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How to Increase Sperm Count: 9 Best and Natural Ways to Boost Male Fertility and Sperm Count


It is known that an increase in sperm count can improve the chances of conception. And If you are planning for a pregnancy, increasing the sperm count can prove beneficial for an easy and quick conception.

But, when only one sperm penetrates a single ovum, how does an increased sperm count influence pregnancy success? The fact is that a man releases 40 million to 300 million sperms per millilitre (mL) into the female reproductive tract during ejaculation. Of the hundreds of millions of sperm released, only one sperm makes it to the ovum for fertilization. And if the sperm count decreases, the probability of the sperm reaching the ovum reduces as well and this condition may lead to male infertility.

Also Read: Semen Analysis Test Price in India 2021: Semen Analysis Test Cost in Popular Clinics in India 

How to increase sperm count naturally?

Several years of research have indicated a decline in sperm quantity leads to infertility in men. Stress, lifestyle, occupational, environmental, and certain biological factors, are a few causes of this decline.

Differing from the pharmacological means of improving sperm health, scientists believe that the age-old practice of herbal medication, fresh foods, natural remedies, and lifestyle modifications is one of the most ideal ways to improve sperm count and quality.

Also Read: Infertility Treatment Options for Male and Female

Routine, Exercise, and Sleep

The main 3’s of a healthy reproductive system are maintaining an active routine, exercising regularly, and having adequate sleep.

A sedentary lifestyle can increase weight, leading to obesity . A regular exercise regime with low-intensity workouts can increase sperm motility and concentration. However, too much workout or high-intensity exercises can negatively impact sperm health.

Like the saying goes- ‘Early to bed, early to rise, makes a man healthy, wealthy, and wise’, the same counts for maintaining good sperm health. Late bedtime, excess stress, and long sleep durations are associated with poor sperm health.

Sperm count increasing foods

The organic way of improving fertility is through plentiful, nutritious food. Anti-oxidants have a natural tendency to neutralize the free radicals generated due to stress and hormonal variations. Studies have shown that foods having more antioxidants like carrots, sweet potatoes, nuts, fresh fruits, and vegetables contribute to a healthy sperm count increase.

Foods rich in micronutrients – Vitamin E, zinc, folate, Vitamin C like citrus fruits, berries, green leafy veggies, nuts, seeds, and energy-giving foods like whole grains provide nutrients essential for sperm production and growth.

Healthy fat inclusion

Polyunsaturated fats like omega-3 and omega-6 fatty acids are required for healthy sperm membrane development. Hence, the inclusion of omega-3 fatty acids like Vitamin E rich foods, nuts, flax seeds, and a decrease in trans fat in a diet will help to increase sperm motility and numbers.

Avoid estrogen enhancing foods

Soya products are natural estrogen enhancers as they have plant estrogen. These products decrease the bioavailable testosterone and affect sperm production. One should  avoid estrogen-enhancing foods to maintain a healthy sperm concentration.

Natural supplement intake

Folate, zinc, Vitamin C, and calcium supplements generally improve sperm quality and count. Additionally, ayurvedic ashwagandha or Indian ginseng is a remedial measure for men with sexual dysfunction and can boost sperm numbers. Fenugreek supplements are other natural supplements for improving overall sperm concentration. Supplements such as Coq10 enzymes can significantly improve sperm count and motility.

Getting some early morning or early evening sunshine is also essential to grab the required amount of vitamin D. Vitamin D can increase sperm concentration, morphology, and motility.

Things to avoid

On the list of substances to avoid, it is imperative to quit smoking, alcohol and drugs. The excessive use of these substances can impact sperm quality and quantity.

Medications such as specific antibiotics, antidepressants, and anti-inflammatories must be avoided temporarily to improve sperm count.

Stay away from environmental and occupational contaminants

Occupational or environmental exposure to certain metals, toxins, and pollutants like mercury, lead, herbicides, pesticides, can steadily reduce sperm count. To increase sperm parameters, staying away from such contaminants is essential.

Maintain the genital’s temperature

Spermatogenesis, or the sperm production process, occurs best at low temperatures. Testicles produce defective sperms or fewer quantity sperms at high temperatures. It is advised to avoid hot saunas or any kind of heat exposure that can lead to production of defective sperms.

Regularly get tested for STI and STD

Sexually transmitted infections can relatively decrease sperm count. Getting tested and treated for STI and STDs can also improve the reproductive health and sperm production process.

Frequently Asked Questions (FAQs)

Pooja N Swamy (M.Sc Biomedical Sciences)
Pooja Holds Master's Degree in Biomedical Sciences from Vellore Institute of Technology. She believes in strong research and clear understanding over the subject. Always determined and focussed with a thirst to learn new things. Hardworking, flexible and grounded to align with the goals.


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