\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n

\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n

\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n

Just like with your diet, there isn’t a single lifestyle change that can boost your sperm production. More so, there are a number of steps you can take to protect your reproductive organs and support their function. The follow steps can prevent damage to your sperm production and could boost your overall sperm count.

\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n

\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n

\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n

\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n

\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n

\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n

\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n

There are some herbal and health supplements that proponents claim can boost sperm count. Many of these lack strong evidence, but there are a few that might work. You can try them out to see if they work for you. Always ask your doctor before taking any health supplements, especially if you have a low sperm count, to make sure they’re right for you.

\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n

\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n

\u00a9 2022 wikiHow, Inc. All rights reserved. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image is not licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n

There are definitely some natural steps you can take to boost and maintain your sperm count. Living an overall healthier lifestyle might be all you need to do. However, these lifestyle steps might not help if you have a medical condition inhibiting your sperm production. In this case, you should speak with your doctor for further options. There are still medical procedures that can help you.

You Might Also Like

About This Article

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

The best way to increase your sperm count is to exercise regularly and maintain a healthy weight, as being overweight drastically lowers sperm count by decreasing testosterone levels. Try to get at least 150 minutes of moderate exercise, like jogging or swimming, every week to reduce stress, increase blood flow, and regulate your hormones. Also, avoid exposing your genitals to high temperatures since lower temperatures are better for sperm production. Consider switching to boxers or loose briefs, taking cooler showers, and keeping your laptop off your lap when you use it. In addition to these lifestyle changes, try to drink about a gallon of water every day, since sperm and semen are mostly made of water. For more advice from our Medical co-author, like how to use supplements to increase your sperm count, read on!

6 ways to increase sperm count and improve male fertility

Email Twitter icon A stylized bird with an open mouth, tweeting.

Snapchat Fliboard icon A stylized letter F.

Flipboard Pinterest icon The letter «P» styled to look like a thumbtack pin.

Pinterest Link icon An image of a chain link. It symobilizes a website link url.

Sperm count refers to the amount of sperm per milliliter of semen. Measuring sperm count is usually part of a sperm analysis that also examines the shape of sperm and their motility. All these factors can play a role in a man’s fertility.

It only takes one sperm to fertilize an egg, but the higher your sperm count, the better your chances are of impregnating your partner, says Zaher Merhi, MD, OB-GYN and fertility expert at New Hope Fertility Center.

Millions of sperm are in one ejaculation, but only a few hundred will make it to the egg. Many sperm die in the acidic environment of the vagina before they migrate up to the uterus and into the fallopian tubes.

A normal sperm count is between 15 million and 200 million sperm per milliliter of semen. A sperm count less than that could result in difficulties conceiving.

What you eat, how often you exercise, and your overall lifestyle can have an impact on your sperm count. Here are six ways to increase your sperm count and boost your chances of conceiving.

1. Lose weight

Overweight men tend to have lower sperm counts than those in the normal weight range, Merhi says. This could be due to overheating, which can kill sperm. Excess body fat around the testicles could insulate them, causing them to get warmer.

Hormonal changes in overweight men can also negatively affect sperm production. Overweight men are more likely to have lower testosterone levels and higher estradiol levels, which can negatively impact sperm production.

If you have a body mass index (BMI) of 25 or higher, losing even a small amount of weight can increase your sperm count. A 2016 study published in the Journal of Urology — an Iranian publication — examined the effects of weight loss on sperm count in 200 men with BMIs over 25. After a six-month intensive exercise program, the researchers observed significant increases in semen volume and sperm concentration among those in the weight loss group compared to the control group.

2. Start Exercising

The function of the reproductive system depends on the general health of the body, so when a man exercises regularly, the testicles function better and sperm count improves, Merhi says.

A 2014 study published in Human Reproduction examined 231 men seeking fertility treatment and their levels of physical activity. The researchers found that weight lifting, running, and jogging, were associated with higher sperm concentrations than other types of exercise like walking and aerobics.

While this study found that some types of exercise are better at improving sperm count than others, any exercise is better than none, says Temeka Zore, MD, OB-GYN, and reproductive endocrinologist at Spring Fertility. Because exercise reduces inflammation, which can improve sperm function.

Some studies have shown that certain types of exercise, like bicycling, could be associated with a reduction in sperm count, but more research is needed to draw definitive conclusions about what types of exercise are best, Zore says.

«Studies are limited and inconclusive on the exact type or amount of exercise that may improve sperm counts,» Zore says. «There are no high-quality studies that conclusively state one exercise is better than another.»

3. Quit smoking

Smoking can negatively impact sperm count, so quitting can improve your sperm health. According to a 2007 analysis published in Human Reproduction, men who smoke more than 20 cigarettes a day experience a 19% reduction in sperm concentration compared to nonsmokers.

The exact reason why smoking reduces sperm count isn’t entirely known, but a 2015 review published in the World Journal of Men’s Health found that smoking can lead to DNA damage in the sperm, which reduces fertility.

Even if you’ve smoked for years, stopping will make your sperm healthier, Merhi says. It takes about three months for the testicles to produce fresh sperm, so men who quit at least three months before conception will have healthier sperm and a better chance at fertilizing an egg.

4. Avoid substance abuse

Moderate alcohol consumption, which is about two drinks a day for men, doesn’t appear to have an adverse effect on sperm count, Merhi says. However, some studies suggest that heavy drinking, defined as 14 drinks or more a week, can reduce sperm quality and lower testosterone production.

Other drugs like opioids or marijuana can also negatively impact fertility. More research is needed to see if stopping substance abuse reverses the adverse effect it has on sperm health. But, in general, abstaining from substance use and developing healthy habits can improve your sperm count and fertility.

«If you are trying to conceive, we always recommend being the healthiest version of yourself, which means avoiding smoking and drugs and drinking alcohol in moderation if you choose to drink,» Zore says.

5. Take a D-aspartic acid supplement

D-aspartic acid (D-AA) is an amino acid that aids in the formation of proteins in the body. It is found in high concentrations in the endocrine glands, such as the ovary and testes. Because sperm, like any cell in the body, contains protein, D-AA is important for sperm function, Merhi says.

Low concentrations of D-AA can contribute to lower sperm count and motility, so taking a D-AA supplement might help, Merhi says. A 2012 study published in Advances in Sexual Medicine examined 60 men with fertility problems and found that taking D-AA supplements for three months substantially increased their sperm counts and sperm motility.

It is important to note that those in the study were not healthy individuals as they already had sperm disorders. Therefore, there is no conclusive evidence that D-AA supplements would increase sperm count in healthy individuals.

D-AA supplements can be purchased online and the dose is usually 2,000 to 3,000 mg taken daily, but you should consult with your doctor before taking any supplements, Merhi says. D-AA can cause irritability and headaches if you take the wrong dose, and its long term effects are not yet known.

6. Eat a healthy diet

What you eat also affects your sperm count and overall health. Antioxidants in particular may improve fertility, Merhi says. Vitamin E and C have been shown to be good antioxidants for sperm function.

A 2006 study published in the Journal of Medicinal food examined 13 men with fertility problems between the ages of 25 and 35. The men received 1,000mg of vitamin C supplements twice a day for two months. Their sperm count increased by more than 100% and their sperm mobility by 92%.

Foods rich in Vitamin C include:

Omega-3 fatty acids have also been shown to improve sperm function, Zore says. Omega-3 fatty acids are essential fatty acids our bodies cannot produce on their own, so we must consume them in our diets. Fatty acids are part of the sperm cell membrane, so adequate consumption of omega-3 fatty acids may improve sperm count and motility.

Foods rich in omega-3 fatty acids include:

The bottom line

Many factors can affect sperm count. Luckily, there are steps you can take that may increase your sperm count and boost your chances of conceiving. Exercising, eating well, and quitting smoking are all lifestyle changes you can make to improve your fertility and your overall health.

How to Maximize Sperm Count

This article was co-authored by Robert Dhir, MD. Dr. Robert Dhir is a board certified Urologist, Urological Surgeon, and the Founder of HTX Urology in Houston, Texas. With over 10 years of experience, Dr. Dhir’s expertise includes minimally-invasive treatments for enlarged prostate (UroLift), kidney stone disease, surgical management of urological cancers, and men’s health (erectile dysfunction, low testosterone, and infertility). His practice has been named a Center of Excellence for the UroLift procedure, and is a pioneer in non-surgical procedures for ED using his patented Wave Therapy. He earned his undergraduate and medical degrees from Georgetown University and was awarded honors in pre-medical studies, urology, orthopedics, and ophthalmology. Dr. Dhir served as chief resident during his urological surgical residency at University of Texas at Houston / MD Anderson Cancer Center in addition to completing his internship in general surgery. Dr. Dhir was voted Top Doctor in Urology for 2018 to 2019, one of the top three Best Rated Urologists in 2019 & 2020 for Houston Texas, and Texas Monthly has named him to the 2019 & 2020 Texas Super Doctors Rising Stars list.

There are 23 references cited in this article, which can be found at the bottom of the page.

This article has been viewed 261,523 times.

If you and your partner are trying to have a baby, maximizing your sperm count will help to increase your chances of success. Fortunately, there are several ways you can increase your sperm count, improve the quality of your sperm, and improve you and your partner’s chances of conception. If you’re worried about having a low sperm count, or you’re considering taking supplements to boost your sperm count, talk to your doctor first to make sure there aren’t any underlying issues that need to be addressed.

11 Ways to Increase Sperm Count and Improve Fertility

Lifestyle changes can help resolve many issues linked to male infertility

Rachel Gurevich is a fertility advocate, author, and recipient of The Hope Award for Achievement, from Resolve: The National Infertility Association. She is a professional member of the Association of Health Care Journalists and has been writing about women’s health since 2001. Rachel uses her own experiences with infertility to write compassionate, practical, and supportive articles.

Leyla Bilali, RN is a registered nurse, fertility nurse, and fertility consultant in the New York City area. She works in house at a reputable private clinic in New York City while also seeing her own clients through her concierge fertility consulting and nursing services business.

Whether you have just decided that you are ready to try to conceive, or you have been trying for a long time, you may be concerned about how to make sperm stronger for pregnancy and how to increase sperm count to boost the odds of conception.

Fertility issues that involve the female reproductive system are often difficult to treat, but many of those linked to male infertility respond well to changing health and lifestyle habits. For example, quitting smoking can increase sperm counts within 3 months (approximately how long it takes for new sperm to develop).

Here are 11 ways to increase male fertility and improve sperm health.

Eat antioxidant-rich foods

Have frequent sex

Limit soy intake

Maintain a healthy weight

Treat medical conditions

Avoid toxic chemicals

Eat more greens

Smoke or use tobacco

Drink alcohol excessively

Take hot baths or use a hot tub

Skip dental cleanings

Add Antioxidants to Your Diet

You’ve probably heard antioxidants called cancer and heart disease-fighters, but they might also increase male fertility. Researchers have found that men who took antioxidants in supplement form had fewer DNA-damaged sperm compared to men who did not take antioxidants. Additionally, couples had higher pregnancy rates when men took additional antioxidants.

Dietary sources of antioxidants related to increased male fertility.

While the fertility benefits of antioxidant-rich foods are enticing, moderation is still key. For example, eating Brazil nuts every day can lead to an excessive intake of selenium, which can cause bad breath, nausea, diarrhea, and rashes.

if you find that you can’t get more of these foods in your diet, you might want to consider taking a supplement. But talk to a healthcare provider first. These supplements can interact with medications, and few have been specifically studied for their potential to increase sperm health.

Have Frequent Sex

That said, research also has shown that short periods of abstinence could have the potential to benefit sperm health—whether you are trying to conceive naturally or will be providing a sperm sample for insemination.

A 2017 review of studies published in the International Journal of Women’s Health and Reproduction Sciences found that sperm motility, morphology, and production could benefit from periods of abstinence lasting between 3 and 8 days.

Watch Your Soy Intake

Soy is notably found in tofu, but it’s also a common ingredient in health drinks, meat alternatives, and protein powders and bars. While some research has suggested that eating a lot of soy could have detrimental effects on fertility, the results have largely been mixed.

Older studies proposed that the phytoestrogens found in soy and soy-derived products could affect male and female reproduction. However, high-quality research in humans is limited.

More research is needed to determine what, if any, affect soy has on human reproductive health.

You might choose to limit or avoid soy if you are concerned about the effect it could have on your fertility. Being aware of your overall intake of nutrients and ingredients like soy is part of ensuring your diet is nutritious and balanced.

Eat More Greens

The role of diet and fertility is not well understood. But the available evidence indicates that a balanced, healthy diet benefits male fertility.

What’s best for your sperm is likely what will be most nutritious for your whole body. Choose lean sources of protein (like fish and chicken), plenty of fresh veggies and fruits, healthy fats (like olive oil and nuts), and whole grains.

Quit Smoking

There are many good reasons to quit smoking to improve your health, and this can include increasing your fertility. Studies on smoking and semen quality found that smoking affects many aspects of sperm health, including sperm counts, sperm motility (the swimming ability of the sperm), and sperm shape.

You might want to consider trying to quit smoking if you’re going through fertility treatments. Researchers have found that smoking had a strong negative effect on treatment success in couples using IVF with ICSI fertility treatments.

Male smoking habits can also affect a female partner’s fertility. Research has shown that when women are exposed to secondhand smoke, they have lower IVF success rates and possibly increased risks of pregnancy loss.

Limit Alcohol

Too much alcohol can decrease your fertility. If you’re hoping to conceive, it might be a good time to cut back on, or even stop, consuming alcohol.

A study of people with alcohol use disorder found that only 12% of the men had completely normal sperm counts and health, compared to 37% of non-smokers and non-alcoholics.

Higher intakes of alcohol were associated with lower sperm counts, fewer normally shaped sperm, and worse sperm motility.

However, other studies have found no relationship between male fertility and just a few drinks. Moderate alcohol consumption might not have a major impact on sperm health—especially if you only drink a few times a week instead of daily. 

Avoid Toxic Chemicals in the Workplace

If you’re having difficulty conceiving, consider what you do for work. Research has shown that certain occupations can affect male fertility.

Farmers, painters, and varnishers (as a group) were found to have a higher chance of infertility and significantly lower sperm counts than men who worked in other careers. Metalworkers and welders (as a group) were also found to have a higher incidence of poor sperm motility.

The cause of these higher incidences of infertility and poor sperm health is not known. One possibility is that the chemicals people in these occupations can be exposed to could damage sperm. Additionally, metalworkers could experience overheating, which can lower sperm counts.

While researchers found men who worked in these occupations tended to have worse sperm health, they have not looked at what would happen if men changed jobs, or whether men can avoid damaging their fertility while working these jobs.

Avoiding contact with toxins and hazardous substances in the workplace is vital to every employee’s health, not just men with fertility concerns. The steps you can take to stay safe will be specific to your job—whether that means wearing a mask and gloves or keeping your body well-covered.

Keep Things Cool

Research has shown that high temperatures can damage sperm. The male reproductive organs are outside of the body because they need to be kept at temperatures lower than 98.6 degrees F (our normal body temperature).

In 2013, researchers published a review of research identifying some of the most common heat-related sources of stress on sperm health. Based on their findings, here are at few ways you can keep things cool.

Avoid Hot Tubs

Hot tubs and long hot baths can raise the scrotum’s temperature. It is best to avoid these two activities while trying to conceive.

Make Sure You Move Around

Prolonged sitting has also been linked to decreased sperm health. If you have a desk job, get up and walk around throughout the day. The benefits of standing, even if it’s just long enough to refill your water bottle or talk to a coworker across the hall, are good for your whole body and mind.

Refrain From Using Car Seat Heaters

Studies have shown that seat heaters (a feature in some cars that warms up the seat on a cold winter day) can lead to higher than normal scrotal temperatures.

Put Laptops on a Table or Desk

Avoid sitting with your laptop on your lap. Keeping your legs tightly together to balance the laptop, along with the heat generated by the computer itself, can lead to higher than normal scrotal temperatures.

Wear Breathable Bottoms

Whether or not boxers are more fertility-friendly than briefs has long been a matter of debate. As long as you don’t wear extremely tight, non-breathable fabric, your choice of underwear probably doesn’t matter to your sperm health.

That said, some studies have shown that wearing tight underwear or compression garments (like running leggings or bike shorts) could affect sperm, likely due to increased heat without breathing room.

Aim for a Healthy Weight

One way to increase your fertility is to make sure that you are at a healthy weight for your body. Research has shown that being overweight or underweight can upset the body’s balance of hormones, which can lead to lower sperm counts.

A review of research published in 2017 explored the evidence for a connection between obesity and male sub-fertility. The researchers identified several key influences, including the complex interplay of hormones and body fat, as well as specific health conditions associated with being overweight and obese (such as diabetes) that could also affect sperm health.

If you are not sure whether you are at a healthy weight, discuss your health goals with a healthcare provider.

Keep Your Teeth and Gums Healthy

Good oral health—which includes having dental check-ups at least once a year, if not every 6 months—might help increase your fertility. The presence of bacteria in semen (bacteriospermia) has been linked to male infertility.

In one study, 23% of men with bacteria present in their semen did not improve after treatment with antibiotics alone. When the researchers conducted dental exams on some of the participants who had not improved with antibiotics, they found that they all had untreated dental problems.

The researchers divided the men into two groups (test and control). The men in the test group had their dental problems treated while those in the control group did not receive treatment.

Six months later, the researchers tested the semen of all the men again. Two-thirds of the test group had improved semen health, while those in the control group (who had not been treated for dental problems) still had poor semen health.

Treat Underlying Medical Conditions

Medical conditions and infections can also affect fertility. For example, untreated diabetes can lead to infertility by causing retrograde ejaculation. As many as one-third of people with diabetes do not know that they have it. If you have been diagnosed with retrograde ejaculation, ask a healthcare provider about having your blood sugar tested.

An untreated infection of the reproductive system or urinary tract can also cause infertility in men. For example, sexually transmitted infections (STIs) can lead to reduced sperm motility. Repeated infections can cause scarring, which can block the passage of semen.

Some sexually transmitted infections have no symptoms other than infertility. This is why it’s important to be tested regularly.

Other medical conditions that can lead to infertility include anemia, celiac disease, Crohn’s disease, Cushing’s syndrome, and thyroid disease. Like diabetes, these conditions can sometimes go undiagnosed, especially if a person has few or no symptoms. It’s a good idea to schedule a check-up with a healthcare provider if you are ready to start trying to conceive.

A Word From Verywell

Whether you have been trying to conceive for a while, or you are just considering giving it a try, it is important to maintain good health. Stay up to date on routine physicals and dental exams, and make what lifestyle changes you can.

Durairajanayagam D. Lifestyle causes of male infertility. Arab J Urol. 2018;16(1):10-20. doi:10.1016/j.aju.2017.12.004

Tang Q, Pan F, Wu X, Nichols CE, Wang X, Xia Y. Semen quality and cigarette smoking in a cohort of healthy fertile men. Environ Epidemiol. 2019;3(4):e055. doi:10.1097/EE9.0000000000000055

Ross C, Morriss A, Khairy M, et al. A systematic review of the effect of oral antioxidants on male infertility. Reprod Biomed Online. 2010;20(6):711-723. doi:10.1016/j.rbmo.2010.03.008

National Institutes of Health Office of Dietary Supplements. Selenium: Fact sheet for health professionals.

Hanson BM, Aston KI, Jenkins TG, Carrell DT, Hotaling JM. The impact of ejaculatory abstinence on semen analysis parameters: a systematic review. J Assist Reprod Genet. 2018;35(2):213-220. doi:10.1007/s10815-017-1086-0

AlAwlaqi A, Hammadeh M. Sexual abstinence and sperm quality. IJWHR. 2017;5(1):11-17. doi:10.15296/ijwhr.2017.03

Cederroth CR, Auger J, Zimmermann C, Eustache F, Nef S. Soy, phyto-oestrogens and male reproductive function: a review. 2010;33(2):304-316. doi:10.1111/j.1365-2605.2009.01011.x

Kovac JR, Khanna A, Lipshultz LI. The effects of cigarette smoking on male fertility. Postgrad Med. 2015;127(3):338-341. doi:10.1080/00325481.2015.1015928

Sansone A, Di Dato C, de Angelis C, Menafra D, Pozza C, Pivonello R. Smoke, alcohol and drug addiction and male fertility. Reprod Biol Endocrinol. 2018;16(1). doi:10.1186/s12958-018-0320-7

Köhn FM, Schuppe HC. [Environmental factors and male fertility]. Urologe A. 2016;55(7):877-882. doi:10.1007/s00120-016-0150-1

Nikolopoulos I, Osman W, Haoula Z, Jayaprakasan K, Atiomo W. Scrotal cooling and its benefits to male fertility: A systematic review. J Obstet Gynaecol. 2013;33(4):338-42. doi:10.3109/01443615.2012.758088

Mínguez-Alarcón L, Gaskins AJ, Chiu Y-H, Messerlian C, Williams PL, Ford JB. Type of underwear worn and markers of testicular function among men attending a fertility center. Hum Reprod. 2018;33(9):1749-1756. doi:10.1093/humrep/dey259

Kellesarian SV, Yunker M, Malmstrom H, Almas K, Romanos GE, Javed F. Male infertility and dental health status: A systematic review. Am J Mens Health. 2018;12(6):1976-1984. doi:10.1177/1557988316655529

Schuppe HC, Pilatz A, Hossain H, Diemer T, Wagenlehner F, Weidner W. Urogenital infection as a risk factor for male infertility. Dtsch Arztebl Int. 2017;114(19):339-346. doi:10.3238/arztebl.2017.0339

Ways to Increase Sperm Count & Volume Naturally

Research indicates that fertility rates in the United States have hit an all-time low. According to the US Department of Health and Human Services, about 12%-13% of all couples in the United States have trouble conceiving and about 30% of the time, it’s the men who are infertile.

Male infertility is linked directly to the sperm count and semen volume. The higher the sperm count, the more likely it is that you will conceive.

There are many reasons why someone might have a low sperm count; genetics, nutrition, and the environment all have significant roles to play in the determination of sperm volumes.

There are treatments available to cure male infertility and certain steps that you can take to make sure that your sperm counts remain high.

This blog is a primer on how to increase your sperm count using natural supplements and will also discuss some pharmaceutical options.

What Will You Learn?

Relation Between Sperm Count & Male Fertility

Fertility is the ability of either men or women to conceive. The simplest definition of male fertility is the man’s ability to reproduce and have a child, although it’s not the same as the sperm count or volume, these two are the most obvious ways of measuring the likelihood of a man having a child.

The process of conception is a very complex biochemical process where the reproductive and genetic materials of both the man and the woman react together to create a fetus which develops into a child.

Any abnormalities on either side of this reproductive pair can lead to an inability to conceive. These abnormalities can include misshapen sperm, the chemical make-up of the semen and often, the infertility issues arise from a low sperm count.

The normal sperm count for men is 20 million – 15 million sperm/ml. It only takes one sperm cell to fertilize the female egg, so by now, you might have an understanding of how this relationship works.

The more sperm cells you have in your semen, the more likely it is that you will be able to reproduce.

Think of it like this, if you were a basketball player and you took 20 million shots at the basket, then it’s very likely that you’d make at least one successful shot.

When compared to 10 shots, your odds of making a successful shot are going to be lower.

So your sperm count and your fertility are connected in ways that the higher your sperm count or volume the more fertile you are.

What You Can Do to Increase Your Sperm Count

Maintaining your sperm count and increasing it doesn’t usually require a lot of intense medical procedures and even the use of medication is rare.

If you’re wondering how you can improve your sperm count fast, then some minor changes to your lifestyle will ensure that your sperm is healthy and the concentrations are high enough to fall in the fertile range. These strategies include:

Regular Exercise

The human testes exhibit slightly different chemical compositions and physiological conditions. These characteristics are essential for maintaining the appropriate sperm count.

Sometimes, an increase in the concentration of oxidants can cause inflammation which destroys sperm cells, which reduces your sperm count. While antioxidants are needed to preserve your sperm count or to improve it, a high concentration of antioxidants doesn’t do it all.

Research indicates that moderate anaerobic exercise increases the rate at which antioxidants react with their counterpart oxidants to make sure that inflammation doesn’t occur to reduce your sperm count.

Relax & Minimize Stress

When you’re stressed out, your body releases a cocktail of hormones including cortisone and dopamine that slow down the production of testosterone in the body.

Stress then ultimately leads to lower production of sperm cells in the body to reduce your sperm count.

So you ought to relax every once in a while, perhaps even see a therapist to help manage it to prevent long term reproductive damage because of stress management issues.

Lose Weight

39% of all obese men have low sperm count and up to 11% have absolutely no sperm in their semen, according to research.

Although there isn’t a lot of evidence that would correlate sperm count with being overweight; being overweight is associated with poor blood circulation and general health conditions which can reduce your sperm count and affect sperm mobility.

Limit Alcohol

Alcohol can have detrimental effects across the human body including the testes and the pituitary glands. Both of these glands are responsible for managing the libido and the production of sperm cells in the body.

With the harmful effects of alcohol, you could find that it’s difficult for you to feel sexually aroused and your sperm count will also fall.

Quit Smoking

If you’re trying to increase the volume of sperm in your semen, then you’re going to have to quit smoking.

The habit has been associated with increased oxidation in the body, to cause inflammation that can destroy sperm cells, and with vascular disease which can adversely affect the testes.

Avoid Prescription Drugs

A wide range of antidepressants, cardiovascular medications, antibiotics, and anti-inflammatory drugs are known to cause problems with sperm production. Painkillers, in particular, are more likely than any of these to compromise sperm production.

Cool Your Testicles

Your testicles have lower temperatures than the rest of the body to help your sperm cells develop properly. Increasing the temperature around your testicles such as by using a laptop on your lap or taking hot baths can mutate or destroy sperm cells.

Have Regular Sex

Regular ejaculations have also been linked to healthier sperm cells and increased production of sperm. The idea is to give the sperm cells less time in the body to be destroyed because of increased oxygen and heat.

Food That Can Help Increase Your Sperm Count

It’s also possible to increase your sperm count with food. Changing your diet to include testosterone production boosters and antioxidant-rich foods can go a long way in helping you maintain a healthy sperm cell count. These food options are:

Antioxidant-rich Foods

The biggest cause of a low sperm count is increased oxidation and heat around your genitals. If you can reduce the presence of oxidants around your testicles or in your blood, you reduce the chances of your sperm dying or mutating.

You can achieve this with antioxidant-rich foods. Some common anti-oxidant foods include:

Eat More Healthy Fat

Studies link the higher intake of saturated fats with lower sperm count. Eating lower amounts of saturated fats and replacing them with Omega-3 fats is a sure fire way of improving your sperm counts.

Foods containing Omega-3 fat include:

Avoid Soy Products

Soy products contain compounds that are very similar to estrogen. These counter the effects of testosterone to reduce the amount of sperm being produced in your body.

Therefore, these ought to be eliminated from, or at the very least, restricted in your diet. Some foods with nutrients essential to healthy sperm development include:

Natural Supplements That May Help You Increase Sperm Count

Natural supplements are one of the best ways to increase your sperm count. Since these have no side-effects and provide other essential nutrients, these are preferred over medication any day. These can include:

D-Aspartic Acid Supplements

D-Aspartic Acid has been positively associated with the production of testosterone in the body. Research shows that increasing D-Aspartic Acid intake can increase the motility of sperm cells and has been associated with a higher rate of successful pregnancies.

Vitamin C

Vitamin C supplements are a commonly used treatment for infertility. The nutrient has been linked to having anti-oxidation effects and improved nutrition of the sperm cell.

As such it can increase sperm mobility by at least 60% and can sometimes even increase sperm count by twice the amount.

Vitamin D

Low vitamin D levels in the body have been associated with higher infertility rates. Increasing the amount of vitamin D in your diet can help increase sperm count.

Tribulus Terrestris

Tribulus Terrestris is a small leafy plant that contains chemicals that can boost the production of testosterone, increase sperm count and libido. Tribulus Terrestris supplements are also commonly used in infertility treatments.

Fenugreek Supplements

Fenugreek is a traditional treatment for male infertility. Clinical studies have shown that regular use of fenugreek increased sperm count by up to 90%.

Zinc is a central component of seminal fluid and plays an important role in maintaining nutrition for the sperm cells. Its antioxidant properties also help prevent damage to the cell structure and reduce the rate of sperm cell death.

Ashwagandha

Ashwagandha is a plant that is considered an aphrodisiac, from the Hindu Ayurvedic medicine. Studies conducted to study its effectiveness at increasing sperm count showed a 167% increase in the volume of sperm.

Maca Root

Maca root is also another completely natural way of increasing your sperm count. Research indicates that maca root treatments for infertility show increased sperm motility and count.

Prescribed Medication You Could Take

Those who find that their sperm counts are still low, even though they’ve been using natural supplements to enhance sperm production, you can always take medication as well.

However, before beginning with any, you should consult with your physician and make sure that you fully understand the side-effects of these.

Your options are:

Conclusion

Medication taken to increase sperm count is a double-edged sword in that it might increase your sperm count but it can cause problems like hormone imbalances, blood pressure problems and the development of other medical conditions.

As such, if you’re trying to increase your sperm count and volume, you could always try Viasil.

Viasil is an all natural male sexual performance booster, made with organic ingredients like Zinc, Citrus Sinensis, Tribulus Terrestris and pomegranate to provide all the nutrients you need to increase sperm count and improve the quality of erection.

100% NATURAL MALE PERFORMANCE ENHANCER