How To Increase Sperm Count – 10 Ways to Boost Male Fertility

How To Increase Sperm Count

Infertility affects both men and women equally and is more frequent than most people realize. It affects one out of every six couples, with experts estimating that one out of every three cases is related to male partner reproductive issues alone. Low sperm count, poor sperm quality, or sperm cell shape or size are all common causes of male infertility.

This article thus presents a complete guide on how to increase sperm count.

Important Terms Relating to Male Fertility

Male Fertility

Male infertility occurs when a man’s chances of impregnating his female spouse are slim. The quality and quantity of his sperm cells is generally the deciding factor. 

Semen Quality

Semen quality is a metric of male fertility that assesses sperm concentration, and it can also determine the ability of sperm to fertilize an egg. Semen quality parameters include quantity and quality (shape and size) of sperm.


Male gonads secrete a greyish-white bodily fluid called semen. It contains spermatozoa, or sperm cells, fructose and other enzymes that aid sperm cell survival and allow sperm transport easily to fertilize an ovum.

Average Sperm Count

A normal sperm count ranges from fifteen million to over two hundred million sperm per milliliter of semen. Small sperm counts are defined as less than fifteen million sperm per mL or Thirty-nine million sperm per ejaculate. Abnormal sperm count is more than 200 million sperm per milliliter.

Low sperm count can e caused by a genetic disorder, a family history of the problem, heavy drinking, poor blood flow

For the fertilization process, the amount of sperm is critical. Your partner’s chances of conceiving will be reduced when your sperm count drops.

SpermComet Test

A SpermComet Test is performed by a professional to determine the quality and DNA damage of a sample of semen. This test calculates the real damage in the sperm and searches for damage to the DNA. Sperm damage is an effective indicator for both male infertility diagnosis and treatment. 

Sperm Chromatin Structure Assay

The Sperm Chromatin Structure Assay, or SCSA, is a novel diagnostic method for detecting sperm DNAs with a high fragmentation level.  High proportions of fragmentation in sperm have been linked to decreased positive pregnancy outcomes and increased miscarriages.

Even when a male’s sperm count, motility, and shape are normal, his sperm could still be severely fragmented. 


The enlargement in the veins that drain the testicles is known as Varicocele. It is the most frequent and curable reason for male infertility. Its etiology is uncertain, but it has been linked to improper testicular temperature control.  The condition often leads to a reduction in sperm count.


Libido, or sex drive, refers to a person’s urge to have sex. Aphrodisiacs are foods or substances that aim to improve libido.

Erectile dysfunction

Erectile dysfunction is a condition that affects men. Erectile dysfunction or impotence occurs when a man cannot form or sustain an erection.

Sperm count

The number of sperm cells per semen is an essential feature of semen quality that significantly affects fertility

Sperm motility

The ability to travel is an essential feature of healthy sperm cells. The proportion of swimming sperm cells in a semen sample is used to determine sperm motility.

Testosterone levels

Testosterone is one of the essential male reproductive hormones; Low testosterone levels may cause infertility in certain males. Infertility can be caused by various factors, including genes, overall health and fitness, illnesses, and food toxins. Furthermore,  proper nutrition and good lifestyle choices are essential. 

How To Increase Sperm Count

Lifestyle Factors

1. Reduce Stress but Exercise Regularly

Exercise is a type of physical activity that involves exerting effort to achieve and sustain personal health and wellness. Regular exercise is essential as having a healthy weight when trying to conceive helps increase testosterone levels, enhance sperm quality, lose weight, and lower the risk of cardiovascular disease.

Weight loss through moderate exercise should be one of your health goals when trying to conceive because being overweight or obese has been linked to infertility. According to studies, men with higher body mass indices, wider waistlines, and higher blood pressure are more likely to have lower sperm counts.

It would, however, be beneficial if you avoid excessive exercise. It could put your body in a stressed state, with the opposite effect and lower testosterone levels. Apart from making it difficult to get in the mood when you’re stressed, researchers believe that the stress hormone cortisol lowers testosterone levels.

Cortisol and testosterone have opposing effects; when cortisol levels are high, testosterone levels are low. As a result, stress management measures such as listening to music, meditating, or socializing with friends are critical.

2. Stop Smoking and Avoid Alcohol

Men who smoke may have difficulty getting and maintaining erections. In addition, smoking damages DNA passed on to a baby by sperm. Because sperm takes three months to mature, men must stop smoking for at least three months before conceiving.

While moderate alcohol use does not affect men’s fertility, heavy alcohol consumption should be avoided. Too much alcohol in the system raises the bloodstream’s cleaning rate, increases estrogen production in men, lowers testosterone production, and lowers the quality of sperm.

3. Have Sex Regularly

While abstinence does enhance sex drive and the number of sperm cells in the semen, it also affects the sperm’s capacity to swim quickly and the overall quality of the semen generated. As a result, cutting back on sex to save sperm for ovulation may not be the greatest choice.

According to studies, if a man has sexual intercourse every one or two days, he has the best chance of impregnating his female partner. Guys with low sperm counts, on the other hand, have a better chance if they have sex every two days.

Furthermore, having sex more than once a day will not boost the odds of fertilization since sperm must be regenerated, and ejaculating more than once a day will not allow him to regenerate enough sperm to fertilize an egg.

Dietary Modification

4. Avoid soy-based Foods

Phytoestrogens are estrogen-like substances derived from plants, and are found in soy-based foods like soybeans, soy milk, and soy cheese. Estrogen is one of the primary female sex hormones, and  while it is important for female fertility, an increase in estrogen levels in men can harm sperm production and make it difficult for the gonads to create healthy sperm.

According to a study conducted in Boston, males who consume soy products may have lower quality sperm.

5. Snack on Walnuts

Antioxidant rich foods generally help to improve sexual functions and reproductive health. Numerous studies have connected walnut eating to increased male fertility. Walnuts have been shown to prevent the harmful effects of lipid peroxidation on sperm cells. Walnuts include polyunsaturated fatty acids, which help to replenish cells and increase sperm motility and energy.

6. Eat foods rich in Zinc, Omega-3 Fatty Acids and Folic Acid

Animal proteins, such as meat, and eggs, are good sources of Zinc, a vital element. Thus, incorporating zinc-rich foods into your diet aids the production of sperm. 

Studies have shown that zinc supplementation can help the body to create high-quality sperm cells. Furthermore, increased zinc levels are linked to enhanced sperm movement, sperm health, sperm quantity and shape.

Fish is an excellent source of omega-3 fatty acids, which has been found to improve semen quality among infertile men. Also, Folic acid improves fertility outcomes among men. Good sources of folic acid include legumes, leafy vegetables and more.

It is crucial to speak with a health professional if you take omega-3 supplements or folic acid supplements.

Dietary Supplements

7. Vitamin C and Vitamin D

Oxygen Reactive Species are constantly created in the body; they damage the body and promote inflammation and injury to tissues. They can also impair semen quality, according to recent research.

Vitamin C is an antioxidant and a dietary supplement that helps the body combat the damaging effects of these dangerous organisms. Vitamin C has also been shown to boost sperm production and quality. 

Vitamin D deficiency is linked to infertility in men, and it has been discovered that vitamin D increases testosterone levels, sperm motility, sperm quality, and overall fertility. It has also been discovered to be advantageous for couples who are undergoing IVF treatment.

8. D-AA

D-Aspartic Acid, often known as D-AA, is an amino acid found in glands such as the testicles, sperm cells, and semen. Infertile men have lower amino acid levels, and studies have shown that taking D-AA supplements can help men have better fertility outcomes.


9. Puncture Vine

Tribulus Terrestris, often known as Puncture Vine, is a herb demonstrated to increase male fertility. Although the plant is an aphrodisiac that improves libido rather than testosterone levels, research on infertile men found that it increased the quality of their sperm.

However, long-term usage of the plant may have specific adverse effects; these effects have not yet been thoroughly researched; thus, it is best to speak with your fertility specialist before consuming this herb.

10. Fenugreek

Fenugreek, or Trigonella foenum-graecum, is another medicinal herb that has been shown to boost testosterone levels, strength, and fat loss in males. It has also been shown to improve sexual performance, sperm health, and libido.

Other Tips

  • Avoid the use of recreational drugs or illicit drugs.
  • Eat plenty of fruits as they are excellent sources of antioxidants
  • Visit a fertility clinic or speak with a fertility specialist once if you think you have fertility issues
  •  Avoid toxic chemicals such as lead.


We hope you found our list of ten strategies to increase male fertility helpful. Keep in mind that infertility is a pretty common problem that affects many guys all over the world. The most crucial factor in increasing fertility is to live a healthy lifestyle; doing so will increase fertility even if you have a low sperm count.

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