The quantity of viable spermatozoa is a main indicator when examining the quality of seminal fluid and a primary sign of a man’s fertility. The formation of spermatozoa is referred to as spermatogenesis, and any condition that disrupts this process can lead to infertility. According to the current norms of the World Health Organization, quality semen contains at least 15 million viable spermatozoa in one milliliter. A sperm count below 10 million/ml is considered a symptom of male infertility. However, this condition is in most cases only a temporary problem that can be successfully overcome with a few lifestyle changes. Any measure that stimulates the secretion of testosterone, normalizes the hormonal balance or increases the levels of antioxidants in the male body can support spermatogenesis, increase the number of viable spermatozoa released during ejaculation and, accordingly, improve the quality of sperm. Statistics on the quality of men’s sperm in developed countries have been very worrying in recent decades. According to a recent study, between 1973 and 2013, the number of viable sperm in the semen of men in Western societies dropped by at least 50%. This is the reason why male reproductive health specialists recall some of the easiest measures to non-pharmacologically increase the quality of sperm in men. 1. Physical activity – one of the main reasons for reducing the number of viable sperm in men’s semen is weight problems, even when they are minimal. Scientific studies have linked weight reduction to an almost 30 percent increase in a man’s sperm count. 2. Reducing stress – excessive stress negatively affects spermatogenesis in the aspect. It leads to increased secretion of the stress hormone cortisol, which directly slows down spermatogenesis. On the other hand, living under chronic stress causes the body to adjust itself more to ensuring survival than to maintaining reproductive functions. 3. Limiting the intake of certain drug groups – it is not always possible, but in case of problems with spermatogenesis and after a doctor’s consultation, it is desirable to limit the intake of drugs from the group of corticosteroids, anti-inflammatory agents, antipsychotics, antiandrogens, etc. NEWS_MORE_BOX 4. Increase antioxidant intake – various studies link more successful neutralization of free radicals to improved spermatogenesis. Therefore, the regular intake of vitamin E, vitamin C and some trace elements such as selenium, zinc and manganese is recommended as a means of increasing the number of viable spermatozoa. 5. Regular intake of omega-3 and omega-6 fatty acids – studies show that an adequate intake of essential fatty acids is vital for ensuring the strength of the sperm cell membrane and extending the period in which they retain their vitality in the composition of the seminal fluid .The mentioned measures are recommended as first measures to ensure the natural ability of the male organism to produce viable spermatozoa. In milder cases of a reduced number of them, you can always count on the positive influence of these measures. In the case of permanently deteriorated quantitative indicators of the spermogram, medicinal measures are recommended, but the indicated steps can also be applied to improve the effect of the therapy.