How To Increase Sperm Morphology?
Looking to improve sperm morphology? Understand the factors affecting sperm shape and discover lifestyle and dietary changes that may positively influence it for better fertility.
Written by Dr. Rohinipriyanka Pondugula
Reviewed by Dr. D Bhanu Prakash MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Last updated on 21st Jul, 2025
If you and your partner are trying to conceive, you may have come across the term sperm morphology during fertility tests. Sperm morphology refers to the size and shape of sperm, which plays a crucial role in male fertility. Healthy sperm have a welldefined oval head and a long tail, which helps them swim efficiently toward the egg. However, if a high percentage of sperm have abnormal shapes (poor morphology), it may affect fertility.
The good news is that lifestyle changes, diet, and medical treatments can improve sperm morphology. In this article, we’ll explore what sperm morphology means, its causes, and natural ways to enhance it for better reproductive health.
What Is Sperm Morphology?
Sperm morphology is one of the key factors analyzed in a semen analysis (sperm test). It measures the percentage of sperm that have a normal shape. A healthy sperm cell has:
- A smooth, ovalshaped head
- A welldefined midpiece (neck)
- A long, straight tail for movement
- Abnormal sperm may have:
- Misshapen or large/small heads
- Double tails or crooked tails
- Short or absent tails
Doctors use the Kruger strict criteria to evaluate sperm morphology. A normal sperm count typically has 4% or more normally shaped sperm. Lower percentages may indicate fertility challenges.
What Causes Poor Sperm Morphology?
Several factors can contribute to abnormal sperm shape, including:
- Lifestyle Habits: Unhealthy behaviors like smoking, excessive alcohol, drug use, and poor diet can impair sperm shape.
- Heat Exposure: Frequent exposure to high temperatures from hot tubs, tight underwear, or laptops can negatively affect sperm morphology.
- Hormonal Imbalances: Low testosterone or thyroid problems can disrupt normal sperm development and shape.
- Infections & Medical Conditions: Sexually transmitted infections, diabetes, and varicoceles can contribute to abnormal sperm morphology.
- Environmental Toxins: Exposure to pesticides, heavy metals, and pollution can damage sperm structure.
- Genetic Factors: Some men may have inherited predispositions to sperm shape abnormalities.
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How to Improve Sperm Morphology Naturally?
If your sperm morphology is low, certain lifestyle and dietary changes can help improve sperm health. Here are some effective strategies:
- Eat a Nutrient-Rich Diet: Consume zinc, Vitamin C & E, folate, omega-3 fatty acids, and selenium to support healthy sperm production and protect against damage.
- Stay Hydrated: Drink at least 8 glasses of water daily to maintain healthy semen consistency and sperm motility.
- Exercise Regularly: Engage in moderate exercise to improve blood circulation and testosterone levels, while avoiding overheating the testicles.
- Avoid Smoking & Alcohol: Quit smoking and reduce alcohol intake to prevent damage to sperm DNA and lower testosterone.
- Manage Stress: Practice relaxation techniques to lower cortisol levels, which can negatively impact sperm production.
- Maintain a Healthy Weight: Achieve and maintain a healthy weight through diet and exercise to support optimal testosterone levels and sperm quality.
- Avoid Excessive Heat: Limit exposure to prolonged heat to prevent a decrease in sperm count and quality.
- Get Enough Sleep: Aim for 7-8 hours of quality sleep nightly to maintain healthy hormone levels.
- Limit Exposure to Toxins: Reduce contact with environmental toxins that can harm sperm health.
- Consider Supplements (After Doctor’s Advice): Discuss potential benefits of CoQ10, L-Carnitine, and Ashwagandha with your doctor.
When to See a Doctor?
If lifestyle changes don’t improve sperm morphology after 36 months, consult a fertility specialist. They may recommend:
- Hormone Therapy – If low testosterone is the cause.
- Antibiotics – For infections affecting sperm health.
- Varicocele Surgery – If enlarged veins are reducing sperm quality.
- Assisted Reproductive Techniques (ART) – Such as IVF or ICSI if natural conception is difficult.
Conclusion
Improving sperm morphology takes time, but small, consistent changes can make a big difference. A healthy diet, regular exercise, stress management, and avoiding harmful habits can enhance sperm shape and overall fertility. If you’re concerned about sperm health, Apollo 24|7 offers semen analysis tests and fertility consultations with expert doctors. You can book a test or speak to a specialist for personalized advice. Take the first step toward better reproductive health today! Would you like to schedule a consultation or a sperm test? Visit Apollo 24|7 for expert guidance.
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Dr. Jawwad Mohammed Kaleem
General Practitioner
4 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr. Dhankecha Mayank
General Practitioner
6 Years • MBBS
Gujarat
Apollo 24|7 Virtual Clinic - Gujarat, Gujarat
Dr. Anshul Maheshwari
General Practitioner
5 Years • MBBS
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Apollo 24|7 Clinic - Uttar Pradesh, Lucknow
Dr. Lakshmi Sindhura Kakani
General Physician/ Internal Medicine Specialist
10 Years • MBBS, MD (General medicine)
Visakhapatnam
Apollo 24|7 Clinic - Andhra Pradesh, Visakhapatnam
Dr. Md Yusuf Shareef
General Practitioner
8 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
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