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How To Increase Sperm Count Naturally: Ways & Best Foods To Boost Male Fertility




Sperm count refers to the average number of male reproductive cells present in the semen or seminal fluid (a greyish-white fluid secreted by males). 

According to the World Health Organization, 15 million per ml or a minimum of 39 million per ejaculate sample (the semen released from a penis after sexual intercourse) is considered a healthy sperm count. Fertility experts believe that a sperm count below this level may cause infertility issues in males.

Additionally, sperm health is also a major aspect. It relies on different factors, such as the structure and motility of the sperm. Stress, along with health conditions like infections, genetic medical conditions, and tumours, are likely to affect your sperm count and strength. 

Are you looking for natural remedies on how to increase sperm count? By modifying your lifestyle preferences, you may boost your sperm count naturally. Additionally, here is a look into the best ways to enhance the quality of your sperm.

Best Ways To Increase Sperm Count

Quit Smoking

According to various studies, people who are moderate to heavy smokers are likely to have a lower sperm quantity and quality than people who smoke tobacco lightly or do not smoke at all. So, it is advisable to quit smoking to ensure sperm health.


Exercising gets your heart pumping, which helps you in multiple ways. It allows you to maintain a healthy weight and ensure proper blood circulation. When you have a healthy body, it will eventually boost your reproductive health. Various studies show that exercises like running, jogging, and weight-lifting help improve your sperm health.

Manage Stress

Stress can considerably reduce the number of sperm in your semen. Most importantly, these sperm are likely to have motility (movement) and shape-related issues that may lead to fertility problems. Therefore, you should manage your stress level to improve the quantity as well as the quality of your sperm.

Take your Vitamins

Some of the vitamins that help with sperm production include Vitamin B12, Vitamin C, Vitamin D, Vitamin E, Zinc, Folate, and Selenium. You can add these to your diet by eating vitamin-rich foods or taking them in the form of supplements. However, before taking any health supplements, consult with your doctor first.

Take Ashwagandha

Ashwagandha is a powerful herbal remedy that can help alleviate stress and infertility. It is very effective in improving blood circulation in the body and also naturally enhancing sperm quality. According to some studies, Ashwagandha's root extracts improve sperm concentration, ejaculate volume, and serum testosterone levels in infertile men.

Avoid Substance Abuse

People with a history of alcoholism and usage of recreational drugs such as cocaine, heroin, marijuana and cannabis are likely to have low sperm counts and unhealthy sperm.

In fact, studies also confirm that excessive amounts of anabolic steroids taken to achieve a muscular physique can lead to poor male reproductive functions, including diminished sexual urge and deficient production and health of sperm.

Therefore, it is advisable to quit drugs and avoid any substance abuse in order to maintain your reproductive health.

Wear Loose Clothes

According to a 2018 study conducted by Harvard T.H. Chan School of Public Health, males who wore loose-fitting underwear like boxers had considerably higher sperm counts than men who wore tight clothes. One of the primary reasons behind this finding is that wearing tight undergarments is likely to increase your testicular temperature, affecting sperm health and reducing its viability and motility.

Lose Weight

Did you know losing weight can significantly improve the volume of your semen, sperm motility, and overall sperm health? Actually, the fat cells in your body secrete an enzyme called aromatase. This enzyme breaks down the male reproductive hormone testosterone into estrogen, which can often decrease testosterone levels while reducing sperm count.

So, hit the gym regularly or work out at home and maintain a healthy weight.

Keep Your Testicles Cool

Increased scrotal or testicular temperature is likely to affect sperm production. Although studies on this topic have produced mixed results, avoiding hot tubs and saunas, reducing your sitting time, and refraining from putting laptops on your lap may help improve your sperm quality. 

Get Enough Sleep

Not getting enough sleep can not only affect your reproductive health and impact sperm count but also your health and well-being as a whole. So, nap well and wake up to a healthy and happy you. Seven to eight hours of sleep per day is good for your overall fitness. 

Foods to Improve Sperm Count

Searching for the answer to how to increase sperm count with a diet plan? Eating a well-balanced diet is the easiest way to increase your sperm count. The following is a list of foods to eat to boost fertility:

  • Fruits and vegetables: Green leafy vegetables, beans, collard greens, and berries are good sources of antioxidants and vitamin B, which help keep your sperm motile and strong while protecting them from cellular damage and abnormalities. Spinach, avocados, broccoli, and mangoes are rich in vitamin E, which helps boost your sperm count. You may find your daily dose of vitamin C in tomatoes, grapefruit, lemon, and oranges.
  • Fatty fish: Omega-3 fatty acids found in fish help improve blood circulation to testicles while maintaining the overall health of sperm. To get omega-3s, add fatty fish, including herring, anchovies, sardines, and salmon, to your diet.
  • Seeds and nuts: Walnuts, pecans, almonds, hazelnuts, and peanuts help enhance sperm health as they are rich in omega-3 fatty acids and antioxidants. Pumpkin seeds, chia seeds, flaxseed, and sunflower seeds may also provide zinc, vitamin E, antioxidants, and omega-3 fatty acids.
  • Garlic: It is one of the best sources of selenium and allicin. Selenium is an antioxidant that boosts sperm motility, while allicin improves blood flow in reproductive organs and protects sperm from damage.


Sperm count is an indicator of a man's fertility. These cells must be healthy to be viable and fertilise the female eggs. You can boost your sperm count by changing your food and lifestyle. Apart from learning how to increase semen count naturally, get in touch with your doctor to learn about various treatment options to help you improve your fertility.

Additionally, you can also get a complete health check-up at regular intervals. It will help you monitor your parameters and seek medical advice as and when needed. At Metropolis Healthcare, we offer a wide range of tests at affordable prices. Get in touch with us and get tested right away!

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