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23-09-2026
When a man has a semen analysis, the result is always an exciting moment. What will it show? Have lifestyle changes had an effect? Or do they need to be even stricter? How can you further improve sperm quality?
The testicles contain a kind of stem cell. These stem cells continuously release immature sperm cells, day and night. These sperm cells mature as they travel through a long duct. After a journey of 6 to 7 weeks, they finally end up in the seminal vesicle, the last stop just before ejaculation. During ejaculation, some of the sperm cells are released. The supply is often replenished within 1 to 2 days.
Without ejaculation, the sperm cells in the seminal vesicles stay alive for about 5 to 7 days, after which they die. The dead sperm cells release substances that are harmful to the new arrivals. There needs to be a good balance between refreshing and saving sperm; ejaculating every 2 to 5 days is the optimal rhythm.
Sperm cells are vulnerable and sensitive to outside influences. A man's general health affects sperm quality. The factors with the greatest influence are listed below, together with some tips for improving sperm quality.
The testicles hang, as it were, outside the body. Body temperature (37°C) is too high for the stem cells. If the testicles are constantly pressed against the body, for example by tight underwear, sperm production can be damaged. The same applies to keeping a warm laptop on your lap for long periods, long car journeys with seat heating or even an office job where you have to sit for hours on end.
The long sperm duct does lie inside the body. During maturation, body temperature is perfectly fine for the sperm cells. However, when body temperature rises – for example due to fever – this can have a negative effect on quality. Sperm cells are most sensitive to this around 2–3 weeks before they reach the seminal vesicle. The result of a semen analysis 2 to 3 weeks after a fever can therefore be very low. If you are actively trying to have a child and you develop a fever, use fever-reducing medication such as paracetamol.
When you are actively trying for a baby, the time around ovulation is always tense. Of course, you do not want to miss that important moment. The more often you try, the better? As you have read above, it is better to alternate between saving and refreshing sperm. What's more, nature lends a hand. Around ovulation, sperm cells stay alive in the uterus for 2 to 3 days. It is enough to have sex with ejaculation every other day around the woman's ovulation. Having sex more often does not increase the chance of pregnancy.
Conversely, saving up sperm for a very long time is also pointless, because sperm cells only remain active in the seminal vesicle for 5 to 7 days. Ejaculating only once a month – around ovulation – can have a negative effect on sperm quality. This may actually reduce your chance of pregnancy.
Everyone knows that smoking is bad for your health and therefore also for your sperm cells. There is a great deal of information and research available on the reduced chances of pregnancy and the higher risk of miscarriage or ectopic pregnancy caused by smoking. Would you like to get pregnant? Then you will have to stop smoking. Do you want your child to grow up healthy? Then, too, the only answer is: stop smoking!
Would you like help to stop smoking? Then you are already on the right track! You can get help from your GP or from (online) coaches. Health insurers often reimburse stop-smoking programmes.
As medical professionals, we know that alcohol is not good for you. But as people, we also know that everyone has a drink now and then, especially on social occasions. As a guideline, you can keep to a maximum of 7 units per week. But certainly not all on one day, because binge drinking after the match is not good for anyone.
As mentioned earlier, a man's general health affects sperm quality. A healthy diet is therefore important. This applies at all times, to everyone.
You could debate at length about what is ‘healthy’, but ‘varied’ is the most important thing. With good variety, you get all the vitamins and minerals you need in the right amounts. Then you do not need any extra supplements. If you are unsure whether your diet is varied enough, for example if you follow a vegetarian diet, you could consider talking to a dietitian.
There is a great deal of advice on the internet about extra supplements. However, it is difficult to establish a link between taking extra supplements and the chance of pregnancy, because pregnancy depends on a great many factors. There is (as yet) no sound, reliable scientific research. There are, however, indications that antioxidants may have a positive effect. Extra folic acid is also thought to be good for sperm cells. The beneficial effect of folic acid applies to both men and women. Finally, almost everyone has a vitamin D deficiency, so this can also be added to your daily routine.
Another very important pillar of a healthy life is exercise. This can be sport, but also other intensive activities. The general advice is to do 30 minutes of activity that raises your heart rate every day. That can, of course, also be of a sexual nature.
A little adrenaline through your body now and then is good, as it keeps you alert. But continuous negative stress can damage your health. And when your general health declines, this affects sperm quality.
Unfortunately, there is no medication that improves general sperm quality. Hormones can sometimes help if you are known to have a hormonal disorder. Your doctor can tell you more about this. If you already take medication, it is best to discuss with your doctor whether it could harm your chances of pregnancy or the pregnancy itself.
The advice above applies to men with normal or slightly reduced sperm quality. You may know that you have very few sperm cells, for example because the stem cells are not functioning as well. In that case, the advice above still applies, but the underlying cause remains.
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