How to Increase Sperm Count: 10 Natural Ways to Boost Fertility

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Medical treatments may be necessary for people with very low sperm counts, but evidence-based natural treatments can also increase sperm count. As many as 2% of all males have poor sperm quality, which can include low sperm count, poor motility, abnormal sperm shape, or a combination of those factors.¹

A low sperm count and other sperm quality factors can result in infertility. From 1973 to 2011, the sperm count of people in the Western world decreased significantly. This decrease may point to negative changes in reproductive health as well.²

A Note of Gender and Sex Terminology

Sperm are reproductive cells produced by the testes, which are a part of the male reproductive system and typically present in people assigned male at birth.

Verywell Health acknowledges that sex and gender are related concepts, but they are not the same. To reflect our sources accurately, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.

1. Exercise Regularly

Research has shown a connection between obesity and fertility.³

A study published in 2017 examined whether regular exercise improves sperm quality in people with obesity.³ A 16-week aerobic training program significantly improved sperm count and motility.

This research also found that exercise increased serum testosterone levels. Testosterone is a sex hormone required for sperm production. The study provides evidence that regular exercise can improve sperm count and fertility.

2. Get Quality Sleep

A good night's sleep is important for overall health, including male fertility. A 2017 study looked at how sleep deprivation or late bedtimes can impact sperm count.⁴

This research evaluated over 900 men and how their sleep schedule affected their sperm health. The research showed that those who slept for less than six hours a night had the worst sperm health when compared to other groups. Those who went to bed late, after 10 p.m., also had worse sperm health.⁴

The study also determined that sleeping for extended periods does not improve sperm health. It found that sleeping more than nine hours could also have a detrimental effect.⁴

3. Relax and Minimize Stress

Stress can negatively impact a person's life and cause both physical and psychological health issues. One of the physical health changes is a lowered sperm count.⁵

A study followed almost 200 males over three years and found that those with increased life stress had a decrease in their sperm quality. Interestingly, work stress did not cause any changes.⁵

While it may not be possible to eliminate stress, reducing it may have a positive impact on fertility and overall health.

4. Avoid Alcohol, Drugs, and Smoking

Alcohol, drugs, and smoking are well known for causing a multitude of health concerns. However, there are limited research studies that look at how their use affects sperm count.

One literature review from 2018 looked at how alcohol, drugs, and smoking affected male fertility. The review found that all three habits negatively affected male fertility and sperm health.⁶

Avoiding alcohol, drugs, and smoking might be a reasonable decision for anyone trying to increase sperm count and conceive.⁶

Drugs used recreationally that can affect sperm include anabolic steroids and opioids.⁷

5. Discuss Prescription Medications With a Healthcare Provider

Certain prescription medications affect sperm count. It's important to discuss concerns about a prescription with a healthcare provider before stopping it. The benefits of the medication may outweigh the side effects.

Below is a list of some of the medications that can affect sperm health:⁷⁸⁹

• Antidepressants
• Anti-epileptic medications
• Some antibiotics
• Chemotherapy
• Anabolic steroids
• Testosterone
• Opioids

6. Limit Exposure to Contaminants

Exposure to contaminants, specifically air pollution, can affect the body in many ways. One way that has been studied is sperm count.

A 2019 retrospective study in Italy found that men who lived in low-to-middle-low industrial areas had higher sperm counts than those in middle-to-high industrial areas.¹⁰ This suggests that air pollution can negatively impact men's reproductive health.

Supplement Safety

In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label.

When choosing a supplement, look for products independently tested or certified by organizations such as the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), or ConsumerLab. Consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist for personalized guidance.

7. Get Enough Vitamin D and C

Vitamin D is found in some foods and is produced when the body is exposed to sunlight. Researchers are looking at how vitamin D levels affect sperm health.

A 2019 review found some uncertainty about vitamin D's role in male fertility. The review suggested vitamin D could influence sperm motility and male fertility, but more studies are needed to clarify its role.¹¹

Vitamin C is an antioxidant that protects sperm from free radical damage. Consuming vitamin C or taking supplements may help increase sperm count.¹²

8. Focus on a Healthy Fat Intake

Healthy fats contain polyunsaturated fat, which includes omega-3 and omega-6 fatty acids. A systemic review study found that omega-3 treatments significantly improved sperm motility.¹³

This suggests that eating a diet rich in omega-3 can improve sperm health. Plant foods high in omega-3 include:¹⁴

• Flaxseed
• Chia seeds
• Walnuts

Another option is to take an omega-3 fatty acid supplement. However, check with a healthcare provider before starting a new supplement, as it can interact with other medications.¹⁴

9. Eat More Antioxidant-Rich Foods

Antioxidants reduce free radical damage to cells. Free radicals are highly reactive molecules produced by cellular processes.

When people eat a diet rich in antioxidants, they may be able to reduce the risk of certain health conditions. Antioxidant-rich foods like fruits and vegetables can benefit sperm health.¹⁵ Examples of antioxidants are:¹⁶

• Beta-carotene
• Lycopene
• Lutein
• Selenium
• Vitamin A
• Vitamin C
• Vitamin E

10. Limit Soy and Estrogen-Rich Foods

Soy is a food that contains high levels of plant-based estrogen (phytoestrogen) that works similarly to human estrogen. It has been the source of much debate due to its potential to cause certain health conditions. However, most of these claims are not supported by evidence.¹⁷

Like any food, moderation is key. Men might avoid eating excessive soy to prevent changes to sperm health.¹⁸

Other Foods to Help Improve Sperm Count

No one food is superior for improving sperm count. Research has found that a healthy, well-rounded diet is best for overall and sperm health. Fruits, vegetables, and legumes have been shown to improve sperm quality and motility.¹⁸

Semen Analysis Before Treatment

A semen analysis can determine if there is a problem with sperm that can cause infertility. It's important to get this analysis before treating potential fertility problems, as it can guide a healthcare provider to the right treatment.¹⁹

Prescription Medications

A healthcare provider can prescribe medication for people with very low sperm counts and infertility. Two options are clomiphene and human chorionic gonadotropin.²⁰

Clomiphene is an estrogen receptor blocker that stimulates the pituitary gland and hypothalamus. This creates more follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which can increase sperm count.

Human chorionic gonadotropin (HCG) is used in men with low testosterone levels to increase FSH and LH levels and also increase sperm count.²⁰

Summary

A low sperm count is one cause of impaired fertility. A healthcare provider can determine if you have a low sperm count or otherwise impaired sperm quality. Several natural ways can boost sperm count. A healthcare provider can determine if medication is better suited for your situation.

Discuss supplements and vitamins with a healthcare provider, as they can interact with medications. Do not stop or adjust dosages of prescription medications without the advice of a healthcare provider.

Sources:

1. Kumar N, Singh AK. Trends of male factor infertility, an important cause of infertility: a review of literature. J Hum Reprod Sci. 2015;8(4):191-6. doi:10.4103/0974-1208.170370
2. Levine H, Jørgensen N, Martino-Andrade A, et al. Temporal trends in sperm count: a systematic review and meta-regression analysis. Human Reproduction Update. 2017;23(6):646-659. doi:10.1093/humupd/dmx022
3. Rosety MÁ, Díaz AJ, Rosety JM, et al. Exercise improved semen quality and reproductive hormone levels in sedentary obese adults. Nutr Hosp. 2017;34(3):603-607. doi:10.20960/nh.549
4. Liu MM, Liu L, Chen L, et al. Sleep deprivation and late bedtime impair sperm health through increasing antisperm antibody production: a prospective study of 981 healthy men. Med Sci Monit. 2017;23:1842-1848. doi:10.12659/MSM.900101
5. Janevic T, Kahn LG, Landsbergis P, et al. Effects of work and life stress on semen quality. Fertility and Sterility. 2014;102(2):530-538. doi:10.1016/j.fertnstert.2014.04.021
6. Sansone A, Di Dato C, de Angelis C, et al. Smoke, alcohol and drug addiction and male fertility. Reprod Biol Endocrinol. 2018;16(1):3. doi:10.1186/s12958-018-0320-7
7. Univeraity of Washington Medical Center. Medicines that affect male fertility.
8. Ding J, Shang X, Zhang Z, et al. FDA-approved medications that impair human spermatogenesis. Oncotarget. 2017;8(6):10714-10725. doi:10.18632/oncotarget.12956
9. Brezina PR, Yunus FN, Zhao Y. Effects of pharmaceutical medications on male fertility. Journal of Reproduction & Infertility. 2012;13(1):3.
10. Cannarella R, Liuzzo C, Mongioì LM, et al. Decreased total sperm counts in habitants of highly polluted areas of Eastern Sicily, Italy. Environ Sci Pollut Res. 2019;26(30):31368-31373. doi:10.1007/s11356-019-06248-x
11. Cito G, Cocci A, Micelli E, et al. Vitamin D and male fertility: an updated review. World J Mens Health. 2020;38(2):164. doi:10.5534/wjmh.190057
12. New England Fertility Institute. Maximizing male fertility.
13. Hosseini B, Nourmohamadi M, Hajipour S, et al. The effect of omega-3 fatty acids, epa, and/or dha on male infertility: a systematic review and meta-analysis. Journal of Dietary Supplements. 2019;16(2):245-256. doi:10.1080/19390211.2018.1431753
14. Harvard Health. Omega-3 foods: incorporating healthy fats into your diet.
15. Li K peng, Yang X song, Wu T. The effect of antioxidants on sperm quality parameters and pregnancy rates for idiopathic male infertility: a network meta-analysis of randomized controlled trials. Front Endocrinol. 2022;13:810242. doi:10.3389/fendo.2022.810242
16. MedlinePlus. Antioxidants.
17. Harvard School of Public Health. Straight talk about soy.
18. University of Chicago Medicine. Don't make the mistake of letting a diet kill sperm.
19. MedlinePlus. Semen analysis.
20. NYU Langone Health. Medical treatments for male infertility.

Important Notice: This article was originally published at www.verywellhealth.com by Patty Weasler, RN, BSN where all credits are due. Medically reviewed by Anju Goel, MD

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