A healthy sperm count is crucial for increasing your chances of conceiving. During ejaculation, millions of sperm race to fertilize an egg, but if you have a low sperm count, your chances of pregnancy decrease because of fewer sperm. A low sperm count, also known as oligozoospermia, is when you have fewer than 15 million sperm per milliliter of semen.

Various factors such as health conditions, stress, diet, and environmental exposures can contribute to a low sperm count. Here are some effective methods to naturally increase sperm count through lifestyle adjustments, diet, and supplementation.

Cut Back on Alcohol Consumption

Excessive alcohol intake, particularly more than 10 drinks per week, has been shown to lower sperm count significantly. If you are looking to increase your sperm count, consider reducing or eliminating alcohol from your routine.

While moderate alcohol consumption (up to two drinks per day) doesn't seem to significantly affect sperm count, cutting down on alcohol may help improve sperm motility and count.

Stop Smoking

Quitting smoking can have a positive impact on your sperm count. A 2019 study found that people who had smoked for more than 10 years experienced lower sperm count and semen volume compared to non-smokers. However, those who quit smoking saw an improvement in their sperm count within just three months.

Smoking has also been linked to reduced success rates in IVF treatments, further supporting the benefits of quitting for fertility.

Incorporate Regular Exercise Into Your Routine

People who maintain an active lifestyle tend to have higher sperm counts compared to sedentary individuals. Regular exercise, such as 50 minutes of aerobic activity three times a week, has been shown to boost sperm count and motility.

However, be cautious about high-intensity exercise, as it may lead to a reduction in sperm count. Balancing exercise with rest is key to maintaining sperm health.

Reduce Stress and Improve Sleep Quality

High stress levels are associated with lower semen quality. Managing stress through physical activities, meditation, or hobbies can help improve sperm count. Additionally, good sleep hygiene is essential, as disrupted sleep patterns can negatively affect sperm quality.

Studies show that inconsistent sleep schedules or both too little and too much sleep can lead to a decrease in sperm count.

Follow an Antioxidant-Rich Diet

A diet rich in antioxidants can help combat oxidative stress, which is one of the leading causes of male infertility. Consuming foods like fruits and vegetables that are rich in vitamins C and E, beta-carotene, and folate can reduce sperm DNA damage and improve overall sperm quality.

Incorporate the following antioxidant-rich foods into your diet:

  • Vitamin C: Citrus fruits, strawberries, kiwi

  • Vitamin E: Almonds, sunflower seeds, spinach

  • Beta-carotene: Sweet potatoes, carrots, spinach

  • Folate: Leafy greens, asparagus, kidney beans

Consider Taking Antioxidant Supplements

Supplementing your diet with antioxidants such as coenzyme Q10 (CoQ10) and vitamin C may also improve sperm count. CoQ10 has been found to have a significant impact on sperm motility.

If you're considering antioxidant supplements, speak with a healthcare provider first, especially if you take medications that could interact with supplements.

Increase Intake of Healthy Fats

Omega-3 and omega-6 polyunsaturated fatty acids (PUFAs) are essential for the production of healthy sperm. Consuming healthy fats, such as those found in nuts, seeds, plant oils, and fatty fish, can help improve sperm quality and concentration.

A study suggests that men with infertility who took omega-3 supplements saw an improvement in sperm motility. Aim to include more omega-3 sources in your diet, such as walnuts, flaxseed oil, and fatty fish like salmon.

Try Fenugreek Supplements

Fenugreek supplements, which contain extracts from fenugreek seeds, may help boost testosterone levels and improve sperm count. In several studies, participants who took fenugreek supplements for 12 weeks experienced improvements in sperm count and quality.

While fenugreek supplements are generally safe, large doses can lead to low blood sugar levels, so it's important to take them in moderation.

Explore D-Aspartic Acid Supplements

D-aspartic acid (D-AA) is an amino acid that plays a role in testosterone production. Some studies suggest that D-AA supplements may help increase sperm count in men with low testosterone. While research on D-AA is still ongoing, it has shown promise in improving sperm count and motility in certain individuals.

If you're considering taking D-AA supplements, consult with a healthcare provider to determine the right dosage and assess its suitability for your health.

Factors That May Lower Sperm Count

Several lifestyle factors can lower sperm count, and while some can be managed independently, others may require medical intervention. Factors that decrease sperm count include:

  • Medications: Some antidepressants, opioids, and calcium channel blockers can reduce sperm count. Talk to your doctor if you're on these medications and trying to conceive.

  • Exposure to toxins: Pesticides, BPA plastics, and heavy metals can negatively affect sperm quality.

  • Anabolic steroid use: Misuse of anabolic steroids can reduce sperm count. If you're struggling with substance use, seek professional help.

  • Excessive heat exposure: High temperatures from tight clothing, saunas, and hot tubs can damage sperm. To prevent heat damage, wear loose-fitting boxers and avoid prolonged exposure to heat sources.

When to Consult a Healthcare Provider

If you and your partner are unable to conceive after one year of unprotected sex, it may be time to consult a fertility specialist. A semen analysis can help determine your sperm count and quality. Your healthcare provider may also suggest a fertility test for your partner.

In some cases, infertility is linked to underlying health conditions or cancer treatments that affect sperm count. If you've undergone treatments like chemotherapy or radiation, or if you have health issues such as hormonal disorders or genital trauma, consult your healthcare provider for guidance on fertility options.

A Quick Review

Low sperm count can make conception more challenging, but small lifestyle changes like reducing alcohol intake, increasing physical activity, managing stress, and eating a balanced diet may help improve sperm count. Supplements like CoQ10, vitamin C, and fenugreek can also boost sperm health. If you're struggling with fertility, consult with a healthcare provider or fertility specialist to explore treatment options.