimming progressively (in straight lines or large circles). Your total motile sperm count (TMSC) should exceed 20 million per ejaculate. Good motility is crucial as the sperm needs to navigate through cervical mucus and the female reproductive tract.
Sperm morphology
When it comes to sperm shape and size, precision matters as this is what determines whether the sperm can penetrate and fertilise the egg. Using strict Kruger criteria, at least 4% should have perfect form – that means a specific head size (4.0-5.0μm long, 2.5-3.5μm wide), mid-piece (7-8μm long), and tail (45μm long, uniform and uncoiled).
Fructose concentration in semen
Just as you need energy to move, research has shown that your sperm needs fructose for fuel. Normal concentrations should exceed 13 μmol per ejaculate. Your seminal vesicles produce this essential sugar, and low levels might indicate blocked vesicles, hormonal imbalances, or duct obstruction. Regular testing can, however, catch these issues early.
Sperm DNA integrity
Think of DNA integrity as your sperm’s genetic toolkit. A DNA fragmentation index (DFI) below 15% is ideal, while anything above 25% is concerning. High fragmentation can lead to fertilisation problems, poor embryo development, increased miscarriage risk, and reduced IVF success rates.
Semen pH levels
Your semen’s pH should sit between 7.2-8.0, creating the perfect alkaline environment for your sperm. This balance protects sperm from acidic vaginal conditions, supports their movement, and keeps them viable. If pH levels fall outside this range, it could signal an infection or reproductive tract issue.
Sperm vitality
Studies have shown that at least 58% of sperm should be alive and kicking. Specialists use specific staining techniques to measure this, and poor vitality often goes hand-in-hand with reduced motility. Various factors can, however, impact your sperm’s vitality, from environmental conditions to varicocele (an enlarged vein in the scrotum) and certain medications.
White blood cell levels in semen
Your semen should contain fewer than 1 million white blood cells per millilitre. Higher levels (leukocytospermia) might indicate infection, inflammation, or immune system issues. It is strongly advised that you get tested regularly to help catch these problems before they affect your fertility.
Semen colour and smell
Healthy semen should be whitish, off-white or grey-opal in colour. When fresh, it has a thick, gel-like consistency that naturally becomes more liquid within 15-30 minutes. You might notice a mild, alkaline odour similar to bleach – this is completely normal. However, if you spot yellow, green, red, or brown colouring, or notice pink tints that could indicate blood, it’s worth getting checked by a healthcare professional.
What should you do if you’re concerned about your sperm quality?
If you’re worried about your fertility, start with your GP. They can assess your situation and refer you to a fertility specialist if needed. Many clinics now offer at-home testing kits for initial screening, making it easier to take that first step.
How to improve your sperm quality
There are many ways you can improve the quality of your sperm. These include:
- Support sperm health with daily Impryl fertility supplements
- Eat plenty of antioxidant-rich foods like berries, leafy greens and nuts
- Get moving with moderate exercise 3-4 times weekly
- Quit smoking and avoid second-hand smoke exposure
- Keep alcohol within 14 units weekly
- Find effective ways to manage stress
- Choose loose-fitting cotton underwear
- Drink 2-3 litres of water daily
- Avoid overheating your testicles (skip hot baths and saunas)
- Maintain a healthy weight (BMI 18.5-24.9)
Improve your sperm quality with Impryl
The fertility supplement for both men and women.
While comprehensive sperm testing requires medical expertise, you can take positive steps today to improve your fertility. From lifestyle changes to targeted supplementation with Impryl, small improvements add up to significant benefits for your sperm health. Take a look at our male fertility supplements to discover how Impryl’s scientifically proven formula can support your journey to parenthood.
References:
Mason MM, Schuppe K, Weber A, Gurayah A, Muthigi A, Ramasamy R. Ejaculation: the Process and Characteristics From Start to Finish. Curr Sex Health Rep. 2023 Mar;15(1):1-9. doi: 10.1007/s11930-022-00340-z. Epub 2022 Sep 14. PMID: 36908762; PMCID: PMC9997041.
Gopalkrishnan K, Hinduja IN, Kumar TC. Volume of semen as a parameter of its quality. Indian J Med Res. 1992 Dec;96:361-5. PMID: 1289248.
Hagai Levine, Niels Jørgensen, Anderson Martino-Andrade, Jaime Mendiola, Dan Weksler-Derri, Maya Jolles, Rachel Pinotti, Shanna H Swan, Temporal trends in sperm count: a systematic review and meta-regression analysis of samples collected globally in the 20th and 21st centuries, Human Reproduction Update, Volume 29, Issue 2, March-April 2023, Pages 157–176, https://doi.org/10.1093/humupd/dmac035
Dcunha R, Hussein RS, Ananda H, Kumari S, Adiga SK, Kannan N, Zhao Y, Kalthur G. Current Insights and Latest Updates in Sperm Motility and Associated Applications in Assisted Reproduction. Reprod Sci. 2022 Jan;29(1):7-25. doi: 10.1007/s43032-020-00408-y. Epub 2020 Dec 7. PMID: 33289064; PMCID: PMC7721202.
Agarwal A et l. Sperm Vitality and Necrozoospermia: Diagnosis, Management, and Results of a Global Survey of Clinical Practice. World J Mens Health. 2022 Apr;40(2):228-242. doi: 10.5534/wjmh.210149. Epub 2021 Oct 13. PMID: 34666422; PMCID: PMC8987132.
Moretti, E., Signorini, C., Noto, D., Corsaro, R., & Collodel, G. (2022). The relevance of sperm morphology in male infertility. Frontiers in Reproductive Health, 4, 945351. https://doi.org/10.3389/frph.2022.945351
Pelzman DL, Sandlow JI. Sperm morphology: Evaluating its clinical relevance in contemporary fertility practice. Reprod Med Biol. 2024 Jun 24;23(1):e12594. doi: 10.1002/rmb2.12594. PMID: 38915912; PMCID: PMC11194684.
Dhumal SS, Naik P, Dakshinamurthy S, Sullia K. Semen pH and its correlation with motility and count – A study in subfertile men. JBRA Assist Reprod. 2021 Apr 27;25(2):172-175. doi: 10.5935/1518-0557.20200080. PMID: 33507718; PMCID: PMC8083857.
Samplaski, M.K., Dimitromanolakis, A., Lo, K.C. et al. The relationship between sperm viability and DNA fragmentation rates. Reprod Biol Endocrinol 13, 42 (2015). https://doi.org/10.1186/s12958-015-0035-y
Alahmar AT, Singh R, Palani A. Sperm DNA Fragmentation in Reproductive Medicine: A Review. J Hum Reprod Sci. 2022 Jul-Sep;15(3):206-218. doi: 10.4103/jhrs.jhrs_82_22. Epub 2022 Sep 30. PMID: 36341018; PMCID: PMC9635374.