11 Natural Ways to Increase Sperm Count


Sperm count is assessed by fertility doctors during routine semen analysis and they consider it to be an important factor for fertility. They also believe that factors that influence testosterone levels have the most significant impact on sperm number and quality. Genetic disorders, infections, and tumors can also impact sperm count.

increase the sperm count

The following article describes 11 natural ways to increase sperm count.

Natural ways to increase sperm count 

  • Get enough exercise and sleep

Weight loss and exercise among people with overweight or obesity can lead to an improved or increase sperm count according to several studies. Regular exercise can boost testosterone levels and improve fertility.

Men who exercise regularly have higher testosterone levels and better semen quality than inactive men according to some studies.

Too much exercise should be avoided because it may have the opposite effect and potentially reduce testosterone levels. A man can minimize this risk if he gets the right amount of zinc.


If a man exercises rarely and wants to improve his fertility then becoming physically active should be one of his top priorities.

  • Quit smoking

According to some studies it is found that sperm count can be increased if you quit smoking. It is found that people who smoke regularly had a lower sperm quality than people who smoke in intervals.

  • Relax and minimize stress

Sexual satisfaction is reduced due to stress and this will impair your fertility. Cortisol hormone may partly explain these adverse effects of stress this is believed by some researchers.

Levels of cortisol hormone raise when there is prolonged stress which has strong negative effects on testosterone. So, when cortisol goes up, testosterone level goes down.

Anxiety can be treated with medication and milder form of stress can be reduced with some relaxation techniques. Meditation, exercise, and spending time with friends are some simple ways to manage stress.

  • Get enough vitamin D

Vitamin D is important for both male and female infertility. It will boost testosterone levels. Low levels of testosterone are likely to be found in those men who have a deficiency of vitamin D.


Deficiency in calcium may also adversely impact sperm count.

  • Take Fenugreek supplements

Fenugreek is a popular medicinal herb. A man who takes 500 mg of Fenugreek extract daily has increased testosterone levels, strength, and fat loss, compared with a placebo.

If a man takes 600 mg of Testofen, a supplement made from Fenugreek seed extract, daily for 6 weeks then libido, sexual performance, and strength will improve.

  • Get enough zinc

Zinc is found in animal foods, such as meat, fish, eggs, and shellfish. One of the cornerstones of male fertility is getting enough zinc.

Low zinc status is associated with low testosterone levels, poor quality of sperms, and an increased risk of male infertility. Those who are low in zinc should take zinc supplements which may increase testosterone levels and sperm count in them.

Decreased levels of testosterone which is associated with an excessive amount of exercise are also improved by zinc supplements.

  • Take ashwagandha

Ashwagandha is a medicinal herb that has been used in India since ancient times. Ashwagandha improves male fertility by boosting testosterone levels.

Men with low sperm count if take 675 mg of ashwagandha root extract per day for 3 months then it will improve fertility. Ashwagandha has played an important role in traditional medicines as a remedy for several forms of sexual dysfunction.

Supplements of ashwagandha improve sperm count, sperm motility, antioxidant status, and testosterone levels.

  • Eat maca root

Maca root supplements may improve libido, fertility, and sexual performance. Maca root is a popular plant food that has been traditionally used for its ability to enhance libido and fertility.

Sexual desire and libido are improved if 1.5-3 grams of dried maca root is taken for periods of up to 3 months. 2.4 grams of dried maca root for 12 weeks can improve erectile dysfunction and sexual well-being.

Sperm count and motility are increased if 1.75 grams of maca powder is taken every day for 3 months. All these findings have been partly confirmed by reviews, more research is needed before definite claims can be made.

  • Eat more antioxidant-rich foods

Antioxidants are molecules that deactivate compounds called free radicals which damage cells. There are several vitamins and minerals which acts as antioxidant and consumption of these antioxidants will increase sperm count. Some antioxidants that may contribute to a healthy sperm count are as follows:

  • Lutein
  • Vitamin C
  • Beta-carotene
  • Beta-cryptoxanthin
  • Avoid certain medications

Some medications can decrease healthy sperm production. When a man stops taking prescribed medication sperm count should return to normal or increase. Some medications which reduce the production of sperm are as follows:

  • Anti-androgens
  • Anti-inflammatories
  • Some antibiotics
  • Antipsychotics
  • Opiates
  • Antidepressants
  • Anabolic steroids
  • Methadone
  • Exogenous testosterone

If a man taking any of these medications believes that they are reducing the sperm count and affect fertility then he should consult a healthcare provider.

  • Increase healthful fat intake

For the healthy development of the sperm membrane, polyunsaturated fats are crucial. Omega-3 and omega-6 are included in such fats. Males experience significant improvement in sperm motility and concentration who are supplemented with omega-3 fatty acids.


Some medications that doctors prescribe to treat a low sperm count are as follows:

  • Oral Serophene
  • Letrozole or anastrozole
  • Exogenous androgens
  • Antibiotics if urinary or reproductive tract infection cause low sperm count
  • Human chorionic gonadotropin



There are some lifestyle changes, natural remedies, and dietary adjustments that help a male to improve low sperm count.

Regular exercise, sleep schedule, and avoiding tobacco, excess alcohol, and illicit drugs are the lifestyle changes which increase levels of testosterone. The best way to boost sperm count is to take a balanced diet that includes plenty of fruits and vegetables.