How to get the best sperm sample for IVF: 9 tips for a successful IVF cycle

You only need one good sperm to fertilize an egg, but getting that one can take more planning than you’d expect. Lifestyle, timing, and even how sperm is collected for IVF can make a difference.

This article explains how to get the best sperm sample for IVF and what constitutes a good sample. We’ll walk you through what you can do to prepare in the weeks before the collection and what you can expect when the day comes.

What makes a good sperm sample?

Infertility isn’t only a woman’s issue. In about a third of cases, a male factor is identified as the root cause why couples struggle to conceive.

When building a family through IVF, whether you’re a heterosexual couple trying to avoid genetic disorders, a gay male couple using a gestational carrier, or two women using a sperm donor — the quality of the sperm plays a vital role in fertilization and embryo development.

Source: Kaboompics.com

Fertility clinics assess sperm samples based on three main factors:

1. Volume: A healthy sperm count is typically 16 million or more per milliliter of semen. Higher counts increase the chances of fertilization.

2. Motility: At least 40% of sperm should be actively moving/swimming for the sample to be considered fertile.

3. Morphology: The most effective sperm have rounded heads and long, strong tails. This enables motility and improves the chances of the penetration of the egg.

How to prepare for sperm collection: 9 tips

Many aspects of sperm health are influenced by lifestyle, habits, and timing. You can take the following practical steps to improve your sample quality:

1. Focusing on a fertility-friendly diet

2. Exercising regularly, but moderately

3. Avoiding excessive heat

4. Staying hydrated

5. Minding alcohol and caffeine intake

6. Quitting smoking

7. Limiting exposure to harmful chemicals

8. Keeping stress in check and getting enough sleep

9. Abstaining from sexual activity for a few days

1. Focus on a fertility-friendly diet

Research shows that a diet high in processed meats, refined carbs, sugary snacks, and fizzy drinks can negatively impact sperm health, especially motility. In contrast, people who eat more fruits, vegetables, lean protein, whole grains, and healthy fats tend to have stronger, more active sperm.

Here’s what you should include in your everyday diet:

It takes about two to three months for new sperm to mature. So, instead of wondering what to eat a day before semen collection for IVF, start improving your diet and take male fertility supplements, if necessary, in advance.

Source: Pixabay

2. Exercise regularly, but moderately

Even light or moderate exercise has been shown to improve semen quality.

One study found that a combination of low physical activity and high BMI directly contributed to poor semen quality. Being overweight or obese can lower testosterone levels, which may reduce sex drive and interfere with sperm production. Only a few weeks of regular exercise can make a noticeable difference.

That doesn’t mean you should start training like an athlete. Too much intense exercise, such as long-distance cycling, endurance running, or mountain climbing, can reduce sperm quality, potentially because of scrotal overheating, hormonal shifts caused by physical stress, or repeated pressure in the groin area.

Source: Mikhail Nilov

Focus on low to moderate-intensity activities that get your heart rate up and support healthy circulation, such as:

• Brisk walks

• Swimming

• Bodyweight exercises

• Light resistance training

Aim for 20 to 30 minutes of moderate activity on most days. You don't have to be perfect, but consistent.

3. Avoid excessive heat

Spermatogenesis (sperm production) requires conditions that are slightly cooler than your body’s core temperature. The ideal temperature for healthy sperm is around 35℃, about 2℃ lower than the average body temperature.

Research shows that for every 1°C rise, sperm production can drop by 14%. This makes heat exposure one of the biggest threats to sperm quality.

The effects of heat on sperm quality are usually temporary, so in the weeks and months before sample collection, you should avoid prolonged exposure to internal or external heat, such as:

• Saunas and steam rooms

• Hot tubs and long hot baths

• Heated seats in cars

• Heated blankets

• Laptops on your lap

• Extended time outdoors in high temperatures

4. Stay hydrated

Water is crucial for every process in the body, including those involved in sperm production and transportation. Low hydration levels can lead to:

• Poor-quality erections

• Lower semen volume

• Greater risk of prostate infections

Source: Andrea Piacquadio

Hydration needs vary depending on your health, activity levels, the weather, and how much caffeine or alcohol you consume. Still, as a general guide, aim for about 3 liters of water per day.

5. Mind alcohol and caffeine intake

According to a 2017 review involving ~20,000 men, caffeine from soda and soft drinks may damage sperm DNA, which can lead to lower sperm count. Consuming more than three caffeinated drinks a day was also associated with a higher risk of miscarriage, regardless of which partner consumed them.

Up to two cups of caffeinated beverages a day are unlikely to impact fertility, so you don’t have to give up caffeine entirely.

When it comes to alcohol, the effects are dose-dependent. According to a study, men who drank five or more alcoholic drinks per week had a lower sperm count and reduced motility.

Another study found that alcohol consumption can damage sperm by changing how certain genes impact sperm production work. It showed that alcohol can increase sperm DNA fragmentation, which might not only affect fertility but also the health of your future children.

6. Quit smoking

Smoking harms your general health, but it can also seriously affect your fertility. Here’s how:

• Sperm health: Smoking lowers sperm count, semen volume, and motility. Even light smokers, who have fewer than 10 cigarettes a day, show poorer sperm quality. It can also damage sperm DNA, which increases the risk of miscarriage.

• Erectile dysfunction: Smoking harms blood vessels, reducing blood flow throughout the body. Even though this doesn't directly impact fertility, it can make it harder to have sex and conceive.

• Second-hand smoke: Women exposed to second-hand smoke take longer to get pregnant, and for those going through IVF, it may lower the chances of successful embryo implantation. Exposure to cigarette smoke also raises the risks of miscarriage, premature birth, and low birth weight.

• Effects on children: Growing evidence links parental smoking, whether before conception, during pregnancy, or after birth, to serious health risks for children. This includes increased chances of brain tumors, lymphomas, and acute lymphocytic leukemia. Exposure to secondhand smoke also raises the risk of several conditions, such as:

  • Sudden infant death syndrome (SIDS)

  • Childhood asthma and other chronic respiratory illnesses

  • Acute respiratory infections in infancy and early childhood

  • Reduced lung function

  • Middle ear infection

  • Decreased sense of smell

  • Long-term developmental challenges

Source: Ene Marius

[CTA]{IVF}

7. Limit exposure to harmful chemicals

The CDC keeps a detailed list of chemicals that can harm your reproductive health. While high levels of these chemicals are usually found in factories or industrial workplaces, some may also be hiding in everyday products, including soaps, body washes, and plastic containers.

Below are some common chemicals to watch out for and where they may be found:

8. Keep stress in check and get enough sleep

Trying to conceive, especially through IVF, can be overwhelming. Work-related stress and other daily issues contribute to the problem.

Higher stress levels are linked to lower sperm motility and concentration. Stress can also affect your sleep, which can impact testosterone levels and sperm production.

Source: Maik Kleinert

Here’s what you can do to reduce stress and improve sleep quality:

• Talk to your partner, friend, therapist, or support group.

• Handle challenges in smaller, more manageable steps.

• Move more, but gently.

• Try relaxation techniques, such as breathing exercises or guided meditation.

• Create a calming bedtime routine by reducing screen time or dimming the lights, and aim for seven to eight hours of sleep.

9. Abstain from sexual activity for a few days

A short period of abstinence before giving a sperm sample for analysis tends to increase sperm concentration and semen volume. However, there is some disagreement regarding how many days of abstinence before sperm collection for IVF are necessary.

The World Health Organization recommends abstaining from ejaculation for 2–7 days. But newer research shows the following:

• Abstaining for less than four days may lead to higher implantation rates in IVF.

• Longer abstinence periods (5+ days) can reduce motility and overall sperm quality.

• Very short abstinence (even as little as 4–24 hours) may improve sperm movement and function (though more research is necessary to confirm this).

Sperm quantity may increase with longer abstinence, but sperm quality might benefit more from short breaks. Sperm is stored in the epididymis, a coiled tube near the testicles, and if it stays there for too long without ejaculation, it may become damaged or less effective.

The optimal abstinence period may vary depending on your fertility profile. If you’re undergoing IVF, it’s best to discuss the optimal timing with your fertility specialist or urologist.

How to collect sperm for IVF

For most men, sperm is collected through masturbation using a provided sterile cup. Many clinics prefer you provide a sample on-site to ensure freshness. Still, you can collect sperm at home for IVF, as long as the sample is delivered within one hour and kept close to body temperature during transport.

Here’s what your fertility clinic typically advises:

1. Shower and wash your hands and genitals with soap and water to avoid contamination.

2. Ejaculate directly into the sterile container and avoid touching the inside of the cup.

3. Don’t use lubricants or saliva, unless a sperm-safe product is provided by your clinic.

4. Label the cup with your full name, date of birth, and the exact time and date of collection.

5. If you choose to do it at home, keep the container upright and tucked under your arm (not in your pocket or bag) during transport.

If masturbation is not possible or comfortable, clinics can provide a special non-toxic condom that allows you to collect sperm during intercourse.

For men with ejaculation difficulties, vibratory stimulation or electroejaculation may also be used. In more complex cases, such as when there are few or no sperm in the ejaculate, sperm may be retrieved directly from the testicle or epididymis through a minor surgical procedure.

When is sperm collected for IVF?

Sperm doesn’t survive long outside the body, especially if exposed to heat, cold, or delays. That’s why clinics often recommend collecting your sperm sample on the same day as your partner’s egg retrieval or on the day fertilization is due if you’re working with donor eggs, so that it can be used immediately.

It is also possible to freeze your sample in advance if necessary.

What happens next in the IVF timeline?

Once the sperm sample is ready, the IVF process moves forward with fertilization, embryo development, and embryo selection. Each of these stages involves important decisions that shape your family’s future, from choosing which embryo to transfer to understanding its long-term health outlook.

Because IVF can feel complex and demanding, having expert support and clear genetic insights along the way can ease the stress and help you make the best choices for your family.

Genetic testing plays a vital role here. Carrier screening at the preconception stage can reveal whether you and/or your partner carry inherited conditions that may affect your children. Once embryos are created, preimplantation testing, such as  PGT-A, PGT-M, PGT-SR, and PGT-P, can assess viability and uncover additional insights into genetic health.

Together, these tools give you a clearer picture of your options and greater confidence in the path you choose.

Nucleus IVF+ brings all of this together in a single, supportive package. It combines family-first IVF with advanced genetic optimization technology to help you make data-driven choices.

Why choose Nucleus IVF+ for your family

Parents everywhere want an easier way to understand their fertility options and choose wisely. With Nucleus IVF+, along with all-inclusive IVF care that includes clinic and donor support, medications, testing, and ongoing support, you gain access to two vital tools:

1. Nucleus Family, a comprehensive clinical-grade carrier screening that tests for more than 2,000 inherited conditions, helping you understand the genetic risks you could unknowingly pass on to your children.

2. Nucleus Embryo, the first genetic optimization software that analyzes, compares, and ranks embryos based on health conditions, well-being traits, and other indicators to assist in embryo selection.

How to get started with Nucleus IVF+

Getting started with Nucleus is simple. Book a call, and we’ll guide you through every stage of the process, from choosing the right clinic for your needs to selecting the healthiest embryo for transfer, and everything in between. With Nucleus IVF+, you can increase your chances of a successful pregnancy by up to 20%.

Note: Nucleus is HIPAA-compliant, so expect the best standards of safety and privacy.

You may also like…

Featured image source: Nadezhda Moryak