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Birla Fertility & IVF
Birla Fertility & IVF

Top 12 Ways to Increase Sperm Count

  • Published on November 01, 2021
Top 12 Ways to Increase Sperm Count

According to reports, male factors are solely responsible for 20-30% of infertility cases but contribute to 50% of overall cases. In 2022, a few researchers published a review of global trends in sperm count and the study revealed that sperm counts declined by an average of 1.2% annually from 1973 to 2018, dropping from 104 to 49 million/ml. Since 2000, this rate of decline has accelerated to over 2.6% per year. Therefore,  It is important to note how a healthy lifestyle and nutrient-rich diet can increase sperm count.

If you’re seeking tips for improving sperm count, read the article below to learn about low sperm count, in addition, discover contributing factors, and the best foods that can help increase sperm count and sperm motility.

What is a Low Sperm Count?

Low sperm count, also known as oligospermia, is one of the primary reasons for male infertility. WHO defines low sperm count as the presence of fewer than 15 million sperms/ml of semen or fewer than 39 million sperms per ejaculate.

Typically, experts recommend seeking a consultation with a fertility specialist if you’re unable to impregnate your female partner after a year of regular unprotected sexual intercourse. While low sperm count infertility, a few other factors related to semen have a direct influence on fertility.

  • Concentration – the amount of sperm in semen
  • Motility – the ability of sperm to swim and reach the egg
  • Structure – ideal shape for a sperm
  • Volume – the amount of semen per ejaculate

12 Best Tips to Increase Sperm Count

top 12 ways to increase sperm count

Here are a few contributing factors including lifestyle changes and dietary habits that could help you improve and increase your sperm count:

1. Maintaining Regular Body Weight 

Losing excess body weight has been shown to increase semen volume, sperm count, and motility.

2. Physical exercise

Regular physical activity such as walking, jogging, cycling, and minimal yoga helps improve sperm count and overall health. The workout doesn’t have to be intense—just staying active can make a difference.

3. Reduce stress

High-stress levels can impact semen volume, sperm count, and sperm health. Joining stress management techniques can help you reduce stress.

4. Get adequate sleep

Both too much and too little sleep can affect semen quality. You should always maintain a healthy sleep pattern and aim for 7-8 hours of sleep.

5. Avoid keeping phones in your pocket

Long-term exposure to electromagnetic radiation from mobile phones can decrease sperm quality. You can minimize exposure by keeping your phone away from your body whenever possible.

6. Minimize heat exposure

Avoid habits that increase heat around the groin area, such as wearing tight underwear or placing laptops directly on your lap for extended periods. The testes function best at a temperature slightly lower than the body’s core temperature.

7. Reduce air pollution impact

Living in heavily polluted areas has been linked to lower sperm counts. If relocation isn’t an option, wearing masks in polluted environments can help reduce the impact on fertility.

8. Quit smoking

Smoking tobacco can harm semen quality and decrease sperm count. Quitting smoking not only benefits your lung health but also supports sperm production.

9. Limit alcohol and drug use

Excessive alcohol consumption can lower sperm count. Additionally, recreational drugs like marijuana and anabolic steroids can negatively affect reproductive health. Avoiding these substances can improve fertility outcomes and overall health.

10. Avoid Certain Prescription Medications

Consult your doctor about medications you’re taking for other conditions, as some can inhibit healthy sperm production. Medications like antibiotics, anti-androgens, antidepressants, anti-inflammatories, and artificial testosterone can impact sperm count.

11. Utilize Ashwagandha

Ashwagandha, an ancient Indian herb used in Ayurvedic medicine, is known to increase semen volume and sperm motility. It’s also believed to treat infertility and sexual dysfunction effectively.

12. Eat Fenugreek Seeds

Fenugreek seeds can safely boost testosterone levels, which are directly linked to fertility. Increased testosterone can enhance sperm quality and quantity, along with improving cardiovascular and mental health.

Best Foods To Improve Sperm Count 

Adding antioxidant and nutrients rich food items into your diet can improve your sperm count:

Increase Antioxidant Intake: Antioxidants help remove harmful oxidizing agents from the body, promoting better overall function and detoxification. Vitamin C and Zinc rich foods can enhance sperm count and quality increasing the chances of conception:

  • Citrus fruits
  • Green leafy vegetables
  • Pumpkin seeds
  • Sesame seeds
  • Red meat
  • Garlic

Include Nutrients Rich Food:

Incorporating omega-3 fatty acids, D-aspartate amino acids, folate-rich foods and vitamin D-rich foods into your diet can also boost your sperm count and quality:

  • Walnuts
  • Salmon
  • Maca roots
  • Sunflower seeds
  • Folate-rich foods
  • Almonds
  • Pecans
  • Pinenuts
  • Hazelnuts

Foods to Avoid:

Minimise or avoid soy-based foods, full-fat dairy products, and foods high in trans fatty acids, as they may impact fertility negatively.


Low sperm count is a significant contributing factor to male infertility cases across the globe. Switching to healthy lifestyles and adding nutrient-enriched food items into your diet can improve sperm count and motility. Most of the methods suggested in the article can be incorporated into your life without much difficulty and help you improve your chances of becoming a father. If you are diagnosed with low sperm count and seeking personalized guidance and male fertility treatment plans, consult our specialist today.


  • What Increases Sperm Count?

Most research suggests that lifestyle changes, dietary modifications, and natural remedies help manage and improve a low sperm count. These lifestyle changes involve regular exercise, a proper sleep cycle, avoiding excess alcohol intake, tobacco use, and prohibited drugs.

You can also take herbal supplements, like ashwagandha and fenugreek, to increase sperm count naturally.

  • How to Increase Sperm Count Fast?

For increasing sperm count, one should develop a healthy lifestyle, maintain healthy habits, and eat healthily. You can add some of the following tips to boost sperm count naturally;

  1. Intake of D-aspartic acid supplements
  2. Regular exercising
  3. Intake of vitamin C
  4. Intake of vitamin D
  5. Intake of zinc
  6. Taking less stress
  7. Add fenugreek supplements to your diet
  8. Add maca root supplements to your diet (helps in improving libido)
  • How Many Days are Required to Increase Sperm Count?

There is no specific time to increase sperm count, it all depends on one’s healthy lifestyle. Better the lifestyle and dietary habits, the more the chances of increasing sperm count.

  • Does Drinking Water Increase Sperm Count?

Well, taking enough water keeps you hydrated throughout the day and is also an important part of a healthy lifestyle. Taking adequate water may maximize the sperm count, but this ‘increase in sperm count’ will also be within normal limits.

Written by:
Dr. Vivek P Kakkad

Dr. Vivek P Kakkad

With over 10 years of clinical experience, Dr. Vivek P. Kakkad is an expert in the field of reproductive medicine and surgery. With a strong focus on providing patient-centric and compassionate care, he is also a trained professional in Andrology from a globally renowned university. He has also secured one of the top 3 positions in AIIMS DM Reproductive Medicine and achieved All India rank 14 in NEET-SS.
Ahmedabad, Gujrat

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