How To Make Sperm Thicker And Stronger?

About 1 in 7 couples have fertility issues. That’s why many want to know how to make sperm thicker and stronger. 

But, infertility is much more complex than that. 

Abnormal sperm function, low sperm count, production, and blockages of the delivery of sperm can all affect fertility rates in men.

So, if you want to boost the odds of conception, you should work on the quality of sperm. 

Studies support using dietary adjustments, lifestyle changes, and natural remedies to manage and boost sperm count.

What does healthy sperm look like?

According to the World Health Organization, a normal sperm count has a concentration of 15 million spermatozoa or over for every milliliter of semen. Ideally, the total number of spermatozoa in the ejaculate should be a minimum of 40 million.

The sperm should have a normal form and shape, which includes an elongated tail and an oval head. But, if there are any defects, such as a stump tail, coiled tail, bent tail, or an extra head, then this can affect the sperm’s ability to penetrate the egg. 

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You should also be able to spot the difference between a healthy sperm vs unhealthy sperm color. 

Healthy semen is often white or whitish-gray. Yellow semen can also happen. It might be nothing to worry about or could be a sign of health conditions. See a specialist if your sperm changes color.

What does thick sperm mean?

Sperm thickness often refers to the texture of the sperm. Some factors of healthy sperm can be indicated by its thickness. 

If the sperm is sticky and thick, it can mean that your sperm is healthy. Normal semen is supposed to be a whitish and thick fluid.

The sperm concentration can make the semen appear thick and cloudy. But, some conditions can change the consistency and color of the semen. So, if the semen is watery, it could mean that you have a low sperm count. 

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What causes watery sperm?

The major difference between thick sperm vs watery sperm is that watery semen can indicate a possible problem with conception. 

Ejaculating clear, watery, or thin semen might be a temporary problem or a notable health concern.

Several factors can lead to watery sperm. Some of them include:

  • Masturbating plenty of times a day
  • Zinc deficiency
  • Low semen count (e.g., from sexually transmitted infections, varicocele, tumors, change in hormone levels)

Want to know how to treat watery sperm naturally? You can try eating foods rich in fructose, selenium, vitamin C, and vitamin E. Other remedies include eating dried dates soaked in milk for better carbohydrate and dietary fiber intake.

How to make sperm thicker and stronger

The consistency and thickness of sperm vary from person to person. It can change over time, even after you ejaculate. 

If you masturbate too often, you might want to avoid ejaculating for a while. This can help increase the thickness of the sperm. 

There are also other options you can try. Here, we compiled a practical guideline on how to make your sperm strong and try to increase sperm volume.

Weight management

To have healthy and thick sperm, you should focus on building the quality of the sperm. The first step is to increase sperm count.

To find the best natural way of increasing sperm count, try to maintain a healthy weight. According to a study, overweight men were 11% more likely to experience low sperm count. They were also 39% more likely to release no sperm in their ejaculate.

Based on the results, obese individuals were 42% more prone to struggling with low sperm count compared to their peers who had normal weight. 

So, if you want to learn how to make your sperm thicker through weight loss, try adding some lifestyle changes. 

For example, trim the portions and incorporate physical activity as part of your daily routine. 

If you want to know how to produce more sperm naturally, you should also make some noteworthy dietary changes. Opt for high-volume fruits and veggies and low-calorie meals. 

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Diet plays a prominent role in the male reproductive system. A diet high in saturated fats can negatively affect total sperm concentration and count. 

Consuming omega-3 fatty acids can be beneficial for sperm quality. It’s important that you have a well-balanced diet with veggies and fruits. 

Foods that contain zinc, vitamin D, and D-aspartic acid can aid in boosting the quality of sperm. They might also give the sperm a stronger consistency and thicker texture. 

Studies show that zinc supplementation might drastically amplify sperm volume, sperm morphology, and sperm motility in infertile men. 

After zinc supplementation, the quality of sperm in infertile men notably increased.

So, if you have zinc deficiency or lack zinc in your system, you might want to consider using zinc supplements. 

If you want a good diet for healthy sperm, then vitamin D supplementation can play a pivotal role. The Mediterranean diet is packed with vitamin D, zinc, and fatty acids.

Research indicates that after 6 months of vitamin D supplementation, men with oligoasthenozoospermia noticed a significant improvement in progressive sperm motility and sperm concentration.

Even though testosterone levels don’t seem to affect the quality of semen, they can hinder sperm production. D-aspartic acid can aid in testosterone production, which might help raise the quantity of sperm.

Foods high in zinc include:

  • Oysters
  • Poultry
  • Whole grains
  • Lobster
  • Nuts
  • Beans

Foods high in vitamin D include:

  • Salmon
  • Tuna fish
  • Beef liver
  • Cod liver oil

Foods high in D-aspartic acid include:

  • Poultry
  • Red meat
  • Dairy products
  • Legumes
  • Cereals

Other foods and drinks to boost libido:

  • Strawberries
  • Citrus fruits
  • Pineapple juice
  • Dark chocolate
  • Sweet potatoes

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Can I use supplements?

Supplements might help improve fertility in men. But, there is not enough research if they can assist in making the sperm thicker and stronger. 

Want to know how to increase sperm volume naturally? Ashwagandha can be an effective herbal remedy for enhancing blood flow and sperm quality naturally. It can be a good remedy for people looking to conceive.

Maca roots are other popular sperm boosters. Maca can help restore hormonal balance and improve fertility. A fenugreek supplement might also help improve sperm profile and testosterone levels.


Many men want to know how you can produce more sperm. You should maintain a healthy weight, eat well, and be physically active. Making healthier food choices can set you on the right track.

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  2. Sermondade N, Faure C, Fezeu L, Lévy R, Czernichow S, Obesity-Fertility Collaborative Group AT. Obesity and Increased Risk for Oligozoospermia and Azoospermia. Arch Intern Med. 2012;172(5):440–442.
  3. Ferramosca A, Zara V. Diet and Male Fertility: The Impact of Nutrients and Antioxidants on Sperm Energetic Metabolism. Int J Mol Sci. 2022 Feb.
  4. Zhao J, Dong X, Hu X, Long Z, Wang L, Liu Q, Sun B, Wang Q, Wu Q, Li L. Zinc levels in seminal plasma and their correlation with male infertility: A systematic review and meta-analysis. Sci Rep. 2016 Mar.
  5. Wadhwa L, Priyadarshini S, Fauzdar A, Wadhwa SN, Arora S. Impact of Vitamin D Supplementation on Semen Quality in Vitamin D-Deficient Infertile Males with Oligoasthenozoospermia. J Obstet Gynaecol India. 2020 Feb.
  6. Ambiye VR, Langade D, Dongre S, Aptikar P, Kulkarni M, Dongre A. Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evid Based Complement Alternat Med. 2013.
  7. Melnikovova I, Fait T, Kolarova M, Fernandez EC, Milella L. Effect of Lepidium meyenii Walp. on Semen Parameters and Serum Hormone Levels in Healthy Adult Men: A Double-Blind, Randomized, Placebo-Controlled Pilot Study. Evid Based Complement Alternat Med. 2015.
  8. Maheshwari A, Verma N, Swaroop A, Bagchi M, Preuss HG, Tiwari K, Bagchi D. Efficacy of FurosapTM, a novel Trigonella foenum-graecum seed extract, in Enhancing Testosterone Level and Improving Sperm Profile in Male Volunteers. Int J Med Sci. 2017 Jan.

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