Parenthood is a shared journey. It is not dependent on the female partner alone, but the male partner has an equal role. Male factors contribute to nearly half of all infertility cases, and sperm health plays an important role in it. Being aware of sperm health not only supports your chances of conception but also gives insight into your overall reproductive health. In this blog, let’s take a closer look at what healthy sperm looks like, 8 key signs of healthy sperm, why it matters, and simple ways to keep sperm healthy.
What Defines Healthy Sperm?
It is well-established that not every sperm is capable of fertilising an egg. A sperm is considered healthy when it meets the following three criteria, which we also call the “three pillars of sperm health”.
- Quantity/Sperm Count:
At least 15 million sperm per mL are found in a healthy semen sample. The higher the count, the more the chances of one sperm successfully reaching the egg. - Motility/Movement:
Healthy sperm must be able to swim forward effectively. Ideally, at least 40% of sperm in a sample should show good motility. - Morphology/Shape:
The structure of sperm is crucial. Healthy sperm have a smooth oval head, an intact midsection, and a strong tail for swimming. Abnormal shapes reduce the chances of fertilisation.
Other factors that also indicate sperm health are semen quality, including its colour and thickness, as well as volume.
8 Signs of Healthy Sperm
The following are 8 important signs or factors that help us know if the sperm is healthy or not.
| Factor | Why does it matter? |
| Semen Colour |
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| Volume of Semen |
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| Thick but Not Lumpy Texture |
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| Smell of the Semen |
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| Normal Ejaculation Frequency |
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| Healthy Sperm Morphology |
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| Strong Sperm Motility |
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| Overall Energy and Libido |
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Why is Healthy Sperm Important for Conceiving?
There is a misconception that pregnancy depends on female fertility alone. But the fact is that male fertility is also important, and here is why healthy sperm matters.
- Fertilisation: Only a well-formed and motile sperm can penetrate and fertilise the egg.
- Embryo Quality: Healthy sperm contribute to genetic stability, which influences embryo development.
- Reduced Miscarriage Risk: Poor sperm quality increases the chances of chromosomal abnormalities, which can cause pregnancy complications.
- Overall Success in Conception: Couples with healthy sperm parameters are more likely to achieve pregnancy naturally without assisted methods.
Tips for Maintaining Healthy Sperm
Lifestyle plays an important role in sperm quality. Here are some tips for maintaining and improving sperm health.
1. Eat a Balanced Diet
- Including zinc-rich foods like pumpkin seeds, legumes, and meat (for non-vegetarians) can help.
- Add antioxidants like vitamin C, vitamin E, and selenium. You can get these from citrus fruits, nuts, spinach, etc.
- Omega-3 fatty acids also improve sperm motility. Fish, flaxseeds are good sources.
2. Physical Activity is Important
- Regular exercise supports blood circulation and hormone balance.
- Avoid excessive bodybuilding steroids. These can affect sperm production.
3. Healthy Weight is the Key
- Obesity is linked to low testosterone production and poor sperm quality.
- Maintaining a healthy weight can help improve fertility.
4. Avoid Heat Exposure
- Prolonged heat (hot tubs, tight clothing) can affect sperm.
- Testicles naturally need cooler temperatures to produce healthy sperm.
5. Abstain From Harmful Substances
- Smoking reduces sperm motility and morphology.
- Alcohol and recreational drugs lower testosterone levels and sperm count.
6. Manage Stress
- Chronic stress impacts hormone production and reduces libido.
- Relaxation techniques, yoga, and adequate sleep can help.
7. Stay Hydrated
- Dehydration affects semen volume and consistency.
- Drink enough water daily for better semen quality.
8. Monitor Your Reproductive Health
- Conditions like varicocele, infections, or hormonal imbalances affect sperm.
- A semen analysis is the best way to confirm fertility health.
How is Semen Colour Connected with Healthy Sperm?
Semen colour can give you a fair idea about your sperm health. Any major deviation from normal semen colour may indicate an underlying issue.
| Semen Colour | What does it indicate? |
| Yellow or green semen | May indicate infections or the presence of pus cells. |
| Brown or pink semen | May indicate traces of blood, often due to infection, injury, or prostate-related issues. |
| Clear or watery semen | May suggest low sperm concentration. |
Note: While occasional changes can happen due to diet, dehydration, or medications, persistent changes should not be ignored. If you notice unusual semen colour, you should consult a doctor for proper evaluation.
How Often Should Men Get a Semen Analysis?
A semen analysis is the gold standard if you want to assess your semen health. The following men should consider opting for it:
- They have been trying for a pregnancy for 6–12 months without success.
- They notice persistent changes in semen colour, texture, or volume.
- There is a history of medical conditions like varicocele, infections, or hormonal disorders.
Even if a couple is not planning for pregnancy immediately, a semen test can provide valuable insight into the reproductive health of the male partner.
Is Watery Semen a Sign of Infertility?
Watery semen can sometimes indicate a problem, especially if it is happening consistently. Possible reasons for watery semen are:
- Low sperm count: This is also called oligospermia. In this condition, the concentration of sperm is below healthy levels.
- Frequent ejaculation: This temporarily reduces semen thickness.
- Poor diet: An Unhealthy diet, causing nutritional deficiencies and dehydration may also cause watery semen
Note: While watery semen does not always mean infertility, it does raise concerns about sperm quality. A semen analysis is required to confirm fertility status.
Can Stress Reduce Sperm Count?
- Yes. Stress is not only linked with our mental health, but it also significantly impacts our physical health, including fertility.
- Prolonged stress releases the cortisol hormone. This hormone can disrupt the formation of testosterone.
- If the testosterone levels are low, these can result in:
- Reduced sperm production
- Poor sperm motility
- Lower libido and sexual performance
- Additionally, stress often leads to unhealthy habits like smoking, excessive alcohol consumption, or poor sleep. These all further harm sperm health.
- It is recommended to manage stress through exercises, mindfulness, yoga, or counselling to improve your reproductive health.
Closing Note
Self-examination is important for awareness, but a proper medical evaluation is the only way to check sperm health. Also, small and positive lifestyle changes can make a big difference. Eating healthy, staying active, and managing stress are a few steps that can support your reproductive health. If you have any concerns about fertility, feel free to reach out to the leading fertility experts at Birla Fertility & IVF. We are here to guide you with personalised care and support on your journey to parenthood and overall reproductive well-being.
