15 Ways How To Increase Sperm Count Naturally

Medically reviewed by Maria Sarino, MD FACT CHECKED

If you are having trouble conceiving, you might be wondering how to naturally boost your sperm count or how you might assist your partner.

Perhaps you have already tried to conceive and are wondering if male infertility is the problem. If that is the case, you are not alone.

Low sperm count affects approximately half of every man. The amount of information available could be daunting.

Also, many of those claiming to enhance sperm count are simply attempting to sell you something.

Sperm is constantly produced in the testes after puberty. According to studies, each sperm takes approximately ten weeks to produce.

According to fertility research, only 10-15 percent of sperm must have the “regular” morphology to be designated as “fertile.”

According to studies, the sperm count of European men has decreased by 33.5 percent in the last 30 years.

In this article, we are going to look at 15 ways you could increase your sperm count which might boost your confidence and make you and your partner conceive faster.

increase sperm count
  • Exercise Regularly And Be Active

    Researchers have repeatedly emphasized the importance of exercising daily. Most people feel that exercise is only beneficial for increasing muscles or reducing weight.

    The truth is that exercise could benefit you in a variety of ways. Regular exercise might improve your reproductive health, help you live longer, and lower your risk of chronic diseases.

    Even 30 minutes of moderate exercise each day might assist you in increasing sperm count and raising fertility. Here is a governmental article on the same matter.

  • Keep Your Weight In Check

    According to studies, overweight men are 10% more likely than healthy men to have a low sperm count.

    Furthermore, they often had a 38% higher chance of having no sperm during their ejaculation.

    Keeping a healthy body mass index and losing weight might aid you in increasing sperm motility and fertility. You must eat healthily and exercise to achieve this.

    You may check more about the effect of weight on semen quality in this governmental study.

  • Maintain A Healthy Mental Condition

    Low sperm count, erectile dysfunction, and low libido have been linked to unmanaged stress levels, which could make planning a kid difficult.

    So, if you and your spouse are having trouble getting pregnant, try to find strategies to reduce your stress.

    Seeking professional assistance, practicing meditation, and participating in some activities could be viable options.

  • Vitamin C Consumption Should Be Increased

    Vitamin C is beneficial to your health in a variety of ways. It increases your immune system and also your sperm count.

    Vitamin C supplementation might enhance blood flow in the body and the capacity to keep an erection.

    You might increase your sperm count by eating citrus fruits rich in vitamin C, such as tomatoes, lemons, and oranges.

    The usage of supplements and their effect on sperm count is acknowledged in this government research paper.

  • Add Fenugreek Seeds To Your Diet

    Fenugreek seeds are very high in beneficial nutrients. They might also boost your sperm count and testosterone levels.

    Fenugreek seeds have the ability in improving your overall sperm count and also the quality of your sperm.

    In a glass of water, put some fenugreek seeds and leave them overnight. Remove the seeds in the morning and drink the water.

  • Add A D-Aspartic Acid Supplement To Your Diet

    This amino acid is contained in the body naturally. It aids in the regulation of male sex hormones, which might increase testosterone production.

    D-aspartic acid, taken as a supplement, has been known to boost motility, testosterone levels, and sperm count in infertile men.

  • Take Ashwagandha

    Ashwagandha is a traditional Indian herb whose name roughly means horse smell. It might help in lowering cortisol levels and decreasing stress.

    Despite its bad smell reputation, ashwagandha has been demonstrated in studies to increase sperm count, testosterone, and sperm motility.

  • Include Zinc And Folate In Your Daily Diet

    Low folate levels have been linked to poor sperm quality in certain earlier studies. Zinc is also necessary for sperm synthesis.

    Low zinc levels have been linked to poor sperm quality, and low testosterone, according to a 2008 study.

    However, zinc and folate supplements have been proven to have minimal influence on fertility in recent studies.

    Though taking a supplement or getting these nutrients naturally from food might assist you in increasing sperm count.

  • Give Up Smoking

    Smoking astonishingly reduced sperm count, according to a 2016 meta-analysis that looked at the data of over 30 trials with a total of over 5000 participants.

    The researchers discovered that persons who smoked tobacco heavily or moderately had worse sperm quality than those who smoked tobacco less heavily.

  • Increase Your Consumption Of Good Fats

    Polyunsaturated fats are essential for the proper growth of the sperm membrane. Omega-6 and omega-3 fats are examples of such fats.

    A 2018 study indicated that men with infertility who took omega-6 fatty acid supplements had significantly improved sperm motility when compared to men who did not take omega-6 supplements.

  • Limit Your Exposure To Pollutants At Work And In The Environment

    Researchers frequently relate environmental factors, such as exposure to harmful chemicals and air quality to lower sperm count and health as congestion and pollution rise.

    Living in heavily industrialized areas with high levels of air pollution has been related to reduced sperm counts.

    Environmental pollutants should be avoided as much as possible to improve your general health and increase sperm count.

  • Reduce Your Intake Of Unhealthy Fats

    In a 2014 study, 208 healthy Spanish males aged 18-26 years were polled. The researchers discovered that as they consumed more trans-fatty acids, their sperm count declined in proportion.

    So you should reduce your intake of unhealthy fats and opt for healthy fats instead for increasing your sperm count.

  • Limit Estrogen And Soy-Rich Items In Your Diet

    Plant estrogen is found in some meals, particularly soy products. Sperm production and testosterone bonding might be compromised as a result of this.

    According to a report published in 2018, higher quantities of plant estrogen in the sperm suggested worse quality sperm, according to a study of 1318 Chinese men.

    Synthetic estrogen is present in a lot of mayned products. According to one 2018 review, bisphenol A is a chemical that interacts with estrogen receptors in the body and might affect male fertility following exposure.

  • Make Sure You Get Enough Vitamin D

    Vitamin D is essential for both female and male reproduction. It is another nutrient that has the potential to increase testosterone levels.

    Men who were vitamin D deficient were more likely to have low testosterone levels, according to one observational study.

    These findings were validated by a controlled investigation of 60 males with vitamin D insufficiency and low testosterone levels.

    They increased their testosterone levels by roughly 26% after taking 3500 IU of vitamin D3 every day for a year.

    Although there is evidence that higher vitamin D levels are associated with increased sperm motility, the evidence is mixed.

  • Tribulus Terrestris Is A Good Choice

    Tribulus Terrestris, or puncture vine, is a medicinal herb that is commonly used to improve male fertility.

    In one study, consuming 5 grams of Tribulus root thrice daily for three months enhanced libido and erectile function in males having low sperm count.

    While Tribulus Terrestris does not increase testosterone levels, research suggests that it might enhance the libido-enhancing benefits of testosterone.

    However, more research is needed to prove its aphrodisiac qualities and assess the benefits and hazards of supplementing with it in the long run.


The likelihood of conceiving with a low sperm count varies depending on your and your partner’s particular health.

If you decide you want to start a family, you have a variety of alternatives, including making lifestyle changes, adoption, and IVF to try to conceive.

Before creating a plan for your future, speak with a doctor who might help you examine your reproductive variables and sperm count.

After one year of unprotected sex that does not result in pregnancy, couples who are attempting to conceive are advised to contact a doctor.

After six months of unprotected intercourse that does not result in a pregnancy, consult a doctor if the female partner is above 30.

If you have a known medical condition that has been related to a reduced sperm count, you should consult a doctor before starting to try to conceive. The doctors might run tests to make sure you are healthy and that conception is a good idea for you.