Sperm motility – how to support it, if you’re worried

When we talk about male fertility, popular focus often lands on sperm count. But motility – how well your sperm swim – is also critical. If your sperm can’t reach the egg, even a healthy count will be seriously impeded. 

If you’ve had a semen analysis and been told that motility is on the lower side – or ‘decreased’ – concern is natural. But the great news is, there are highly targeted ways to support, improve and rebuild motility. And these can start at home, in your kitchen and across your daily routine. 

From key nutrients and supplements to lifestyle shifts, there are specific, highly effective and straightforward ways to tackle decreased sperm motility.

Back when my husband and I were trying for a baby, we were guided by a wonderful nutritionist, and her expert team at Zita West. I still have the weekly nutrition notes I used to text him – selenium-rich brazil nuts, plenty of oily fish, folate from greens and beans – all to support smart choices across the week, from shopping lists to lunch break options. 

It wasn’t just about taking a supplement. It was about supporting his whole system, consistently.

Looking into decreased sperm motility? Or, maybe an indication of immotile sperm has come up – where some or all of your sperm are completely unable to move. Over to the team at Zita West for your full, science-backed guide to improving motility, and where to begin. 

Hint – eating the rainbow and prioritising whole foods is a good place to start. 

Looking for the Zita West discount code? TRB readers get 10% off the entire Zita West supplement range (US and UK), with code TRB10* at checkout.

Decreased sperm motility – let’s unpack it

For sperm to fertilise an egg, it needs to move – and not just any movement will do. When we talk about sperm motility, we’re referring to how well sperm can move, and specifically the speed and quality of that movement. Good motility is essential for conception, whether naturally or through assisted reproductive techniques.

A Basic Semen Analysis (BSA) is one of the most common tests to assess male fertility. It measures key factors such as sperm count, concentration, and motility. From the results, you’ll see not only how many sperm are moving, but how they’re moving – and this factor makes a significant difference. Here are the main types of sperm motility assessed in a semen analysis:

• Progressive motility: This describes sperm that swim in a purposeful, forward motion, either in a straight line or wide arcs. This is the type of movement needed to reach and fertilise an egg, and your results should read 32% or above.
• Non-progressive motility: Sperm in this category are moving, but not effectively. They may twitch in place or swim in close circles, without making forward progress.
• Total motility: The overall percentage of moving sperm, including both progressive and non-progressive types. We’re looking for a reading of 40% or above here.
• Immotile sperm: These sperm show no movement at all. It’s normal to see a small percentage of immotile sperm in a sample.

So, what are we looking for? For fertility, total motility should be at least 40%, and progressive motility should be 32% or higher. Lower levels may indicate a reduced likelihood of natural conception and could be a sign that further support or testing is needed – for example, varicocele and antisperm antibodies assessment.

Can you increase sperm motility?

Yes! In many cases – and with underlying causes like varicocele and antisperm antibodies ruled out – decreased sperm motility can be supported through diet, supplementation and lifestyle changes. 

Sperm regenerate roughly every 64 days, so positive changes can begin to show results within just a few months.

Nutritional support for motility: where to start

A nutrient-rich diet is foundational. According to expert fertility nutritionist Isabelle Obert, who works closely with the Zita West team – replay her brilliant Setting Yourself Up for IVF Success 101 for a holistic grounding – a Mediterranean-style diet rich in antioxidants, healthy fats and high-quality protein is ideal. Here’s where to focus:

1. Selenium and vitamin E

Selenium helps support sperm motility and is best paired with vitamin E for antioxidant protection. Brazil nuts for selenium and vitamin E from eggs and sunflower seeds are excellent sources. Look for both in your preconception multivitamin too – Vitamen is a great baseline choice.

2. Omega-3 fatty acids

Particularly DHA and EPA, omega-3s improve mitochondrial energy production, fuelling sperm movement. Oily fish (think salmon, sardines and mackerel) or a high-quality fish oil supplement are excellent choices.

3. CoQ10 (Ubiquinol)

Coenzyme Q10 supports mitochondrial function and energy in sperm cells. Studies link CoQ10 supplementation with improved sperm motility and morphology. 

4. Zinc

Zinc plays a crucial role in sperm production and quality. Found in pumpkin seeds, oysters and legumes, it’s also available in Zita West’s foundational male fertility multivitamin, Vitamen.

5. Alpha lipoic acid (ALA)

This antioxidant supports healthy sperm development and motility. Read more on its benefits here – I’m actually taking ALA right now too, for egg health support as I approach age 40. Double up with a formula designed for male and female fertility support, if you’re both looking to boost.

6. Friendly bacteria (probiotics)

Gut health influences nutrient absorption and inflammation levels. Menceive, Zita West’s targeted probiotic, is specifically formulated to support healthy sperm motility. 

7. Collagen

Beyond muscle support, did you know that collagen is also super-helpful for sperm motility and hormone management? Read up in Zita West’s brilliant library, and stock up with this new and super-bioavailable Fertility Collagen Pro – specifically formulated for when you’re trying for a baby. 

On your shopping list

If targeted supplementation provides that motility boost, see whole food sources as your nutritional baseline. Pin these on your shopping list, and rotate the different options for incorporating them into your preconception diet.  

• Brazil nuts (munch on a couple throughout the day, or I love them blended into a smoothie – they give a mellow, creamy taste)
  
• Pumpkin seeds (packed with zinc, scatter these across salads and soups)
  
• Leafy greens (from romaine lettuce to kale and spinach – massage in extra virgin olive oil, lemon juice and a little salt and pepper, and serve under roast chicken)
  
• Citrus fruits and berries (for your vitamin C needs, try out this Asparagus and Salmon with Garlic Lemon & Butter Sauce as a delicious dinner option – it also ticks your greens and salmon boxes, for a triple-punch)
  
• Salmon and sardines (try the dish above, or this umami-rich Baked Teriyaki Salmon with Roasted Broccoli is on tonight’s menu in my house – recommend! I like to throw in lots of coriander and Thai basil too, for extra flavour
  
• Eggs and lean meats (protein is crucial – go for a breakfast scramble with chopped turkey, fresh herbs and tomatoes)
  
• Tomatoes (speaking of which! Boost your lycopene intake with a good handful in your salads, cooked breakfast or pasta sauce – or just pop them like you would grapes for a sperm-smart snack)

Focus on whole, unprocessed foods, and minimise ultra-processed options, sugar, and trans fats.

Lifestyle changes to support sperm motility

Fertility doesn’t exist in a nutritional vacuum, and sperm motility can be strongly influenced by lifestyle. Here are a few starting points to help shift those numbers:

1. Reduce alcohol and quit smoking

Both can impair sperm production and movement. Cutting down on booze and eliminating smoking altogether can make a significant difference.

2. Manage stress

Chronic stress impacts hormone levels and increases oxidative stress. Whether it’s meditation, exercise, or specific therapy – listen to your body and preferences and prioritise an outlet that provides support. For my husband, it was a combination of all three. 

3. Look at your sleep

Sleep deprivation disrupts testosterone and hormone balance. Aim for 7-9 hours of quality sleep each night.

4. Ditch the heat

Avoid hot baths, saunas, or anything that raises testicular temperature. Wear loose-fitting cotton underwear.

5. Get moving

Regular, moderate-intensity exercise supports hormone health and blood flow. Avoid overtraining, however, as it can have the opposite effect.

When to seek further support

If you’ve been trying to conceive for over 12 months (or six months if over age 35), it’s worth booking in with a fertility specialist. Ask about:

• Hormonal bloodwork
  
• DNA fragmentation testing
  
• Repeat semen analysis
  
• Referral to a fertility nutritionist or andrologist

We’ve also covered a broad range of male fertility topics in collaboration with Zita West. Start with their fantastic library, or check out any of these for a starting point: 

• Male fertility & its importance – what should men be taking?
• Let’s cut to it – how important is sperm quality, really?
• Male infertility – the chemicals you really need to avoid (& the everyday fixes that work)

Motility – wrapping it up

Sperm motility is a crucial piece of the fertility puzzle, and the good news is that it can often be improved. Whether you’re making changes now or preparing for treatment ahead – again, catch Isabelle Obert’s fantastic webinar if this is you – the key is consistency, commitment, and focusing on what you can do.

My recommendation? Start with Zita West Products male fertility supplements, lean into food and movement shifts, and get curious. Track changes, repeat tests where appropriate, and build a lifestyle that supports you both.

*TRB10 is valid once per customer only. Excludes subscription purchase. This offer cannot be used in conjunction with any other offer. Zita West terms of the site apply.