One 2019 review of 18 studies found that men with higher D levels had improved overall fertility and sperm count. Studies show that low zinc is correlated with low sperm count, poor sperm quality, and decreased fertility rates. Researchers have found that supplementing with vitamin B12 is just as effective as supplementing with antioxidants when it comes to supporting healthy sperm count. Follow a balanced diet and cut out foods that could inhibit sperm production for the best results. However, do consult your physician before incorporating it into your diet. However, always consult the doctor before starting any supplementation to ensure it’s appropriate for your specific health needs and conditions. Vitamin D is essential for maintaining hormonal balance and ensuring that reproductive hormones function optimally. It’s the total number of sperm in a given sample of semen, and it's one of the primary metrics used in a semen analysis to assess a man's fertility potential. This highlights why paying attention to male reproductive health is so critical. The conversation around male fertility is more relevant than ever. Antioxidants like vitamin C, vitamin E, and beta-carotene can help improve sperm count and quality. Sperm count is one of the key factors in male fertility, and low sperm count can significantly reduce the chances of conception. Dr Hopkisson estimates low sperm count might affect 30-40% of couples in the UK and that there's a taboo surrounding male fertility. There are many natural lifestyle changes that can improve male fertility, support hormone balance, and promote healthy sperm production. Here is a list of foods to steer clear of if you want to improve your sperm health and increase male fertility. In this guide, we explore the top foods scientifically proven to help increase sperm count, improve motility, and support overall male fertility. Improve Male Fertility Naturally: 13 Proven Ways That Work Sperm quality involves motility, morphology, and DNA integrity. Walnuts, flaxseeds, and sunflower seeds are rich in omega-3 fatty acids and zinc, essential for sperm motility and count. Male fertility is a growing concern in today’s fast-paced, stress-laden world. Shorter days typically mean less time outdoors, leading to lower vitamin D levels. Eproductive hormones, while the absence of a diet rich in antioxidants such as zinc and vitamins C/E, due to poor habits, leads to damaged DNA integrity. Ejaculate is the combination of sperm and semen that exists outside the body after ejaculation. If you’re interested in how to increase sperm count, some background information is in order. First, let’s discuss what sperm is in the context of your body and sperm count. In this article, we’ll talk about natural sperm boosters that you can use to increase your sperm count. Nuts are a good source of healthy fats and protein.Tribulus Terrestris, also known as gokshura, is an Ayurvedic remedy to increase sperm count and improve sperm quality as it can enhance hormone levels.Regular, moderate exercise increases testosterone & improves sperm health.This energy is critical for sperm to develop properly and gain strong swimming ability (motility).Sperm quality, motility, and morphology also determine male fertility.We at Omya Fertility follow structured hormone assessment protocols during male fertility evaluation to guide further treatment planning.Smokers have up to 23% lower sperm concentration. Vitamin D values in both fertile and infertile men were related to the content of semen and the number of male hormones. This study suggests that in men with symptomatic hypogonadism, Furosap, and Fenugreek extracts of seed may improve fertility and sexuality. Traditionally it is often used to improve fertility. But you should avoid heavy exercise because the opposite effect can be achieved and testosterone levels can potentially be reduced Exercise is a physical activity that requires physical effort to maintain or improve health and fitness. Maintain a Healthy Weight for Balanced Hormones From the earliest days of conception and through the first trimester, your body undergoes profound changes. Most stomach pain during early pregnancy is your body's way of making room for the miracle that is growing inside you. Does she need better sleep, more energy, hormonal support, or future planning (fertility supplements)? To choose the right health and wellness gift, think about her needs. How do I choose the right health & wellness gift? Doctors who specialize in fertility evaluate sperm count after performing a semen analysis due to its importance to fertility. Adopting healthy lifestyle practices to promote his fertility — and avoiding things that can damage it — may improve you and your partner's chances of conceiving. He's most likely to produce high-quality sperm if he maintains a healthy weight. You must seek medical evaluation when sperm count remains low despite lifestyle correction. Long hot baths and saunas increase thermal stress. We at Omya Fertility routinely assess substance exposure due to a strong association with male infertility. How do You Know if You Have a Low Sperm Count? In most cases, once a person stops taking the drug his sperm will return to normal or increase, but it is worth checking with your GP if you have any worries. ‘The reason his testicles are on the outside of his body is so his sperm stays cool, which keeps it effective,’ says Zita. This is a biggie, it's been proven that smoking reduces sperm count by as much as 23%, so if you are trying for a baby, now might be the time to persuade him to quit. Add some nuts and unsalted seeds to your diet as they can improve sperm quality. Therefore, consuming a balanced diet is one of the most important tips to improve sperm health. Engaging in aerobic exercise increases the overall wellness of your body, which translates into lower stress, better metabolism, and thus, higher sperm count. Congenital disabilities in the male reproductive track—especially those that result in crimping of the vas deferens—reduce sperm count and also the quality of the sperm that form. It is a vital factor in male fertility since sperm must be able to pass through the female reproductive system efficiently to reach and fertilise the egg. Lack of sleep is something you will be accustomed to once you're a new parent, but to increase sperm count, ensure you get enough shut-eye now. Giving up smoking will to increase sperm count and prolong your life, something that becomes even more important when you conceive and become a father. You may have ignored the warnings on the packets until now, but start paying attention if you want to increase your sperm count. The impact of alcohol intake on sperm quality is controversial, but moderating your alcohol intake is a good idea in general. There is a range of vitamins and antioxidants that studies show are beneficial for increasing your sperm count. Natural Ways to Increase Your Sperm Count Exercise, diet, and staying away from harmful habits can increase sperm count naturally. Protects sperm DNA, improves motility, and boosts overall fertility. This sperm increase food is rich in antioxidants and works wonders for enhancing sperm quality. Protects sperm from free radical damage and improves sperm quality. Extra body fat can cause hormonal shifts that drastically reduce sperm production. Physical exercise helps ensure proper blood circulation and maintain a healthy weight, which are good factors for sperm health. Seafood is an excellent source of Polyunsaturated Fatty Acids (PUFAs), and fat-soluble vitamins (A, D, E, K) - both of which are observed to have a great impact on sperm health. Vegetables and fruits are rich sources of antioxidants, folic acid, fibre, and minerals which are beneficial to improve the sprem count, health, quality and fertility. Sitting, laptops, biking, tight underwear and clothes, hot baths and hot tubs are kryptonite to healthy sperm production. On the flip side, getting 7–8 hours of restful sleep each night supports the body’s natural hormone cycles and can improve both sperm count and quality. Research shows that men who regularly sleep less than 6 hours per night are more likely to have lower testosterone levels, which are essential for sperm production. Getting enough quality sleep isn’t just important for overall health — it also plays a major role in male fertility. In fact, up to 40–50% of fertility challenges are linked to male factors like low sperm count or poor motility. Processed meat and high saturated fat foods Garlic is a healer on multiple levels and contains allicin, a compound that helps increase blood flow to the sexual organs and protects sperm from oxidative damage. Research shows that men who consume about two handfuls of walnuts per day have improvements in sperm vitality, motility, and morphology. Believe it or not, dark chocolate has a lot going for it when it comes to sperm production. Spending more than 30 minutes in water that's 104 F (40 C) or above may lower his sperm count. Heavy drinking can reduce the quality and quantity of sperm. Chewing tobacco also may cause low sperm counts. And keep your testes cool because heating them up (like in a sauna or hot tub) may decrease the sperm count. Recreational drugs like marijuana and cocaine are also linked to reduced sperm count, quality, and sexual function. Quitting smoking is one of the most powerful ways men can improve their fertility health. A visit with a primary care doctor or urologist can help identify and address any underlying issues that might affect sperm health — many of which are treatable. Garlic contains significant amounts of several vitamins and nutrients mentioned in this article, but garlic as a whole has been found to have positive effects on male fertility. When folate levels are low, sperm may replicate improperly, which reduces sperm quality. Folate is essential for male fertility and plays an important role in spermatogenesis (the formation of sperm inside the testicles). In addition to the sperm count improvements, the percentage of motile sperm also nearly doubled from 31.2% motility to 60.1%. As the graph above shows, vitamin C supplementation resulted in a more than twofold increase in sperm counts among the men studied. High cortisol levels can lower testosterone, reducing sperm production.Just as there are foods that your guy may want to eat more of to improve fertility, there are others he can cut back on or remove from the menu entirely.Let’s walk through the best foods to increase sperm count.This infographic outlines a few simple but effective measures you can take to protect and support your sperm health.Therefore, experts emphasize a holistic approach that involves enhancing sperm quality and count naturally.Your diet in the weeks, days and hours ahead of your race can power you to the finish lineIn one study, men who received 2,000mg of vitamin C per day for 2 months showed substantial increases in their sperm count and motility.You must act early to protect reproductive potential. Aerobic exercise is one of the most potent ways to naturally increase your sperm count. There are quite a few unanswered questions about tribulus, including how it could influence sperm production, but if you’re desperate, it might be worth a shot. Garlic is useful for some different health benefits, including increasing your sperm count, most likely through its action as a general aphrodisiac. Individuals who exercise, have good nutrition, and maintain a happy disposition are healthier, and good health leads to a higher sperm count, generally speaking. Omega-3 fatty acids are another vital part of the male fertility puzzle. The ideal supplement for improving sperm motility will have an extensive blend of bioavailable nutrients and bioactive compounds that all work together to maximize fertility. When it comes to finding the best male fertility supplements, diversity is key. Limiting fried and charred foods as well as trans fats are also important in limiting inflammation and oxidative damage, and increasing overall fertility. A variety of colorful plants provide antioxidants and fiber to effectively combat oxidative stress on sperm cells and promote natural detoxification of harmful toxins. While individual studies suggested benefits, the pooled data did not show a statistically significant increase in sperm concentration. When researchers combined the results of five small clinical trials, the impacts on sperm count were more ambiguous. A later study involving 20 healthy men (ages 20–40) found similar trends. Fueling your body with the right foods helps you stay healthy and makes a big difference in your fertility. Ashwagandha is a testosterone-boosting all-star that improves sperm count and motility. He needs to make sure he gets enough sleep and regular exercise (but no ultra-marathons — excessive exercise has been shown to decrease testosterone levels and sperm quality). After three months, the chances of increased sperm count and motility are even greater. Hence, we need strong swimmers and at least 42% of the sperms need to have this quality.2 Let’s quickly have a look at the different parameters often measured while analyzing the health of one’s sperm. Think of your sperm count as a holistic product of your lifestyle. Barring genetic or congenital disabilities, your sperm count is largely within your control. By addressing these, you can support better male reproductive health and increase your chances of conception. Taking 3,000 IU of vitamin D3 every day can increase your testosterone levels by about 25%. Even excessive consumption of alcohol reduces the level of testosterone in the body as well as the quantity and quality of the sperm. When it comes to male fertility, the number of sperm is an important aspect that needs to be considered. Now, I’m not saying you need six-pack abs to boost your fertility. If you’re overweight, losing even a small amount of weight can help improve your chances of conceiving. Being either overweight or underweight can have a negative impact on your fertility. Remember, managing stress isn’t just important for your overall well-being – it can also positively impact fertility. Ensure you’re getting enough shut-eye every night to keep your stress levels in check. But there are plenty of ways to manage stress and improve your chances of conceiving. Did you know that stress can actually affect your fertility? While exercise is largely beneficial, certain types or intensities can be counterproductive to male fertility. The following table provides a direct comparison of different exercise modalities and their specific benefits for sperm health, helping you choose the right combination for your goals. However, the relationship between exercise and male fertility follows an inverted U-curve, meaning that while moderate activity is beneficial, excessive or insufficient exercise can be detrimental. We'll cover physiological mechanisms, recommended routines, and important considerations for men looking to improve their reproductive health. Engaging in the right types and amounts of exercise can positively influence key parameters like sperm count and motility, which are crucial for conception. Dr. Hopkisson warns genital heat stress is possibly a bigger issue than men might realise. We also look at motility (a measure of how many swim in the right direction) and finally, “morphology”. These are the volume of ejaculate (how many millilitres is produced) as well as how many sperm is within it. It should not be used as a substitute for the advice of an appropriately qualified and licensed practitioner or healthcare provider. This aphrodisiac root has been used to treat infertility for hundreds of years. Broccoli is packed with vitamin A, as are red peppers, spinach, apricots, sweet potatoes and carrots. That’s why we’ve put together a list of foods you definitely need to get on his 'Trying To Conceive' menu... So, if his mind’s elsewhere and racing with work worries, perhaps suggest he takes action to de-stress. These include some antibiotics, anti-androgens, anti-inflammatories, antipsychotics, corticosteriods, anabolic steriods, exogenous testosterone and methadone. The other important components of a semen analysis include motility (or the percent of sperm that are moving and how they're moving) as well as morphology (an analysis of sperm shape). It's important to remember that sperm count isn't the only factor in predicting fertility from sperm. A normal sperm count is anything from 15 million to more than 200 million sperm per milliliter of semen. A low sperm count means the amount of sperm in his semen is lower than normal. If you want to understand how to increase sperm count naturally, you have got to realize that nutrition plays a very important role. Packed with the goodness of essential minerals and vitamins, this fertility multivitamin for men can improve energy, stamina, and immunity. Vitamin D deficiency has been linked to lower testosterone and poor sperm motility. Stress can increase cortisol levels, which in turn lowers testosterone. Those foods will offer other health benefits along with increasing your sperm count. It can't hurt to have your partner add in more fertility-friendly foods and scale back on some less healthy choices. Full-fat dairy foods can negatively impact sperm count and motility. Sure, your partner knows this stuff isn’t good for the heart or the waistline, but fatty, fried and sugary foods can impair male fertility too. Pumpkin seeds contain a hefty dose of zinc and omega-3 fatty acids, both of which may help improve sperm quality. Simple lifestyle adjustments can often lead to significant improvements. The good news is that you have more control over your fertility than you might think. Tua Saúde is an informative space that intends to inform and educate readers about topics related to health, nutrition and wellbeing. Ideally, the consumption of phytoestrogens by men should be guided by a urologist or registered dietitian, according to each patient's individual nutritional needs. Some studies 1,2 carried out on laboratory animals showed that the consumption of phytoestrogens, mainly soy isoflavones, can impact fertility. Smoking tobacco or marijuana introduces toxins that impair sperm motility, reduce count, and damage DNA. There are at-home sperm test kits available that measure sperm concentration and motility. Native to Peru, it enhances libido and increases sperm volume. Contains allicin, which improves blood flow and sperm viability. A nutritious and balanced diet focused on whole foods can support sperm health and raise sperm count. Learn how to improve sperm health and fertility with lifestyle, diet and fitness strategies. The right fertility-boosting foods for men can protect sperm, improve mobility, and boost testosterone levels. With rising concerns over male infertility, many are seeking natural ways to boost sperm health. Your sperm count is the number of sperm cells in every millilitre of semen. Adjusting your diet to focus on plant-based, whole foods may improve erectile function “We know it clearly affects sperm health,” shares Dr. Bole. “We can see that stressful periods in life really affect sperm count,” reports Dr. Bole. Another way to boost your sperm count is to exercise regularly since that will release more testosterone in your body. Along with sticking to nutritious foods, try to drink alcohol only in moderation if at all since more of it can contribute to lower sperm production. In general, the most common causes of low sperm count are overall health and lifestyle factors such as stress. If ejaculation hasn’t occurred in quite a while, the body’s immune system loses track of sperm cells as “self” cells. For those who have diseases such as diabetes or HIV, it’s probable that the sperm count will be lower than in other people. Infection based lowering of sperm count is typically transient. If your body is fighting off an infection, sex cell production takes a backseat to defense. It is a crucial aspect of male fertility evaluation since sperm morphological abnormalities can affect the sperm’s ability to fertilise an egg.Perform egg retrievals, embryo transfer, and the full suite of reproductive services.Antioxidants such as Vitamin C found in citrus fruits can also play a crucial role in increasing male fertility.Excess training suppresses reproductive hormone output.There’s no one “best” way to make sperm healthier, but lifestyle changes and nutritional support can generally help improve sperm quality.Finally, it’s important to talk with a qualified healthcare provider before starting supplements, especially if you take other medications or have existing medical conditions.Pumpkin seeds are an excellent source of zinc, a mineral crucial for testosterone production and sperm quality. There are many natural ways in which a male can improve or boost male fertility and increase sperm count. Factors such as low semen functioning, low sperm count, and poor sperm quality can contribute to male infertility. Incorporating these nutrient-rich foods into your diet can naturally boost sperm count and improve overall fertility health. The big three of male fertility are sperm count, quality, and motility. Zinc supplementation (100 to 200 mg daily) has been shown to increase testosterone levels, sperm count and sperm motility. Read on to find out ways to boost male fertility and increase sperm count naturally, and to understand lifestyle factors which can impact male fertility. Packed with zinc, these foods can boost testosterone levels and increase sperm count. Yes, doing daily moderate exercise can improve sperm count by boosting testosterone levels and improving overall health. Regular, moderate exercise increases testosterone & improves sperm health. Incorporate antioxidant-rich foods or consider supplements after consulting a healthcare professional. While BMI isn’t a perfect measure of body composition, aiming for a normal BMI and reducing excess fat especially around the waist, can have a significantly positive impact on sperm measures. Obese men are three times more likely to exhibit a reduction in semen quality than men of a normal weight. Works with zinc to improve overall sperm health and reduce chromosomal defects. Improves testosterone levels and sperm motility. Loaded with protein and vitamin E, eggs help improve sperm motility and protect sperm cells from damage. Spinach, kale, and other leafy greens are high in folate, which improves sperm quality and reduces DNA fragmentation. In this detailed guide, we will explore 10 powerful, natural ways to increase sperm count, along with tips on diet, supplements, exercise, sleep, and more. Therefore, you must stop smoking to see noticeable improvement in sperm health over time. Caffeine consumption is known to impair male fertility by causing changes in sperm DNA. So, get at least 7 to 9 hours of sleep each day to improve your sperm health and general well-being. Research shows that your risk of infertility increases by 10% with every 20 pounds of excess weight. Having obesity can affect your health in many ways, including fertility. “It will drive your sperm count way, way, way down.” But don’t take a testosterone supplement thinking it will boost fertility. A lot must go right for a single sperm to fertilize a female’s egg to start a pregnancy. Get vitamin C in oranges, tomatoes and grapefruit, among other foods. Yes, chronic stress can impact fertility by disrupting hormonal balance and ovulation patterns. To find out more about pre-conception health, fertility testing or to book an initial consultation, please contact us. It has been proven that drug consumption directly correlates with a decrease in sperm count. Studies have found that obese men who exercise regularly and lose weight have an increased chance of getting more sperm than those who don’t exercise regularly. In response to stress, your body takes defensive measures and conserves its energy in order to protect itself. There are a number of factors that can help determine the quality of sperm, including the quantity or concentration of sperm cells. The number of couples experiencing infertility has increased from one in six in the last decade. Similar to other vitamin deficiencies, vitamin D is important for fertility, and levels have been linked to sperm motility, count, and more. Similar to cigarette smoking, heavy alcohol consumption is also linked to poor sperm motility, count, and other negative impacts on male fertility. Importantly, these changes happened without altering hormone levels such as testosterone or estrogen, suggesting that maca works directly on sperm quality rather than through hormone changes. How to create a stress-free period care routine? From sanitary products to supplements for cramps and stress, a period kit will ensure that you're prepared for anything that your day throws your way.3. That is because menstruation can make the whole body more vulnerable to irritation, infections, and discomfort. Period care tips are very important for maintaining proper menstrual health and hygiene. Vitamin A is required for the maintenance of the male genital tract and spermatogenesis (the development of sperm.) Think of zinc as both the construction crew and the quality inspector for sperm. If you’ve been wondering how to increase sperm concentration fast, now you know where to start — and you don’t have to figure it out alone. From small diet upgrades to tracking your semen analysis, every effort counts. Following a Healthy Diet Zinc is a crucial mineral for sperm production and testosterone synthesis. Specifically, the research mentioned that treatment with 1g or 2g of fish oil increased sperm count, motility, and morphology. This may be due to the presence of antioxidants that can improve sperm motility and fertility. Regular exercise is not only good for overall health but can also increase sperm count. Infections in the genital area, including chlamydia and gonorrhea, can negatively impact sperm production and quality. Low sperm count and poor sperm quality can be caused by a variety of factors, including lifestyle habits, genetics, and underlying medical conditions. Diagnosis of low sperm count will start with a semen analysis and this may reveal the cause of any fertility issues. Another study, by the European Society for Human Reproduction, suggests "an assessment of semen quality should be recommended for men of reproductive age who are affected by COVID-19" Following a healthy lifestyle that fosters sperm health and fertility can improve the chances of achieving pregnancy. Learn about steps to take, as well as things to avoid, to keep sperm healthy and improve fertility. These include ashwagandha, an adaptogenic herb, that helps reduce stress levels, thus contributing to increased testosterone levels in a healthy man. Maintaining a healthy weight through proper diet and exercise can significantly boost sperm health and improve your chances of conception. Similarly, a recent study showed that ashwagandha supplementation increased sperm quality as well as semen volume and sperm count. The connection between sleep and male fertility is well-supported by scientific research, showing that improvements can be seen relatively quickly once sleep patterns are corrected. Studies have shown that men who engaged in regular stress-reduction practices, such as mindfulness meditation for 20 minutes daily over a 12-week period, saw up to a 35% improvement in sperm motility. The positive effects of stress reduction on sperm health are well-documented and significant. Chronic stress triggers the release of cortisol, a hormone that can suppress testosterone production and interfere with spermatogenesis. It is also a crucial component of enzymes involved in the synthesis of testosterone, the primary hormone driving sperm production. There are definitely some natural steps you can take to boost and maintain your sperm count. Having a low sperm count can be a tough thing to deal with, especially if you’re trying to have a baby. That said, getting adequate fertility-supportive nutrients like CoQ10, PQQ, and Ashwagandha is impossible to get from diet alone. The good news is that research has shown that men with a history of chronic alcohol intoxication can achieve a dramatic improvement in semen characteristics after three months of alcohol withdrawal. Eating fried food 3 or more times per week can decrease sperm counts by an average of 24.5% and sperm concentrations by 17.2%. Oranges, strawberries, and kiwi are high in vitamin C, an antioxidant that reduces oxidative stress on sperm. What you eat directly influences your sperm health. Winter often brings less physical activity, richer foods, more indulgent treats, sometimes increased alcohol, and the physical stress that comes with holidays and travel. When the sperm count goes below this level, the chances of successful fertilisation are diminished. It is a specialised cell meant to swim through the female reproductive system and fertilise the egg there. Sperm is a male reproductive cell that fertilises the female egg during sexual intercourse. Reproductive health has mostly always been discussed regarding women, but men’s fertility plays as much of a role. Sperm take about three months to develop, so the changes you make today will impact your fertility in around 90 days. Many things can damage your sperm, including being overweight, smoking, older age and exposure to harmful chemicals. All the resources you need to provide the best care for male patients. Here you can learn more about how nutrition and the foods we eat can affect male fertility and increase sperm count. This is because excess body fat can increase estrogen levels in the body, which can decrease testosterone and sperm production. A diet rich in fruits and vegetables can provide essential vitamins and minerals for healthy sperm production. This is significant because vitamin D supports healthy testosterone levels and sperm motility. With the help of natural remedies, a good diet, and expert advice, you can successfully increase sperm count and improve your reproductive health. Limiting caffeine intake can help to increase sperm count.When you’re trying to increase sperm count with food, you should steer clear of fried foods.Fried foods contain high levels of trans-fat, and trans-fat can be extremely harmful to male fertility.You should eat nuts with high selenium and vitamin E.It’s packed with key nutrients, including zinc, selenium, vitamin B12, and carnitine, that play crucial roles in sperm development, motility, and overall reproductive health.Besides getting enough vitamins, minerals, and other nutrients, certain other dietary supplements can be used to increase sperm count, making your chances for conceiving much more likely.L-carnitine is essential for sperm energy metabolism; it transports fatty acids into the mitochondria, which are the "powerhouses" of sperm cells. Fill up on foods that are high in nutrients specifically zinc, selenium, coenzyme Q-10 and antioxidants. Male infertility accounts for 40–50% of infertility. Trying to conceive can feel overwhelming, but supporting your fertility doesn’t always require major life overhauls. Avoiding these toxins by choosing cleaner products and storing food in glass can help protect fertility. Dietary Adjustments Men who are overweight and lose just 5-10% of their body weight often see real improvements in sperm count, concentration, and motility. Perhaps most impressively, simply adopting a Mediterranean-style diet has been shown to improve sperm count by 35% and motility by 40% in just three months. Thinking about how to naturally increase your sperm count is a great first step toward taking control of your reproductive health. Meanwhile, vitamins E and C may slightly increase sperm count and movement. But eating certain foods can be beneficial for his sperm count and quality. Preparing for pregnancy allows you and your partner to optimise your health and improve fertility, minimise potential risks, and increase the likelihood Studies have shown that deficiencies in folate have been linked to increased DNA fragmentation in sperm and poor sperm health along with a reduced concentration. Finding ways to manage stress — whether it’s exercise, mindfulness, or talking to a professional — can improve both your mental health and fertility. Chronic stress can interfere with hormones that regulate sperm production. Research shows that losing weight and maintaining that loss can improve sperm health. Fertility specialists regularly educate patients on heat management due to clear links with reduced sperm concentration. Sperm formation requires a temperature lower than core body temperature. Support from family improves adherence to cessation plans. Recreational drugs hamper motility and morphology. Male infertility refers to the condition where a man is unable to impregnate a woman due to factors related to his reproductive system. Understanding fertility improvement is key to gaining your confidence back. Srishti IVF specializes in the diagnosis and treatment of male infertility using advanced options like hormonal therapy, IUI, and IVF. Healthy sperm have better movement and structure that can increase one’s chances of conception. Tight clothes, saunas, and a laptop on your lap increase scrotal temperature and can damage sperm. Dark chocolate contains an amino acid that has been proven to double sperm and semen volume. This is because when the body is stressed, it conserves energy and focuses on surviving, rather than reproducing. Easier said than done, but similar to women, stress can affect fertility. Exercise will keep him healthy and at a good weight, but it’s best not to overdo it. If concerns persist or fertility issues arise, consulting a healthcare professional specializing in reproductive health can provide valuable guidance and support. Semen analysis measures the important aspects of sperm function to estimate the likelihood of conception and healthy pregnancy outcomes. Prolonged exposure to high temperatures, such as hot tubs or saunas, can directly damage sperm and negatively impact sperm production. Smoking cigarettes damages sperm DNA, reduces sperm count, and impairs motility. This guide dives into practical, science-backed ways to tackle male infertility naturally. Engaging with a urologist is not a sign of failure; it is a proactive and intelligent next step in taking full control of your reproductive health. The journey to a higher sperm count is a marathon, not a sprint, and your success hinges on consistency, patience, and a clear, data-driven strategy. Furthermore, fertility data shows that men who have this procedure may significantly improve their chances of conception. While Tribulus Terrestris does not increase testosterone levels, research shows that testosterone can boost libido promotion effects.Harvard Medical School research also found that men who regularly lift heavy objects at work have higher sperm counts compared to those in less demanding jobs.Asparagus is loaded with vitamin C that prevents damage to sperm cells and reduce the effects of free radicals to improve overall sperm quality.Research has shown that several herbs may improve sperm count, motility, and overall reproductive health.Semen analysis measures the important aspects of sperm function to estimate the likelihood of conception and healthy pregnancy outcomes. While sperm concentration is not the same thing as sperm count, when the sperm cells become more concentrated with increased mobility, it can really improve you and your partner’s chances of successfully conceiving.(5) Research shows that men taking 1,000 mg of vitamin C on a daily basis can see an increase in sperm concentration and motility. Certain vitamins and nutrients, such as vitamins C, D, E, and CoQ10, are necessary for producing healthy sperm. You may not often hear about Brazil nuts, but they are one of the richest natural sources of selenium, making them a powerful food for supporting male fertility. The vitamin D receptor (VDR) and vitamin D metabolizing enzymes are found in male reproductive tissues. All this places fatty fish like Salmon and Sardines among the top foods that boost sperm count fast! They’re a fantastic weapon against free radicals – molecules that damage your sperm and increase levels of DNA fragmentation in your sperm.Growing older — beyond age 50 — may affect male fertility by reducing sperm motility and the amount of normal sperm.Horny goat weed also increases heart rate and may cause headaches.Yes, too much exercise can harm male fertility, following an inverted U-curve relationship.It can take several months to increase sperm count through natural methods.Wholesome supportModern women continuously juggle work, stress, health relationships, and expectations.However, just like any other human organ, a man's reproductive system requires vitamins and nutrients for it to function properly and can benefit from a healthy diet.If a man has anything less than 15 million, it’s considered low sperm count.Low sperm count means you have fewer sperm than what's needed for a healthy chance at pregnancy. Lastly, normal sperm has an oval head and a long tail, which propel them forward to reach the egg. If someone notices a big change in their ejaculation volume, it’s worth their time to see a health care provider. Lastly, certain medications, like those to treat an enlarged prostate gland, high blood pressure, and depression, or health conditions such as diabetes, can cause ejaculatory issues. There’s also an ejaculatory dysfunction condition called retrograde ejaculation, which is when some or all of the semen travels back towards the bladder instead of being released out of the penis. To learn what we do to deliver the best health and lifestyle insights to you, check out our content review principles. Cutting back can help both your fertility and your overall health. If you have any preexisting health conditions that can affect fertility, identifying and managing them early is key. Taking care of your reproductive health isn’t just something to think about when you’re ready to have kids — it’s something to prioritise throughout your life. If the number of sperm you ejaculate is low, or if the sperm are of a poor quality, it will be difficult, and in some cases impossible, to get pregnant. How Sleep Affects Sperm Production The idea is to look for something that supports the health and vitality of the recipient. It can include hair supplements, fertility supplements, and more. Gift rest, strength, balance, and a healthier tomorrow.No matter if you choose sleep gummies that ease her nights or supplements that support her glow, health and wellness gifts are the true definition of love expressed thoughtfully. They can improve sexual and reproductive function by strengthening pelvic floor muscles. There are some key lifestyle changes that can improve fertility naturally for anyone, regardless of gender. By Ford and colleagues published in the Human Reproduction journal found that, after accounting for female age, males over 40 are 30 percent less likely to conceive a child within one year compared to males under 30. Lifestyle choices, illnesses, injuries, and chronic health issues, among other things, can contribute to fertility issues. Even light smokers (fewer than 10 cigarettes a day) see negative effects on their fertility. Some treatments take months to show results, so speaking with a healthcare professional sooner rather than later can make a big difference. So, at a minimum, prioritise your preconception health around three to six months before trying to conceive. The greater the sperm motility, the greater the chances of fertilisation. Sperm motility can be defined as the ability of sperm to swimin a straight line or move well. As a result, several studies have indicated that consuming a lot of soy may have an adverse effect on sperm quantity and quality. But, aren’t healthy sperms equally important to lead to a healthy pregnancy?Regardless of whether or not you’re overweight, maintaining a healthy and active healthy lifestyle can really help to increase your sperm count.To manage your stress, try taking a walk in nature, meditating, taking up a hobby, cooking, exercising, or spending time with friends.And it has been shown to improve critical aspects of male fertility, including sperm count, motility, and morphology.Another Ayurvedic plant recognised for its fertility-boosting qualities is Shatavari.Bananas contain vitamins A, B1, and C, vital nutrients for healthy sperm production.He explains, "For the majority of us, our brilliant health and safety laws keep us safe from any workplace environmental toxins that might affect sperm quality."Tests like semen analysis can pinpoint issues, and treatments like varicocele repair or hormone therapy may be options.If you have a job, hobby, or medical condition that is known to be linked to a decreased sperm count, you should talk to a physician prior to when you start trying to conceive. We’ve explained some tips below that you can follow to strengthen sperm motility – However, there are certain lifestyle changes and habits that you can implement to increase sperm volume. There is no conclusive scientific proof that milk boosts sperm count. Zinc is required for sperm formation and testosterone synthesis, and eating zinc-rich meals can help thicken and strengthen sperm. In contrast, cortisol is a stress hormone, and high levels of stress put a damper on the entire reproductive system—but especially sperm production. It is thought to increase sperm count and motility while improving overall reproductive health. It has been shown to improve testosterone levels, sperm count and sperm motility. This might be surprising, but vitamin D can aid in sperm production by maintaining testosterone levels. Avoid Harmful Habits Their high antioxidant content also helps protect sperm from oxidative stress, improving overall sperm health. While trying other ways of how to produce more sperm, you can also take fertility supplement to increase the overall health of your sperm. Getting lots of high quality sleep is important for your sexual performance because testosterone levels increase when you are in the REM dream phase. Eggs contain vitamin E and protein that are essential for healthy and strong sperm. Since it helps protect the sperm from damage and keeps them swimming strong, it increases the chances of fertilisation. The sperm's health starts with your plate. Your body makes sperm constantly, and just like any other process, it needs the right fuel. If you or your guy are concerned that he might have a low sperm count, discuss it with your doctor. Research has found that men who use a laptop on their laps have lower sperm counts, potentially because the heat from the computer can raise the temperature of the testes, lowering sperm count. Inflammation and consolidating resources away from reproduction are surefire ways to lower sperm count. Stress kills off sperm production quickly because it’s an inflammatory evolutionary signal that things aren’t stable. Quitting smoking will likely raise your sperm count and result in fewer sperm abnormalities as well—and it’s great for your long-term health. It’s not the easiest strategy, but keeping your testes cooler than normal may help to increase your sperm count. They also provide a small amount of bromelain, an enzyme believed to help regulate sex hormones and potentially improve sperm count. Walnuts are packed with omega-3 fatty acids, crucial for boosting sperm count and enhancing motility. Including these vegetables regularly in meals can significantly enhance sperm quality. If you’re concerned about inflammation, high oxidative stress, and/or environmental exposures, testing is key. Consult a healthcare professional before starting any supplementation. While heat is damaging to sperm, cold exposure may undo some of the damage. Adopt stress-reducing techniques like meditation, yoga, or engaging in hobbies that bring you joy. Regular physical activity improves overall health, but it’s especially important for male fertility. For example, zinc and selenium are crucial for sperm production, while vitamin C fights oxidative stress that damages sperm. If your initial semen analysis reveals severe abnormalities, or if you see no significant improvement after 6-9 months of dedicated effort, it is time to consult a urologist specializing in male fertility. Men who consistently sleep less than six hours per night often exhibit lower testosterone levels, which can lead to a reduced sperm count and impaired motility. The majority of testosterone synthesis occurs during the deep stages of sleep, meaning that both the duration and the quality of your rest directly impact sperm health. (9) Stress raises the hormone cortisol, which in turn negatively affects the testosterone level. Smoking is bad for your overall health. Cycling, too, is not recommended as it can place pressure against the scrotum and increase scrotum temperature. You can boost your sperm health with a few simple dietary and lifestyle changes. Adjusting your diet and following a regular exercise routine can bring positive changes to your weight and sperm health, says Dr. Bole. Research shows that the Mediterranean diet, which emphasizes plant-based options and healthy fats, promotes fertility. “There are strategies to improve sperm health,” says Dr. Bole. You can also increase your intake of omega-3 foods, like mackerel, herring, salmon, tuna, trout and fish oils, by including them in your diet at least twice a week. You can take two 1 g capsules of vitamin C every day, and also increase your intake of vitamin C foods, like oranges, limes, pineapple and strawberries. Studies carried out on these natural substances indicate that after 2 or 3 months, the quantity and quality of sperm increased significantly. Being overweight will affect libido and reduce production of new sperm cells. Staying active and maintaining a balanced diet will go a long way in keeping your body weight in check. Some studies have found that electromagnetic radiation emitted by mobiles may affect the health of your sperm. The production of sperm will slow down significantly with temperature inside your testicles being higher than 36℃. You must support testosterone stability to improve sperm output. Daily habits influence semen volume, sperm concentration, and motility across time. Low sperm count affects fertility planning and emotional stability. A 2019 study in Sleep linked poor sleep to lower sperm quality, so prioritize rest. Even moderate physical activity can improve testosterone levels and fertility. According to the World Health Organization, a healthy sperm count is 15 million sperms per milliliter or more. (1) If you are wondering about how to increase sperm count naturally, or have been searching for the best foods to increase sperm count, you have come to the right place. Moderate aerobic activities like jogging, swimming, or brisk walking improve blood flow and reduce oxidative stress, leading to a 12.4% increase in motility in sedentary men after consistent effort. Yoga enhances antioxidant capacity and regulates hormones by reducing cortisol levels, thereby promoting sperm health according to experts cited in a 2025 review. This energy is critical for sperm to develop properly and gain strong swimming ability (motility). Their roles are distinct yet complementary, supporting everything from sperm motility to overall count. Interventions that lower cortisol and promote relaxation can lead to tangible improvements in key fertility metrics. Beyond its direct effects on sperm, ashwagandha may also improve fertility by reducing stress. Many studies have shown that dietary adjustments along with a few lifestyle changes help men improve and manage their sperm count. Now that you know what foods to eat for increasing sperm count, it is equally important to be aware of the food items you should avoid for enhancing your fertility.