9 Ways to Increase Your Sperm Count
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Medically reviewed by Soma Mandal, MD
A healthy sperm count increases your chances of conception. During ejaculation, just one of the millions of sperm wins the race to fertilize an egg. If you have a low sperm count, your chances of getting your partner pregnant decrease because you don't have as much sperm. Low sperm count, or oligozoospermia, means you have less than 15 million sperm per milliliter of semen.
Health conditions, stress, diet, and environmental exposures can all cause low sperm count. If you or your partner has a low sperm count, here are some potential ways to increase sperm count naturally through lifestyle, diet, and supplementation.
Limit Alcohol
Research shows heavy alcohol consumption (more than 10 drinks a week) significantly reduces sperm count in otherwise healthy people. If you are trying to increase your sperm count and drink often, try decreasing your alcohol intake or avoiding alcohol.
Low to moderate alcohol consumption (up to two drinks a day) doesn't appear to have a significant effect on sperm count or semen quality. So you can occasionally enjoy a drink if you are trying to increase your sperm count and motility—or how efficiently sperm moves.
Quit Smoking
If you regularly smoke, quitting cigarettes or other tobacco products may also help increase your total sperm count. In a 2019 study, people who smoked for 10 or more years had significantly decreased sperm count and semen volume compared to non-smokers. Those who quit smoking increased their sperm count within three months.
Research has also found smoking negatively affects the outcome of successful in vitro fertilization (IVF) treatments.
Exercise Regularly
People who regularly exercise are more likely to have higher sperm counts than those who are sedentary. If you don't have an active lifestyle, prioritizing exercise may help improve your sperm count. A small 16-week study found that participants who did 50 minutes of aerobic exercise three times a week increased their sperm count and motility.
In a 2017 study, running or lifting weights three times a week for about one hour also helped improve sperm count. However, while exercise improved sperm count, this study also found exercising didn't appear to significantly increase the men's chances of getting their partner pregnant during fertility treatments. Studies have also found that high-intensity exercise may decrease sperm count and motility.
Destress and Get Some Sleep
Reducing stress levels with physical activity, meditation, breathing exercises, yoga, or having fun may help increase your sperm count. Studies show people in stressful situations related to work, social situations, war, natural disasters, and couple infertility have lower semen quality. Stress appears to reduce luteinizing hormone (LH) and testosterone secretion, which can reduce sperm count.
Getting enough sleep is also essential to manage stress and have a healthy sperm count. Studies show low sperm count is associated with restricted and excessive sleep duration, going to bed late, and irregular sleep schedules.
Eat an Antioxidant-Rich Diet
Researchers estimate 30-80% of male infertility is caused by oxidative stress and decreased antioxidants in semen. Antioxidants found in plant foods help prevent or delay cell damage. Eating the following antioxidant-rich fruits and vegetables can help reduce sperm DNA damage that may affect sperm count and semen quality:
Vitamin C: Guava, bell peppers, citrus fruits, kiwi, mango, strawberries, pineapple, and broccoli.
Vitamin E: Dry roasted sunflower seeds, dry roasted almonds, peanut butter, kiwi, and boiled spinach.
Beta carotene: Sweet potatoes, pumpkin, carrots, spinach, and butternut squash.
Beta cryptoxanthin: Oranges, red peppers, pumpkin, and tangerines.
Lutein: Cantaloupe, corn, carrots, orange and yellow peppers, eggs, and salmon.
Nutrients like zinc, selenium, and folate also have antioxidant-like properties needed to create healthy sperm. Zinc-rich foods include fatty fish like salmon, shellfish, red meat, hemp seeds, roasted pumpkin seeds, brazil nuts, and fortified cereal. Selenium is a mineral in Brazil nuts, seafood, and organ meats. Folate is a B vitamin found in beef liver, leafy greens like spinach, asparagus, Brussels sprouts, and kidney beans.
Take Antioxidant Supplements
Research shows taking antioxidant supplements may also help boost sperm count. A 2019 study found men who took 400 mg of coenzyme Q10 (CoQ10) daily had the most significant increase in sperm count and motility. CoQ10 supplements may cause mild side effects like upset stomach or insomnia. However, you should avoid taking CoQ10 if you take blood thinners or insulin.
Vitamin C is another antioxidant supplement that may help improve sperm count. An older study found factory workers exposed to lead improved sperm count and motility after taking 1,000 mg of vitamin C supplements five days a week for three months. Vitamin C is also combined with the antioxidant vitamin E to treat infertility. However, studies on taking vitamins E and C for fertility are mixed. Some studies found vitamin E and C did not significantly improve sperm count and semen quality.
Eat More Healthy Fats
Healthy sperm cells are made up of fatty acids that the body can only get from foods. If you lack omega-6 and omega-3 polyunsaturated fatty acids (PUFAs) in your diet, your sperm isn't getting enough either. On the other hand, diets too high in saturated fats can harm sperm quality.
To help improve your sperm count and quality, try eating more nuts, seeds, plant oils, and fatty fish rich in omega-3. A 2019 review found men with infertility who took omega-3 fatty acids improved sperm concentration and motility. You need about 1.6 grams (g) of omega 3s daily, which you can get from flaxseed oil, walnuts, chia seeds, salmon, herring, mackerel, and trout.
Try Fenugreek Supplements
Fenugreek (Trigonella foenum-graecum) is a medicinal herb sold as a supplement. Research shows taking 600 mg of Testofen fenugreek seed extract supplements for 12 weeks helped increase testosterone levels that impact sperm count. Another small 2017 study found men who took 500 mg of Furosap—a fenugreek seed extract supplement—for 12 weeks improved their semen quality and sperm count.
Fenugreek supplements are considered safe for most people. However, large doses can drop blood sugar to dangerous levels. You can also experience side effects like diarrhea, nausea, and digestive issues.
Try D-aspartic Acid Supplements
D-aspartic acid (D-AA) is an amino acid needed to produce testosterone that you can take as a dietary supplement. D-AA is found in testicles, semen, and sperm cells. How D-AA affects fertility and sperm count isn't fully understood. Still, studies have found infertile men often have lower levels of D-AA.
Research also shows taking D-AA helped some men increase their testosterone levels—which may impact sperm quality and count. A 2012 study found taking 2.7 grams of D-AA for three months increased sperm count and motility. However, research on the effectiveness of D-AA is a bit mixed. Other research found that D-AA supplements did not improve testosterone in men with normal to high testosterone levels who also did resistance training. We also don't fully know the long-term risks of taking D-AA supplements.
Factors Decreasing Sperm Count
Many factors in and out of your control can decrease sperm count. You can manage some of these factors yourself or may need to see a healthcare provider for additional treatment. Some of the main factors that can decrease sperm count include:
Medications: Certain antidepressants, anit-androgens, opioids, and calcium channel blockers can cause fertility issues like low sperm count. If you're taking one of the medications and trying to get your partner pregnant, talk with your healthcare about potential alternatives.
Toxic chemical exposure: Pesticides, BPA plastics, heavy metals, natural gas, and other harmful chemicals can affect sperm quality. If you regularly work with chemicals, wear protective equipment like clothing, respirators, and goggles that help protect your body.
Anabolic steroids and substances misuse: Anabolic steroids are an artificial type of testosterone—the sex hormone responsible for things like muscle growth, facial hair, and sperm production. Misusing anabolic and other illicit substances can actually reduce sperm count and cause infertility. If you are having substance use issues, contact a healthcare provider for help. You may need behavioral therapy or other addiction treatments.
Excessive heat: High temperatures that affect the scrotum or testicles can decrease sperm count and quality. Things like tight-fitting underwear, saunas, and electric blankets can up the heat and damage sperm. To reduce heat, wear loose-fitting boxers, avoid saunas, avoid hot tubs, and don't put laptops on your lap.
When to See a Healthcare Provider
If you and your partner have not gotten pregnant after having unprotected sex for at least a year, you may want to seek fertility testing. A fertility specialist can test your sperm count and quality with a semen analysis. Your partner can also see a specialist for fertility testing.
A semen analysis involves masturbating into a sterile cup or using a special condom during sex to collect a semen sample. This sample is then examined in a laboratory within two hours to assess motility, sperm structure, sperm count, and semen volume.
Certain health conditions and cancer treatments can also decrease sperm count and motility enough to cause infertility. If you want to have a baby, talk to your healthcare provider if you've had the following treatments or health conditions:
Chemotherapy: Cancer treatments like chemotherapy and radiation therapy can lead to permanent infertility issues. If you want to conceive after having cancer treatments, talk to your healthcare provider about storing sperm before you start treatments.
Hormonal conditions: People with thyroid conditions, low testosterone (hypogonadism), and other pituitary issues produce less testosterone—which can affect sperm count and fertility. Seeing a healthcare provider can help you determine if there are treatment options, including fertility treatments and medications.
Genital trauma or damage: Testicular and urethral damage from cancer, injury, or infections can affect your body's ability to make enough quality sperm. In some cases, a surgeon may be able to reconstruct issues related to semen blockage. You may also need to seek fertility treatments with your partner.
Sexually transmitted infections (STIs): Chlamydia and gonorrhea can both damage the seminal vesicles that carry semen, causing low sperm count and volume. Staying on top of STI testing and practicing safer sex with condoms can help reduce your risk of getting an STI. If you suspect you have an STI, make sure you seek testing and treatment.
Low Sperm Count and Fertility Treatments
If lifestyle changes can't increase your sperm count, fertility treatments may help increase your chances of conceiving. Your healthcare provider may suggest one or more of the following fertility treatments:
Antibiotics: While these won't directly increase sperm count, antibiotics can help treat urinary or reproductive tract infections causing infertility.
Serophene or Clomid (clomiphene): This non-steroidal fertility medicine is typically used to help females ovulate. However, it can also help improve sperm production and testosterone secretion.
Gonal-F RFF Redi-ject (follitropin alfa): This hormonal injection can help elevate testosterone levels and increase sperm count.
Choragon (human chorionic gonadotrophin): Typically used to treat low testosterone, this fertility medication can help increase testosterone production and improve sperm count.
Femara (letrozole): This chemotherapy medication can help increase sperm concentration, sperm count, testosterone levels, and other hormones needed to improve semen quality.
Intrauterine insemination (IUI): This fertility treatment places sperm directly into the uterus. This may help increase your chances of conception if you have lower-than-average sperm count, motility issues, or ejaculation issues.
In vitro fertilization (IVF): A form of assisted reproductive technology (ART), IVF fertilizes an egg with sperm in a lab setting after collecting eggs from the ovaries and sperm. This embryo is then implanted into the uterus during ovulation.
A Quick Review
Having a low sperm count can make it difficult to conceive. Stress, diet, medications, health conditions, and toxin exposures can all cause low sperm count and motility. However, depending on what causes your fertility issues, there are ways you can naturally increase your sperm count. Small changes like limiting alcohol, exercising regularly, managing stress, and eating an antioxidant-rich diet may help improve your sperm count.
Research shows supplements like CoQ10, vitamin C, fenugreek, and D-AA may also help. If you think you have a low sperm count or an underlying health condition causing fertility issues, see your healthcare provider. They can refer you to a fertility specialist for the next steps.
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