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:Â 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)
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