Fertility
How to increase sperm motility naturally: 10 evidence-based steps
Sperm motility, how well sperm swim, is one of the most important factors in male fertility. Here is how to increase sperm motility naturally, based on research.
In short: Low sperm motility is linked with smoking, heavy alcohol, excess weight, heat, oxidative stress, varicocele, infections and some medicines. Steps that can help include quitting smoking, losing excess weight, keeping the testicles cool, eating an antioxidant-rich diet with nuts and oily fish, and correcting zinc and other deficiencies. Sperm take about three months to develop.
What is sperm motility?
Motility is the percentage of sperm that move, and how well they move forward. Progressive motility, swimming in a straight line, matters most for reaching the egg. A semen analysis measures it.
10 natural steps to improve motility
1. Stop smoking
Smoking is strongly linked with poorer sperm motility and DNA damage.
2. Limit alcohol
Heavy drinking harms sperm production and quality.
3. Lose excess weight
Obesity is linked with lower motility and testosterone. See weight loss and erectile dysfunction.
4. Keep the testicles cool
Avoid hot baths, saunas, tight underwear, heated seats and laptops on your lap.
5. Eat walnuts and other nuts
A trial found 75 g of walnuts a day improved sperm motility. See walnuts benefits for men.
6. Include omega-3s
Oily fish and omega-3s are linked with better motility. See omega-3 benefits for men.
7. Get enough zinc and selenium
See zinc benefits for men sexually.
8. Load up on antioxidants
Fruit, vegetables, legumes and whole grains. Supplements such as CoQ10 and vitamin E have shown benefits in some studies of infertile men.
9. Exercise moderately
Moderate exercise supports hormones and sperm, while extreme endurance training can have the opposite effect.
10. Manage stress and sleep
See lack of sleep and erectile dysfunction.
Herbs with some evidence
Ashwagandha, black seed oil and maca have small studies suggesting benefits for sperm. See ashwagandha benefits for men and black seed oil benefits for men.
Medical causes to rule out
Varicocele, infections, hormone problems and steroid use can all affect motility. See varicocele and signs of male infertility.
How long does it take?
Sperm take about 70 to 90 days to develop, so allow at least three months before repeating a semen analysis.
How we can help
Our naturopaths can build a personalised natural plan for sperm health and refer you for testing and medical assessment where needed.
Why men choose our natural approach
Walk in or consult remotely
Walk in at Buccleuch, Sandton, with parking available, or consult by phone or video from anywhere in South Africa.
Natural and non-surgical
Herbal remedies and practical guidance, with no injections or surgery.
Faster appointments
Enquiries answered 24/7, with same-day appointments often available.
Transparent pricing
Consultations are R2,500, with any remedy costs confirmed before you commit.
Private self-check: 5 quick questions
Answer these honestly before you try anything new or book. They help you describe what is happening and get more from your first consultation.
- Have you noticed a change in the amount, colour or consistency of your semen?
- Do you feel pain or burning during or after ejaculation?
- Have you had trouble ejaculating, or does it take much longer than before?
- Do you smoke, drink most days, or sit for long hours?
- Are you and your partner trying for a baby?
Pain, burning, blood in the semen or a sudden change should be checked by an appropriately registered medical professional first. For lifestyle-related changes, a naturopath can help you build a natural plan to support healthy function.
What happens at your first consultation
- Walk in or book online, call +27 10 205 9855 or WhatsApp +27 81 823 1313. In Gauteng, walk in at 199 Vanessa Street, Buccleuch, Sandton, where parking is available. Outside Gauteng, choose a confidential phone or video consultation. Enquiries are answered 24/7.
- Talk privately with a naturopath about your symptoms, health history, lifestyle and goals.
- Receive a personalised natural plan, with any remedy costs confirmed upfront.
- Follow up in person or remotely so your progress is reviewed and your plan adjusted.
Your health and safety
Our naturopaths use natural remedies and lifestyle support, and always check your health history and current medicines first. If anything needs medical attention we tell you honestly and refer you to an appropriately registered medical professional. Avoid unregistered “enhancement” products sold online or at markets, as SAHPRA has warned that some contain hidden ingredients.
Seek urgent medical care for chest pain, an erection lasting more than four hours, sudden weakness or other sudden symptoms.
Consultation price
A consultation is R2,500, in person or remote, and your naturopath confirms any further costs before you go ahead. See our men’s clinic prices for details.
Frequently asked questions
How can I improve my sperm motility fast?
Sperm take about three months to develop, so changes take time. Stop smoking, limit alcohol, keep cool and eat an antioxidant-rich diet.
What foods increase sperm motility?
Walnuts, oily fish, fruit, vegetables, legumes and zinc-rich foods support motility.
What causes low sperm motility?
Smoking, alcohol, excess weight, heat, varicocele, infections, oxidative stress and some medicines.
Can supplements improve sperm motility?
Some studies suggest CoQ10, vitamin E and certain herbs may help, but get advice first.
How much does a consultation cost?
A consultation is R2,500, and any remedy costs are confirmed with you before you go ahead.
Book your consultation today
Get personalised, natural support from a naturopath. Walk in at our Sandton practice, or book a remote consultation if you live outside Gauteng.
References and further reading
Reviewed by George Mulaudzi, Naturopath. This page is general information and does not replace a personal consultation. If you have chest pain, sudden symptoms or a medical emergency, seek urgent medical care.
