10 Ways to Naturally Increase Sperm Count

If you and your partner have been struggling to conceive (get pregnant), there may be several reasons why this is happening. In some cases, the underlying cause might be low sperm count.

Low sperm count is very common. It is estimated that 1 in 3 experience fertility problems due to low sperm count.

If you think you might have low sperm count, don’t worry,there are several effective low sperm count treatments available, including medication and surgery. There are also lifestyle changes that you can follow to help with low sperm count. In this guide you can find out more about how to increase sperm count naturally.

There are many possible reasons why someone might have a low sperm count, including:

• no sperm – it is estimated that around 10-15% of men with fertility issues have a complete lack of sperm. This may be because of hormonal problems, or a blockage of sperm in their reproductive organs.
• varicocele – this is when an enlarged vein in the testicle reduces the amount of sperm you create. It’s estimated that this could be a factor in about 40% of male infertility problems.
• infections – some sexually transmitted infections, such as chlamydia, can cause male infertility.
• no known cause – in up to half of men who are experiencing fertility issues, no specific cause can be identified.

You may have heard that there has been a significant reduction in male sperm count in recent decades, particularly in the West.

At present, the exact causes aren’t clear. But it could be to do with things like:

• pollution
• exposure to chemicals
• rising levels of obesity

If you and your partner have been trying to conceive for at least one year without success, then it’s important to speak to a doctor. They can run tests and give you specific advice on how to increase your sperm count. A test is the only way you can be sure that a low sperm count is causing fertility issues.

You can also test your semen easily at home with a sperm test kit, which is up to 97% accurate. You’ll get a clear and detailed fertility report, and if there’s a need to take action, our team of doctors will get in touch and support you with next steps.

Want to increase your sperm count? The following 10 tips for how to improve male fertility can give you some insights into practical changes to consider. Of course, these are general ideas. If you have a low sperm count, it’s also essential to speak to a doctor to get specific advice for your situation.

Top tips breakdown:

If your testicles become overheated it can affect how well they can make sperm. You can keep your testicles cool by:

• choosing showers over baths, and avoiding hot tubs
• choosing cotton boxers over briefs – one study found that men who wore boxers had a 25% higher sperm concentration than those who wore other kinds of underwear
• not using your laptop on your lap for extended periods of time as laptops can increase the temperature of your testicles

Sperm count is affected by what you eat and drink. Food that contains vitamin C, vitamin D, and vitamin E, calcium, zinc, and healthy fats are all thought to be helpful in raising your sperm count. Eating a diet made up of more white meat, cereals containing fiber and vitamins, nuts, fruit, vegetables, and low-fat dairy products can help.

Diets that contain a lot of processed meat, red meat, soy, potatoes, and full-fat dairy products are thought to lower sperm counts.

What food is best for sperm count?

Certain nutrients can help your body produce healthy sperm so it can help to eat more of the foods that contain them. To improve your sperm count, try to eat more:

• seafood
• chicken
• nuts
• whole grains
• fruits
• vegetables

If you’re thinking about how to increase sperm count at home, consider taking supplements for:

• vitamin C – increases how much sperm you have and their shape/form
• vitamin D – helps with testosterone levels
• vitamin E – improves movement of sperm
• calcium – helps regulate hormones and functions of sperm
• zinc – helps with sperm stability and viability, protecting sperm from stres
• d-aspartic acid – can sometimes help increase testosterone which can increase sperm count and quality
• selenium – helps to protect sperm from damage, increasing sperm quality

It’s also believed that some herbal supplements can be helpful in raising sperm count, although these aren’t proven to work and it’s important to only use herbal products that are properly regulated. Supplements that might improve sperm count include:

• fenugreek
• tribulus terrestris
• ashwagandha
• maca root

Moderate exercise boosts fertility by keeping body weight at normal levels and is associated with improved sperm count. For example, in one study, 45 obese men were asked to take part in a 16-week aerobic training programme, while another 45 men did no new exercise. At the end of the experiment, the aerobics group had a significantly higher sperm count and better quality sperm than the second group.

We recommend aiming for 30 minutes of moderate exercise (like gardening or walking) five times per week.

If you’re overweight, losing some weight may help raise your sperm count. Combining moderate exercise with a diet that’s rich in vitamins and healthy fats will have added benefits.

If you have tried to lose weight through dieting and exercise and have found it difficult to lose weight, then weight loss medications may be a good option. Weight loss injections such as Mounjaro and Wegovy work by reducing your appetite, and can help you lose weight by reducing the amount of calories you need to eat to feel full.

Alcohol is known to have a negative impact on sperm count. Occasional consumption of small quantities of alcohol isn't necessarily a problem for sperm count. But people who drink daily, or who drink heavily, are more likely to experience fertility problems.

Stress can affect the hormones that make sperm, and can lower your sperm count.

Feeling stressed can also stop you wanting to have sex. Light exercise, relaxing, and spending time doing the activities you enjoy can all help with managing stress.

Having problems trying to conceive can be a cause of stress in itself. It can help to talk things through with a friend, a doctor or a counsellor/therapist.

There is a close link between poor quality sleep and low sperm counts. There are several things you can do to improve the quality of your sleep, including:

• exercising regularly
• reducing your alcohol consumption
• improving your sleep hygiene (don’t look at your phone before bed, go to sleep at the same time every night)
• reducing caffeine intake
• making sure your bedroom is cool, dark, and quiet

Smokers tend to have lower quality sperm than non-smokers. Smokers have been reported to have 15% lower sperm density and 17.5% lower total sperm count.

The harmful ingredients in tobacco can kill sperm cells. It will help to cut back on the amount of cigarettes you smoke, or ideally stop smoking completely.

Recreational drugs can significantly reduce sperm count and quality. Smoking cannabis regularly can lower sperm count and the amount of fluid that carries sperm (seminal fluid). Taking cocaine can make you want to have sex less, and stop your sperm moving as much. These drugs can also create mis-shaped sperm that raise the possibility of miscarriage.