If you’ve recently taken a home sperm test and received a low score, it’s completely understandable to feel concerned. But don’t panic. A low sperm score is often a starting point, not a diagnosis. In this article, we’ll walk through what that result really means, what could be affecting your fertility, and most importantly, what you can do next.
What Does a Low Sperm Score Actually Mean?
Home sperm tests typically measure Total Motile Sperm Count (TMSC) – that’s the number of sperm in your sample that are moving effectively. According to the World Health Organization, a TMSC below 9 million may be considered suboptimal for natural conception (WHO, 2021).
Your sperm score can be temporarily affected by stress, illness, alcohol, medication, or even how recently you ejaculated. In other cases, it might reflect a more long-term issue. Either way, a single result is just one snapshot. The best next step? Retest.
Learn how your semen quality score works
Step One: Retest in 2–3 Months
Sperm takes about 70–90 days to develop. That means the lifestyle choices you’re making today will influence your sample two or three months from now. This is why it’s recommended to retest after that window – especially if you’ve made positive changes.
Make sure to follow consistent collection methods for accurate comparisons. That means similar abstinence periods (2–5 days), testing at a similar time of day, and ensuring your sample is kept warm until it’s analysed.
How to collect a semen sample properly
Lifestyle Factors That Can Affect Your Score
Diet and Nutrition
Antioxidants, vitamins and minerals can have a big impact on sperm health. Nutrients like zinc, selenium, folate, and CoQ10 have been linked to improved motility and morphology. A 2014 meta-analysis found that antioxidant supplementation improved sperm count and motility in men with infertility issues (Agarwal et al., 2014).
Your diet should prioritise whole, nutrient-rich foods such as leafy greens, berries, nuts, oily fish, and legumes. Reducing processed food, sugar, and trans fats may also improve sperm quality.
Guide to improving sperm health through lifestyle
Body Weight and Exercise
Obesity is associated with lower sperm quality. Excess body fat can lead to hormonal imbalances, including reduced testosterone and increased oestrogen, which impact sperm production. Regular, moderate exercise improves hormone balance and boosts overall reproductive health.
However, extreme endurance training and the use of anabolic steroids can lower sperm count and quality.
Exercise and fertility
Sleep and Stress
Poor sleep and chronic stress can disrupt your hormonal balance and reduce testosterone. One study found men sleeping less than 6 hours per night had 31% lower sperm counts (Liu et al., 2016).
Improving sleep hygiene—such as avoiding screens before bed, keeping a consistent sleep schedule, and reducing caffeine—can support better hormonal function. Managing stress through mindfulness, breathing exercises, or light exercise can also contribute to improved sperm health.
Sleep and fertility
Stress and sperm
Smoking, Alcohol, and Drugs
Cigarettes and recreational drugs are well-known sperm killers. Even alcohol can reduce testosterone and sperm volume. Research shows that regular alcohol intake of more than five units per week can negatively impact sperm quality (Jensen et al., 2014).
If you’re trying to conceive, cutting back on alcohol, avoiding tobacco, and eliminating recreational drugs can significantly boost your fertility potential.
Alcohol and sperm quality
Environmental Exposure
Tight underwear, hot baths, laptop heat, and even mobile phones can raise scrotal temperature and lower sperm quality. Scrotal temperature should ideally be slightly lower than body temperature for optimal sperm production.
Avoid prolonged hot baths and saunas, wear breathable clothing, and place laptops on desks instead of laps. Consider reducing exposure to chemicals found in some plastics, pesticides, and household cleaning products.
Hot baths and fertility
Mobile phones and sperm health
Do Supplements Help?
They can. While not a miracle fix, supplements may give your fertility the extra edge. CoQ10, vitamin D, L-carnitine, omega-3s, and selenium are frequently studied and recommended for improving sperm motility, morphology, and concentration.
For example, CoQ10 has been shown to improve TMSC in multiple clinical trials, while L-carnitine supports energy production in sperm cells.
Best supplements for sperm health
Top antioxidants for male fertility
When Should You See a Fertility Specialist?
If your sperm score remains low after a second or third test, or you notice symptoms like pain, swelling, or have a history of medical issues, it might be time to seek expert support. Fertility specialists can arrange hormonal blood tests, full semen analyses, scrotal ultrasounds, and advanced diagnostics.
In cases of severe male infertility or conditions like azoospermia (no sperm present), treatments such as hormone therapy or surgical sperm retrieval may be offered. Assisted reproductive technologies (ART) such as IVF or ICSI are also options.
What is ICSI?
Looking After Your Mental Health
A low fertility score can come with frustration, fear, and stigma. You’re not alone. Many men experience emotional challenges during this time. Talking to your partner, seeing a counsellor, or joining a support group can help.
It’s important to remember that male fertility is not a reflection of masculinity or personal worth. Opening up can be one of the most powerful tools for healing and progress.
Emotional support for male fertility
Final Thoughts
A low sperm score doesn’t mean you can’t father a child – and it certainly doesn’t mean you have to figure it all out on your own. With the right tools, changes, and support, your fertility journey is still very much in your hands.
Start with small, consistent lifestyle improvements. Retest after 2–3 months. Talk to professionals when needed. And most importantly, know that your health and future are worth investing in.
Benefits of at-home sperm testing
How to collect your sample
