15 Natural Ways to Increase Your Sperm Count and Boost Fertility

Problems with sperm count are quite common in men around the globe. 

Low sperm count contributes to fertility struggles. 

While some reports show that 4.5% to 6% of American men are infertile, others suggest the prevalence of infertility in U.S. males is up to 9.4%. 

Increasing your sperm count is an achievable mission. In this post, you can learn more about different ways to increase sperm count and boost fertility. 

What are the signs of low sperm count in a man?

The primary symptom of reduced sperm count is the inability to conceive a child. Sometimes men don’t have other symptoms. 

When signs and symptoms of low sperm count appear, they usually include:

  • Low sex drive, erectile dysfunction, and other problems with sexual function.
  • Reduced body or facial hair and other symptoms of hormone or chromosome abnormality.
  • Swelling, lump, or pain in the testicle area.

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15 Natural Remedies to Increase Your Sperm Count & Boost Fertility

Even though low sperm count is a frustrating problem that can affect your confidence, various natural remedies and lifestyle adjustments can help increase it. 

Scroll down to see 15 natural remedies that can help you get a higher sperm count and improve your fertility.

1. Exercise regularly 

Being overweight or obese puts you at a higher risk of many health problems. It can also decrease your sperm count and affect fertility. 

Weight loss is one of the most important measures for higher sperm count. That’s where regular exercise steps in. 

Studies show that exercising regularly can improve blood flow, increase your sperm count and improve semen quality. Make sure to choose workouts or activities you enjoy so you’re more likely to stick to them.

prostatitis exercise

2. Try D-aspartic acid supplements

D-aspartic acid (D-AA) is a form of aspartic acid, an amino acid found in two forms. This particular form, D-AA, is involved in producing and releasing testosterone in the body. 

Studies show that D-AA has a lot to do with male fertility because levels of this amino acid are lower in infertile men than fertile men. 

Supplementation with D-AA can increase testosterone levels and sperm count. In one study, three-month supplementation with D-AA elevated testosterone by 30% to 60% and sperm count by 60% to 100%.

3. Quit smoking

Smoking is a bad habit that harms your health in many ways. Besides a higher risk of cancer and heart disease, smoking can also affect fertility. 

A growing body of evidence confirms that smoking reduces sperm count. Men who smoke moderate or heavy amounts of tobacco have a lower quality of sperm than people who smoke less heavily. 

This unhealthy habit could affect sperm DNA. For that reason, quitting smoking is an important strategy to naturally boost sperm quantity. 

smoking-and-diabetes

4. Get enough vitamin C

The benefits of vitamin C go beyond a stronger immune system and extend to a higher sperm count. Vitamin C functions as an antioxidant, like vitamin E, that neutralizes free radicals and prevents or manages oxidative stress they cause. Oxidative stress can contribute to inflammation and a wide range of health problems. 

Studies reveal that oxidative stress is also associated with male factor infertility. In one study, infertile men who took 1000mg vitamin C supplements twice a day for two months experienced an increase in sperm count by 100% and sperm motility by 92%.

Not only does vitamin C improve sperm count and motility, but it also decreases the number of deformed sperm cells.

The best thing about vitamin C is that you can obtain sufficient amounts through a healthy diet. Supplementation is also an option.

5. Reduce or avoid alcohol use

Men who have a habit of drinking alcohol regularly may want to ditch this habit. Alcohol can decrease sperm production. The same applies to drugs such as marijuana and cocaine; they can also lead to abnormal sperm. 

In order to boost sperm count and fertility, you may want to decrease alcohol consumption or avoid it entirely. 

6. Manage stress

Stress can decrease sexual satisfaction and negatively affect fertility. Higher levels of stress hormone cortisol are associated with low testosterone

These two hormones act in a seesaw manner; high cortisol lowers testosterone and vice versa. Since testosterone is directly related to fertility and sperm quality, it’s easy to conclude that unmanaged stress can reduce sperm count and contribute to fertility issues.  

Manage stress to improve fertility and boost sperm count. The options to manage stress are numerous. 

Find something that relaxes you and puts you in a good mood. Some people exercise, while others read, write, or do something else. The point is that you should never ignore stress and leave it unmanaged. 

stress and anxiety

7. Consult a doctor to change your medications

Some prescription medications can reduce sperm production. These include opiates, some antibiotics, anti-androgens, methadone, antidepressants, anti-inflammatories, antipsychotics, anabolic steroids, and supplementary or exogenous testosterone.

Once you stop taking medications, your sperm count is likely to improve. Consult a doctor before you stop taking prescribed medications. Your doctor may recommend an alternative that doesn’t lower sperm count or affects sperm cell.

8. Get enough vitamin D

Vitamin D is important for male and female fertility alike. Also known as the sunshine vitamin, it can increase testosterone levels in the body. 

Studies show that men deficient in vitamin D tend to have lower testosterone. Additionally, higher vitamin D levels are associated with increased sperm motility. 

Good dietary sources of vitamin D include oily fish such as salmon, liver, egg yolks, fortified foods, and mushrooms. If you don’t get enough vitamin D through diet, supplementation is a viable option. 

vitamin d and diabetes

9. Try a fenugreek supplement

Fenugreek is a clover-like herb whose seeds have been used for centuries in the traditional medicine of various cultures. Many men use fenugreek supplements to manage poor sperm health and fertility problems. 

In one study, a compound containing fenugreek seeds significantly improved sperm count and semen quality. Fenugreek supplements are easy to find online and in stores.

10. Try Tribulus Terrestris supplement 

Also known as puncture vine, Tribulus Terrestris is a medicinal herb used for centuries to improve low testosterone levels and male fertility. 

Supplementation with this herb can boost sperm count and enhance libido and erectile function.

tribulus terrestris

11. Eat healthy fats

Not all fats you eat are the same. Some fats are good, and others are bad. Polyunsaturated fats are vital for the development of the sperm membrane. These fats include Omega-3 fatty acids, which can improve sperm motility and sperm concentration. 

At the same time, trans fats can decrease sperm count. Avoid junk food, unhealthy snacks, and other sources of trans fats. 

Instead, focus on eating foods abundant in Omega-3s, such as fatty fish. Olive oil and other healthy oils are also a good addition to your diet.

12. Try an ashwagandha supplement 

Ashwagandha is an ancient herb that has been used in Ayurvedic medicine for centuries. This herb has the potential to increase testosterone levels and thereby improve male fertility. 

In one study of men with low sperm count, supplementation with ashwagandha increased sperm count, semen volume, and sperm motility.

ashwagandha-sleep

13. Get enough zinc

Zinc is an essential mineral for male sexual and reproductive health. Low zinc levels are linked to low testosterone, decreased sperm count, increased risk of male infertility, and poor sperm quality. 

Getting enough zinc can increase testosterone and sperm volume. Additionally, supplementation with zinc can decrease the reduced testosterone level that tends to occur after high-intensity exercise. Consume zinc-rich foods for healthy sperm count.

14. Get enough sleep

Insufficient sleep is associated with poor quality of sperm. Lack of sleep increases stress levels and may lead to lower testosterone. 

For that reason, getting enough good night’s rest is vital for sexual and reproductive health. Strive to get seven to nine hours of sleep every night for healthy sperm. 

melatonin supplement

15. Avoid estrogen-rich foods 

Some foods, such as soy products, contain phytoestrogens, i.e., plant estrogens. Consumption of these foods can decrease testosterone bonding and production of sperm and its quality. 

You may want to adjust your diet so that it doesn’t contain estrogen-rich foods. Focus on foods that supply the body with minerals and vitamins it needs for sperm production.

Medical treatment

Medical treatment for low sperm count depends on the underlying cause. Hormonal treatments are often recommended for men whose sperm count is low due to low testosterone and imbalances of other hormones.

For men with sexual problems such as premature ejaculation and erectile dysfunction, counseling can help.

Medications, i.e., antibiotics, are necessary in cases of infections in the reproductive tract.

Surgery is also an option for men with low sperm count. Surgical procedures are an option for cases involving large varicoceles, blockages, and problems that prevent sperm from leaving the body.

Assisted reproductive technology (ART) treatment is also an option for some men. This fertility treatment involves obtaining sperm through normal ejaculation in a fertility clinic. Then, sperm is inserted into a female genital tract or used for IVF treatment.

Conclusion

Various factors affect sperm count in men. Thankfully, there’s a lot you can do to increase it and boost your fertility. A healthy lifestyle is vital for optimal sexual and reproductive health in men. This post showed you how to increase sperm count. Try to implement these tips into your lifestyle. 

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Sources

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