How to Increase Sperm Count Naturally: 15 Proven Tips for Male Fertility

Heahlth

6 May, 2025

Male fertility is often overlooked until couples face challenges trying to conceive. But sperm health is essential, and understanding it is the first step to improving it. Male fertility largely depends on sperm quality—its count, shape, movement, and overall function.

Your sperm count is a key indicator. It refers to the number of sperm cells present in a sample of semen. Higher numbers typically improve the odds of successful fertilization.

But in recent years, there's been a noticeable decline in average sperm counts worldwide. Stress, poor diet, pollution, and lifestyle choices are largely to blame. The good news? Most of these factors are modifiable, which means you can take control.

Let’s dive into what sperm count means, what’s normal, and what could be causing it to drop.

What Is Sperm Count and Why It Matters

Sperm count is measured by the number of sperm cells per milliliter of semen. According to the World Health Organization (WHO), a normal sperm count is 15 million or more sperm per milliliter. Anything below this may affect fertility.

But it’s not just about numbers. Other factors like motility (how well the sperm swim) and morphology (their shape) also matter. Still, a healthy count sets the foundation for conception.

Low sperm count doesn't always mean infertility—but it can significantly lower your chances. The silver lining? In many cases, sperm count can be boosted naturally by changing diet, habits, and lifestyle.

Normal vs. Low Sperm Count – What's the Difference?

Let’s break it down:

Category	Count (Million/mL)	Fertility Status
Normal	≥15	Healthy fertility
Borderline	10–15	Slightly reduced chances
Low (Oligospermia)	<10	Difficult to conceive
Very Low	<5	Likely need medical help

If your sperm count falls in the low or very low category, don’t panic. Many factors can cause temporary dips in sperm production. Things like fever, recent illness, stress, or poor diet can have a short-term impact.

What’s key is identifying the cause and correcting it naturally wherever possible.

Common Causes of Low Sperm Count

A variety of health and lifestyle issues contribute to low sperm count. Here are the most common culprits:

Poor diet (low in antioxidants, high in processed foods)
Obesity or being overweight
Chronic stress
Smoking and excessive alcohol consumption
Recreational drug use
Excessive heat exposure (like hot tubs, tight underwear, or placing laptops on your lap)
Exposure to toxins (pesticides, plastics, heavy metals)
Sedentary lifestyle
Varicocele (swollen veins in the scrotum)
Hormonal imbalances
Frequent ejaculation without proper recovery

The more of these risk factors you can eliminate, the faster you’ll see results in sperm health. Even small lifestyle tweaks can lead to big fertility gains over time.

Lifestyle Changes to Boost Sperm Count

So what can you start doing today to increase sperm count? The best approach is holistic—tackling your habits, stress, environment, and nutrition together.

Start with these lifestyle shifts:

Quit Smoking and Reduce Alcohol Intake

Tobacco and alcohol are both sperm killers. Smoking affects sperm DNA, lowers motility, and increases the number of abnormally shaped sperm. Alcohol reduces testosterone levels and impairs sperm development.

Cutting both out—or at least reducing them significantly—can raise sperm count within a few months.

Manage Stress for Better Hormonal Balance

Chronic stress messes with your hormones, especially testosterone. High cortisol levels (stress hormone) suppress sperm production.

Simple stress-management techniques include:

Daily walks
Breathing exercises
Meditation or yoga
Journaling or spending time in nature

Less stress = better hormones = more sperm.

Sleep – The Hidden Fertility Factor

Your body produces testosterone mainly during sleep. Without 7–9 hours of quality rest, hormone production drops, directly impacting sperm.

Tips for better sleep:

Stick to a sleep schedule
Avoid screens 1 hour before bed
Keep your room dark and cool

Avoiding Heat Exposure

Your testicles need to stay cooler than the rest of your body for sperm production. That means:

No hot tubs or saunas
Avoid long laptop use on your lap
Wear breathable, loose-fitting underwear

Nutrition and Diet for Healthy Sperm

The phrase “you are what you eat” is especially true when it comes to fertility. A nutrient-rich diet can have a powerful impact on sperm count and quality. The right foods supply antioxidants, essential vitamins, and minerals that protect sperm from damage and boost overall production.

Let’s look at exactly what you should be eating—and what to avoid.

Foods That Increase Sperm Production

Certain foods are known to enhance male fertility by improving sperm count, motility, and morphology:

Eggs – Packed with protein and vitamin E, they support sperm structure and protect from oxidative damage.
Leafy greens (spinach, kale, Swiss chard) – Rich in folate, essential for DNA formation in sperm cells.
Bananas – Contain bromelain, an enzyme that naturally boosts testosterone.
Walnuts – Loaded with omega-3 fatty acids, which increase sperm motility and count.
Berries – High in antioxidants like vitamin C that reduce sperm cell damage.
Pumpkin seeds – Great source of zinc, a mineral linked to testosterone levels and sperm count.
Salmon and sardines – Excellent for omega-3s and vitamin D, both crucial for sperm production.

Try building your meals around whole, nutrient-dense foods like these for natural improvement in sperm health.

Vitamins and Minerals You Need for Fertility

Even if you eat well, certain nutrients are so vital that supplementation or extra focus is often necessary. These include:

Zinc: Key for testosterone production and sperm formation. Found in meats, legumes, and seeds.
Vitamin D: Supports testosterone regulation. Get from sun exposure and fatty fish.
Folate: Helps in cell division and DNA formation. Found in leafy greens and citrus.
Vitamin C: Powerful antioxidant that protects sperm from oxidative damage.
Vitamin E: Improves sperm motility and function.
Selenium: Found in Brazil nuts; helps in sperm morphology and motility.

Low levels of any of these can reduce your sperm count and reproductive potential.

Hydration and Sperm Volume

It may sound simple, but staying hydrated directly affects semen volume and sperm concentration. Semen is made mostly of water, so dehydration can lead to reduced ejaculate volume and sperm motility.

Aim for at least 2–3 liters (8–12 cups) of water daily—more if you exercise or live in a hot climate. Reduce or avoid sugary sodas, excessive caffeine, and alcohol, which can all dehydrate and negatively affect fertility.

Supplements That May Help

While a healthy diet is the best foundation, some men benefit from targeted supplements—especially if blood work shows deficiencies. Certain compounds have shown promise in boosting sperm count and motility.

Let’s explore the most effective options.

Zinc, Folate, and Vitamin D

These are often the top three fertility boosters for men:

Zinc: Improves testosterone levels and sperm quality. Best taken with food to avoid stomach upset.
Folic acid (folate): Works with zinc to enhance sperm count and reduce chromosomal abnormalities.
Vitamin D3: Linked to testosterone production and improved motility. Get levels tested before supplementing.

These can be taken individually or in a male fertility multivitamin, often sold at pharmacies or online.

Coenzyme Q10 and L-Carnitine

CoQ10: A powerful antioxidant found naturally in the body. Supplementing may improve sperm motility and energy production in cells.
L-Carnitine: Helps transport fatty acids into sperm cells to fuel their movement. Shown to improve both count and motility.

Look for high-quality, third-party-tested brands to ensure purity and potency.

Herbal Remedies and Natural Boosters

Some herbal ingredients used in traditional medicine have modern research to back their use:

Ashwagandha: Adaptogen that supports hormone balance and increases sperm concentration.
Maca root: Increases libido and sperm motility; comes in powder or capsule form.
Fenugreek: May enhance testosterone levels and sperm count.
Tribulus terrestris: Sometimes used for erectile function and hormone balance.

While generally safe, it’s wise to consult a healthcare provider before starting herbal supplements—especially if you're taking medications or have underlying conditions.

Exercise and Physical Activity

Regular physical activity doesn’t just sculpt your body—it plays a vital role in supporting hormone health and boosting sperm count. But like anything, there’s a balance. Too much or the wrong kind of exercise can actually have the opposite effect.

The Right Kind of Exercise to Support Testosterone

Moderate, consistent exercise has been shown to:

Increase testosterone levels
Enhance blood flow to the reproductive organs
Reduce oxidative stress, which damages sperm
Help maintain a healthy body weight, which improves fertility

Best types of exercise for sperm health:

Strength training (3–4 times a week)
Cardio like brisk walking, jogging, or swimming (20–30 minutes daily)
Yoga or Pilates, which lowers stress and improves blood flow

Aim for at least 150 minutes of moderate activity per week and focus on exercises that build strength, reduce belly fat, and promote relaxation.

Avoiding Overtraining and Steroids

While exercise is beneficial, overdoing it—especially intense endurance sports or heavy steroid use—can suppress testosterone and lower sperm production.

Watch out for signs of overtraining:

Fatigue that doesn’t go away
Irritability or mood swings
Low libido
Difficulty sleeping

Also, anabolic steroids may build muscle fast, but they’re one of the worst things for male fertility. They shut down natural testosterone production, sometimes permanently.

If you’re trying to conceive, focus on natural gains and rest days as much as gym sessions.

Medical and Environmental Factors

Sometimes, boosting sperm count naturally isn’t enough—especially if medical or environmental factors are at play. Identifying these risks early can help you avoid long-term fertility damage.

When to See a Doctor

You should consider seeing a fertility specialist or urologist if:

You’ve been trying to conceive for over a year without success
You’ve had testicular injury or surgery
You have erectile dysfunction or low libido
Your sperm count is very low or zero
You have a known varicocele, which is a common treatable cause of low sperm count

A semen analysis is the first step—it evaluates sperm count, motility, volume, and morphology.

Understanding Medication Side Effects

Many prescription and over-the-counter medications can impact fertility. Common culprits include:

Testosterone therapy
Antidepressants (SSRIs)
Blood pressure medications (beta-blockers)
Chemotherapy drugs
Anti-inflammatory drugs (NSAIDs) in high doses

Never stop taking prescribed meds without your doctor’s approval. But if you’re trying to conceive, discuss fertility-friendly alternatives.

Avoiding Toxins and Chemicals

Environmental exposure to certain chemicals can reduce sperm count and function. Key things to avoid:

Pesticides and herbicides (wash your fruits and veggies well)
Plastic containers (especially BPA-lined bottles)
Heavy metals (like lead and cadmium)
Solvents and industrial chemicals
Cigarette smoke and pollution

Switch to glass or stainless steel containers, choose organic produce when possible, and minimize your contact with synthetic fragrances, paints, and household cleaners.

Myths About Sperm Count

There’s a lot of misinformation out there about male fertility. Let’s bust some of the biggest myths.

Debunking Common Misconceptions

Myth 1: Masturbation reduces sperm count.
Truth: Masturbation doesn’t permanently reduce sperm count. In fact, abstaining for more than 5–7 days can lead to a buildup of older, less mobile sperm.

Myth 2: Only women need to worry about fertility.
Truth: Male infertility contributes to nearly 50% of all infertility cases. Both partners should focus on reproductive health.

Myth 3: Boxers are always better than briefs.
Truth: Tight underwear may raise testicular temperature slightly, but the effect is minor. If your lifestyle involves heat exposure, switch to loose cotton boxers.

Myth 4: Supplements work overnight.
Truth: Most natural fertility boosters take 2–3 months to show results, as sperm production cycles take about 74 days.

Myth 5: Sperm health doesn’t change with age.
Truth: Male fertility declines after age 40, affecting both sperm quality and genetic integrity.

Daily Habits That Support Sperm Health

Everyday choices can make or break your efforts to boost sperm count. These practical habits create the ideal environment for optimal sperm health.

Timing and Frequency of Ejaculation

Too much or too little sexual activity can affect sperm quality:

Every 2–3 days is ideal for most men trying to conceive.
Avoid ejaculating multiple times daily—this reduces sperm concentration.
Don’t go longer than 7 days without ejaculation—older sperm may lose motility.

Staying consistent helps maintain high-quality, fresh sperm in your system.

Wearing Loose Underwear

Your testicles are designed to stay slightly cooler than your body. Tight briefs or pants can trap heat and lower sperm production.

Simple switch: Boxers instead of briefs, and avoid skinny jeans or tight gym wear. Also, sleep in minimal clothing to allow better airflow and cooling.

Conclusion – Take Charge of Your Fertility Naturally

Low sperm count can feel frustrating, confusing, and even isolating—but it’s far more common than most men realize. The encouraging news is that, in many cases, it's not permanent. Your body is remarkably responsive to changes in diet, exercise, stress levels, and daily habits.

Whether you’re planning for fatherhood now or simply want to support your reproductive health long-term, the tips in this guide can help you optimize your fertility the natural way.

Consistency is everything. Most improvements in sperm count take 2–3 months, which aligns with the natural sperm production cycle. So stay patient, make smart choices, and give your body time to respond.

Because when it comes to your future family, every small step today could lead to a big miracle tomorrow.

FAQs

Q1: How long does it take to improve sperm count naturally?
Typically, 2 to 3 months. That’s how long it takes for new sperm to be created and mature. With the right lifestyle and diet changes, most men see improvement within this window.

Q2: Does masturbation affect sperm count?
Occasional masturbation does not harm sperm count. However, frequent ejaculation (multiple times daily) can temporarily reduce sperm concentration. Every 2–3 days is ideal when trying to conceive.

Q3: Can diet alone fix low sperm count?
For mild to moderate cases, yes—diet, supplements, and lifestyle changes can significantly improve sperm count. However, severe cases may require medical evaluation or treatment.

Q4: Is male infertility reversible?
In many cases, yes. Especially if it’s related to lifestyle, toxins, or temporary hormone imbalances. Treatable conditions like varicoceles can also be surgically corrected.

Q5: What's the best age for male fertility?
Male fertility is strongest between 20 and 35 years old. While men can father children later in life, sperm quality tends to decline gradually after 40.