How to optimize sperm quality?


To optimize sperm quality, and guest discuss several non-prescription methods:

  1. Avoid Heat: Excessive heat exposure, such as from saunas, hot tubs, or heated car seats, can negatively impact sperm quality. The testicles are external because they require a cooler temperature to function optimally. Using cooling packs in situations where heat is unavoidable (e.g., in saunas) might mitigate some negative effects on sperm production 1.

  2. Wear Appropriate Clothing: The choice between boxers and briefs may not significantly affect sperm quality. However, keeping the testicles cool remains crucial, and avoiding tight clothing can help 2.

  3. Limit Laptop Usage: Placing laptops directly on the lap can increase scrotal temperature. Using alternative setups where the laptop does not directly contact the lap is recommended 2.

  4. Reduce Sitting Time: Prolonged sitting increases scrotum temperature, potentially affecting sperm quality. Reducing overall sitting time can be beneficial 2.

  5. Supplements:

    • L-carnitine: Taking 1-3 grams per day can significantly improve sperm motility and morphology 3.

      Optimizing Sperm Quality

      Andrew and Michael discuss the do's and don'ts of optimizing sperm quality and testosterone levels. They explore the impact of heat on semen quality and the potential benefits of using cooling packs in saunas.

      Huberman Lab

      Dr. Michael Eisenberg: Improving Male Sexual Health, Function & Fertility
    • Coenzyme Q10 (CoQ10): 100-400 mg per day can enhance the health of mitochondria, important for sperm quality 4.
    • Myo-Inositol: 1-5 grams per day can improve insulin sensitivity, beneficial for sperm health. Start with a lower dosage to assess tolerance 5.

Implementing these strategies can help enhance sperm quality effectively. Remember, any changes, especially involving supplements, should ideally be discussed with a healthcare provider.