How to Increase Sperm Count Naturally

A low sperm count can affect your ability to conceive, and is often caused by factors such as poor nutrition, lack of exercise, obesity, lack of sleep, and daily exposure to toxic chemicals. If you’re being affected by low sperm count, consider making a series of lifestyle changes to increase your sperm count naturally. For example, changing your diet and taking herbs and supplements might help improve your sperm count.

Method 1 - Making Healthy Lifestyle Choices

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→ Exercise on a regular basis. Exercise helps increase sperm count naturally by reducing stress and anxiety, and by increasing blood flow. Exercise also helps regulate hormones and helps you to maintain an ideal body weight.

→ Talk to your doctor before beginning an exercise regimen, especially if you live a sedentary lifestyle or have underlying health conditions.

→ Aim for at least 150 minutes of moderate exercise—such as jogging or swimming—per week, or consult with a professional fitness trainer who can recommend the best routine based on your current fitness level.

→ While biking is a great form of exercise, it’s not ideal for increasing your sperm count if the seat compresses your scrotum and raises the temperature of your testes.

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→ Get enough sleep every night so you feel fully rested. Sleep is your body’s time to regenerate itself, which includes the production of sperm. Make sure you’re getting enough sleep—8 hours is a good average for an adult—and create a good sleep routine and environment so you can get quality sleep without interruptions.

→ Create a consistent bedtime routine, turn off electronics screens at least an hour before bedtime, and go to bed and wake up at the same time every day.

→ Choose comfortable bedding and a good mattress, keep the room comfortably cool, buy earplugs or blackout curtains, and meditate or listen to soothing music before bedtime to improve your chances for quality sleep.

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→ Reduce stress more effectively. When you’re under physical or emotional stress, the hormone cortisol disrupts your natural hormonal balance and reduces the reproductive hormones responsible for managing sperm count. Stress can also have a negative impact on sex drive.

→ Find new ways to manage or reduce stress more effectively, and eliminate stressors from your life, if possible. For example, find a new job you love, start exercising regularly, or spend more time with people who make you feel happy and positive.

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→ Maintain a healthy weight. Being overweight or obese can drastically lower sperm count, since excess body fat decreases testosterone levels. Plus, excess fat can lead to warmer temperatures near your groin and testes.

→ Visit your doctor to determine if you are at a healthy weight, and to discuss the appropriate measures you may need to take to lose weight (if necessary).

→ Common recommendations for losing weight the healthy way include exercising regularly, practicing good nutrition, and getting more sleep.

→ Being underweight can also impact your sperm count, so talk to your doctor if you think you need to gain weight in a healthy manner.

Method 2 - Changing Sperm-Damaging Behaviors

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→ Stop exposing your testes to high temperatures. Relaxing in a hot bath, wearing tight underwear, using a warm laptop, and sitting down for long periods of time can elevate the temperature of your testes and negatively affect sperm count.

→ Your testes hang away from your body for a reason—to maintain a slightly lower temperature that is suited to sperm production. Switch to boxers or looser briefs that don’t constrict your testes against your body.

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→ Quit smoking as soon as possible. Smoking tobacco products inhibits blood flow and lowers the levels of a protein called protamine 2, which is vital for a healthy sperm count. Stop smoking as soon as you can, and consult with your healthcare provider about smoking cessation programs if you need help quitting.

→ If you don’t smoke, limit your time around others who do, so you don’t inhale secondhand smoke.

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→ Cut back on alcohol consumption, and eliminate recreational drug use. While low to moderate alcohol consumption (0-2 drinks per day) is unlikely to have much impact, heavy alcohol consumption can reduce your testosterone level and sperm production. So, if you don’t currently drink, this is a good reason not to start.

→ While there is less research-based evidence regarding the impact of recreational drugs like marijuana and cocaine, anecdotal evidence exists that connects them to lower sperm counts. They can also cause a range of other health problems.

→ If you are using marijuana for medicinal purposes, talk to your doctor about your options.

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→ Reduce your exposure to everyday chemicals. Man-made chemicals such as pesticides, plastics, and artificial additives in food may potentially cause your body to produce more estrogen and throw your hormones off balance—possibly resulting in a lower sperm count.

→ If you work around pesticides or lead-containing products, make sure to take proper safety measures at all times.

→ While the research is more limited regarding the impacts on sperm count, you might also consider measures like the following: avoid using plasticware for food storage; stop drinking chlorinated tap water; stop consuming animal products that contain hormones; and stop using synthetic deodorants and toiletries.

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→ Review the side effects of OTC and prescription medications. Low sperm count is a common side effect of many over-the-counter and prescription medications. If you take such medications, consult with your healthcare provider about alternative treatments that won’t lower sperm count.

→ For example, if you have been diagnosed with type 2 diabetes, talk to your doctor about the possibility focusing exclusively on exercising and eating healthier to improve your condition, as opposed to taking medications that can inhibit sperm production. Never stop taking prescribed medications without consulting your doctor, though.

→ Some antibiotics, anti-inflammatories, and steroids, to name a few examples, can have negative impacts on sperm production.

Method 3 - Trying Dietary Changes, Supplements, and Herbs

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→ Improve your nutrition by eating healthy, whole foods. Whole foods such as fruits, vegetables, legumes, whole grains, and sources of lean protein contain vitamins, minerals, antioxidants, and other nutrients your body needs to function optimally. Research indicates that healthy fats and foods rich in nutrients including vitamin C, vitamin D, vitamin E, calcium, and folate help to increase sperm count naturally.

→ Conversely, eating unhealthy fats may contribute to a reduced sperm count.

→ Limit your intake of processed foods and foods that contain artificial additives, including preservatives. These types of foods lack the nutrients your body needs to produce a high, healthy sperm count.

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→ Drink more water throughout the day. Sperm and semen are comprised primarily of water, so not drinking enough water could lead to dehydration and a lower sperm count. Drink water throughout the day, and swap out sodas, coffee, and sugary fruit juices for water.

→ While 8 glasses of water per day is often called a healthy goal, some experts say the average adult male should drink nearly 1 US gal (3.8 L) of water daily.

→ Don’t wait until you’re thirsty to drink water—take sips throughout the day.

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→ Try herbal supplements like fenugreek and Indian ginseng. Research indicates that both fenugreek and Indian ginseng (ashwagandha) supplements may help to increase your sperm count. If you want to give these a try, buy supplements produced by a reputable manufacturer and sold by a reputable health food retailer.

→ Other herbal supplements, such as Korean ginseng, nutmeg, ginkgo biloba extract, saw palmetto berry, and elk antler velvet may also contain natural properties that can boost sperm count.

→ Talk to your doctor before you start taking any type of herbal supplement. They can sometimes interfere with medications you may be taking, or they may not be recommended based on your current health status.

TIPS

→ If natural remedies alone do not increase your sperm count, talk to your doctor about medical interventions that may help.

→ No matter which methods you use, it isn't possible to rapidly increase your sperm count. Expect to wait 3-6 months or longer to see results.