Sperm count is one of the most important factors that affect male fertility. A low sperm count can make it difficult to conceive a child, and it can also indicate underlying health problems. Fortunately, there are many natural ways to boost your sperm count and improve your chances of becoming a father.
What is a normal sperm count?
According to the World Health Organization (WHO), a normal sperm count is at least 15 million sperm per milliliter of semen, or at least 39 million sperm per ejaculate¹. A sperm count below this threshold is considered low, and it may reduce your fertility.
What causes a low sperm count?
There are many possible causes of a low sperm count, such as:
- Genetic or chromosomal abnormalities
- Hormonal imbalances
- Infections or inflammation of the reproductive organs
- Varicocele (enlarged veins in the scrotum)
- Obstructions or blockages in the sperm ducts
- Exposure to toxins, radiation, or heat
- Lifestyle factors, such as smoking, alcohol, stress, obesity, and poor diet
How to increase sperm count naturally?
There are some simple and effective ways to increase your sperm count naturally, such as:
- Eat a healthy and balanced diet. Your diet plays a crucial role in your sperm health. Some nutrients that are especially beneficial for sperm production and quality are:
- Zinc: This mineral is essential for sperm formation and motility. Zinc-rich foods include oysters, meat, poultry, eggs, nuts, seeds, and legumes².
- Vitamin C: This antioxidant helps protect sperm from oxidative stress and improves sperm motility and morphology. Vitamin C-rich foods include citrus fruits, berries, peppers, broccoli, and tomatoes³.
- Vitamin E: This vitamin also acts as an antioxidant and enhances sperm function and fertility. Vitamin E-rich foods include sunflower seeds, almonds, spinach, avocado, and olive oil⁴.
- Omega-3 fatty acids: These fats are important for sperm membrane integrity and fluidity. Omega-3-rich foods include fatty fish, such as salmon, tuna, and sardines, as well as flaxseeds, chia seeds, and walnuts⁵.
- Folate: This B vitamin is involved in DNA synthesis and repair, and it may prevent sperm chromosomal defects. Folate-rich foods include leafy greens, beans, lentils, and fortified cereals⁶.
- Selenium: This trace element is necessary for sperm formation and motility. Selenium-rich foods include Brazil nuts, seafood, meat, poultry, and eggs.
- Avoid foods and substances that can harm your sperm. Some foods and substances that can negatively affect your sperm count and quality are:
- Trans fats: These artificial fats can increase inflammation and oxidative stress, and impair sperm quality. Trans fats are found in processed foods, such as baked goods, snacks, margarines, and fried foods.
- Soy products: These plant-based foods contain phytoestrogens, which can mimic the effects of estrogen and lower testosterone levels. Soy products include tofu, soy milk, soy sauce, and soybean oil.
- High-fructose corn syrup: This sweetener can increase insulin resistance and inflammation, and reduce sperm count and motility. High-fructose corn syrup is found in sodas, candies, sauces, and processed foods.
- Smoking: This habit can damage sperm DNA, reduce sperm count and motility, and increase the risk of infertility and miscarriage. Smoking also exposes you to harmful chemicals, such as nicotine, tar, and carbon monoxide.
- Alcohol: This substance can interfere with testosterone production and metabolism, and impair sperm quality and function. Alcohol can also affect your libido and erectile performance.
- Exercise regularly and maintain a healthy weight. Physical activity can improve your blood circulation, hormone levels, and overall health, which can benefit your sperm count and quality. Exercise can also help you lose weight if you are overweight or obese, which can improve your fertility. A 2017 study found that aerobic exercise for 16 weeks increased sperm count and motility in 45 men with obesity. However, avoid excessive or intense exercise, as it can increase oxidative stress and lower testosterone levels.
- Get enough sleep and manage stress. Sleep is essential for your body to repair and regenerate, and it also affects your hormone levels and mood. Lack of sleep can reduce your testosterone levels and impair your sperm quality. A 2013 study found that men who slept less than six hours per night had a 25% lower sperm count than men who slept more than eight hours per night. Stress can also lower your testosterone levels and affect your sperm production and function. Stress can also lead to unhealthy behaviors, such as smoking, drinking, and overeating, which can harm your sperm health. To manage stress, you can try relaxation techniques, such as meditation, yoga, breathing exercises, or massage.
- Avoid exposure to heat and radiation. High temperatures can affect your sperm production and quality by damaging the cells in your testicles. Avoid wearing tight underwear, taking hot baths, or using laptops or electric blankets on your lap. Also, limit your exposure to radiation from sources such as X-rays, cell phones, and Wi-Fi devices, as they can generate electromagnetic fields that can harm your sperm DNA and function.
- Consider taking supplements. Some supplements may help increase your sperm count and quality by providing essential nutrients or antioxidants. However, before taking any supplements, consult your doctor for advice and dosage. Some supplements that may help improve your sperm health are:
- D-aspartic acid: This amino acid is involved in testosterone synthesis and sperm production. A 2012 study found that taking 2.66 grams of D-aspartic acid per day for 90 days increased sperm count and motility by 60–100% in men with low sperm count.
- Ashwagandha: This herb is a traditional remedy for male infertility and sexual dysfunction. A 2013 study found that taking 675 milligrams of ashwagandha root extract per day for 90 days increased sperm count and motility by 167% and 57%, respectively, in men with low sperm count.
- Maca: This plant is a popular aphrodisiac and fertility enhancer. A 2016 review of four studies found that taking 1.5–3 grams of maca per day for 12 weeks improved sperm count and motility in healthy men.
- Fenugreek: This spice is known for its ability to boost testosterone levels and libido. A 2017 study found that taking 600 milligrams of fenugreek seed extract per day for 12 weeks increased sperm count and motility by 26% and 12%, respectively, in men with low sperm count.
- Coenzyme Q10: This antioxidant is involved in energy production and protection of cells from oxidative damage. A 2013 study found that taking 200 milligrams of coenzyme Q10 per day for 26 weeks increased sperm count and motility by 113% and 104%, respectively, in men with low sperm count.
Conclusion
Sperm count is an important factor for male fertility, and it can be influenced by many factors, such as diet, lifestyle, and health conditions. By following some natural tips and tricks, you can increase your sperm count and improve your chances of conceiving a child. However, if you have a low sperm count or other fertility issues, you should consult your doctor for diagnosis and treatment.