From the Guidelines
To increase sperm motility, focus on lifestyle modifications and specific interventions, as evidenced by the most recent guidelines from the American Urological Association and the American Society for Reproductive Medicine 1.
Lifestyle Modifications
- Maintain a healthy weight, exercise regularly, and adopt a balanced diet rich in antioxidants (fruits, vegetables, nuts, and whole grains) to reduce oxidative stress and improve sperm function.
- Stay well-hydrated and limit alcohol to no more than two drinks per day to minimize negative impacts on sperm production.
- Avoid smoking and recreational drugs, which significantly impair sperm function, as highlighted in studies on male infertility 1.
- Manage stress through relaxation techniques and ensure adequate sleep of 7-8 hours nightly to support hormonal balance and sperm development.
- Keep testicles cool by avoiding hot tubs, saunas, tight underwear, and prolonged laptop use on the lap to prevent overheating, which can damage sperm.
Specific Interventions
- Certain supplements may help, including CoQ10 (200-300mg daily), zinc (15-30mg daily), vitamin C (250-1000mg daily), vitamin E (400 IU daily), and L-carnitine (1-3g daily), although the evidence for their effectiveness is not strong 1.
- Folic acid (400mcg daily) and vitamin D (1000-2000 IU daily) might also be beneficial, but their impact on sperm motility is not well-established.
- For medical interventions, consult a healthcare provider about medications like clomiphene citrate or pentoxifylline, which may improve sperm parameters in certain cases, as suggested by guidelines 1.
- These approaches work by reducing oxidative stress, providing essential nutrients for sperm production, improving hormonal balance, and enhancing cellular energy production in sperm cells.
- Allow 2-3 months for these changes to show results, as this is the time needed for new sperm development, and be aware that individual responses may vary.
Medical Considerations
- Men with abnormal semen parameters, including low sperm motility, should be evaluated for underlying conditions that may have broader health implications, such as testicular cancer or genetic disorders, as emphasized in recent guidelines 1.
- Advanced paternal age is associated with increased risks of genetic mutations and health issues in offspring, making genetic counseling an important consideration for older fathers 1.
- The use of anabolic steroids and certain medications can negatively impact sperm production and fertility, and alternatives or cessation should be considered when possible, as advised by clinical principles 1.
From the Research
Increasing Sperm Motility
To increase sperm motility, several factors and nutrients have been identified as beneficial:
- L-Carnitine and acetyl-L-carnitine: These have been shown to improve sperm motility and have antioxidant properties 2, 3, 4, 5
- Antioxidants: Oral antioxidant treatment has been found to improve sperm DNA integrity and motility in infertile men, particularly those with varicocele 3, 4, 5
- Selenium and zinc: Increased intake of these minerals has been positively related to sperm quality 6
- Omega-3 fatty acids and CoenzymeQ10: These supplements have also been found to have a positive effect on sperm quality 6
- Diet: Adherence to healthy dietary patterns, including consumption of vegetables, fruits, nuts, whole cereals, fish, seafood, and low-fat dairy products, is positively associated with sperm concentration and motility 6
Recommended Supplements and Dosages
Some studies have investigated the effects of specific supplement combinations on sperm parameters:
- A combination of L-carnitine, acetyl-L-carnitine, vitamin C, coenzyme Q10, zinc, folic acid, and vitamin B12 has been found to improve sperm motility and other parameters 4, 5
- Another combination of L-carnitine, selenium, coenzyme Q10, vitamin C, zinc, folic acid, vitamin E, and ginseng has also been shown to have a positive effect on sperm parameters 5
- The optimal dosages and combinations of these supplements are still being researched, but daily intakes of at least 3 g of L-carnitine and/or acetyl-L-carnitine have been suggested to improve sperm concentration and motility 2