How to Increase Sperm Count in Semen

How to Increase Sperm Count in Semen

A healthy sperm count is necessary for fertility. Normal semen contains over 40 million sperms per milliliter.

A sperm count lower than 10 million per ml is considered low. Low sperm count can be caused by hormonal abnormalities, prostate gland infection, alcoholism, infected semen and exposure to radiation.

Several remedies can increase sperm count and quality that do not involve expensive procedures.

Regular exercise

Regular exercise enhances your confidence and physical performance. It also raises your testosterone levels.

Research indicates that men who are physically active have higher testosterone levels and better semen quality than those who are inactive.

Weight lifting and outdoor exercises boost your sperm health.

Aerobic exercise is very useful in increasing sperm production. By improving metabolism and reducing stress, it increases the sperm count.

However, avoid too much exercise as it could hurt your sperm production.

Reduce stress

High-stress levels can affect your health and lower your sperm count. Therefore, managing stress is a great way to improve fertility.

Stress raises levels of the cortisol hormone which has adverse effects on testosterone.

Stress management is essential for fertility. You can reduce your stress levels through meditation techniques, taking long walks to clear your mind and taking deep breaths.

Severe anxiety can be treated with medication prescribed by a doctor.

Getting enough rest will help your body relax after a long day and should be your top priority in improving fertility.
Stay hydrated
Drinking a lot of water increases the volume of sperms. You can also use other drinks and beverages to stay hydrated. Remember to drink at least two liters of water daily to maintain healthy body metabolism.


There are plenty of foods that are known to boost sperm production.

You need to change your diet to include a lot of vegetables. Foods rich in zinc and vitamin C are a necessity.

Vitamin C helps in sperm concentration and mobility.

Oxidative stress happens when the level of reactive oxygen species reach harmful levels in the body.

It is accelerated when the antioxidant defenses are overwhelmed by disease, unhealthy lifestyle and old age. Adequate intake of antioxidants such as vitamin C counteracts the effects of oxidative stress. High levels of reactive oxygen species may lead to infertility in men.

Vitamin D boosts testosterone levels and excellent sperm motility.

Zinc is a mineral found in meat, eggs, and fish. Research indicates that adequate intake of Zinc leads to increased testosterone levels and a higher sperm count.

There are zinc supplements available.

Bananas are rich in nutrients they contain enzymes that regulate sex hormones.

The enzyme bromelain leads to increased sperm count.

Avoid fast foods like burgers and French fries as they accumulate unnecessary fat in the body.

Avoid testicular overheating

High temperatures kill live sperm, therefore, reducing its amount during ejaculation. Overheating can be caused by hot baths, tight underwear and infections. Regulating the temperature of your testicles regularly will prevent a low sperm count.

Avoid taking a hot bath and wear loose, cotton boxers to maintain a cold temperature.

Avoid riding a bicycle as they increase heat and also reduce the use of a laptop. Excessive cycling is not suitable for fertility.

This is because of increased pressure applied to the scrotum when cycling which lowers sperm production.

Avoid Alcohol, Caffeine, and Smoking

Low sperm count has been linked to people who take too much alcohol, use tobacco and cocaine. Smoking and caffeine intake is known to constrict blood vessels reducing the supply of blood to the testicles.

Alcohol has an inflammatory effect on body tissues and acts as a form of stress which reduces sperm count.

Monitoring your alcohol intake will reduce inflammation.

Alcohol leads to the production of estrogen which weakens men’s libidos and leads to poor sperm quality. Avoid drinking to improve your testosterone level. However, if you must drink avoid beers as this is most important ever to a number of people.

Cocaine is known to cause erectile dysfunction which is not great for your reproductive health. Marijuana is known for its numerous benefits, but increasing sperm count is not one of them. Avoid it like the plague as far as it is concerned.

Lose weight

If you are obese, consider losing weight to improve fertility. Research indicates that reduced weight increases semen volume, concentration, and mobility. For effective weight loss, consider working with a trainer and watching your diet.

Avoid prescription medication

Some medication decrease sperm production. Once a person stops taking them the sperm count will return to normal. These drugs include antibiotics, anti-inflammatory, and anabolic steroids.

Reduce Masturbation

Masturbation can reduce the number of sperms per ejaculation. This is due to the testes needing more time to produce other sperms. More ejaculations mean that the sperm count will be reduced in each of them especially if they are at close intervals. Delaying ejaculation is also essential in maintaining male libido and improving the semen. Prolonging an orgasm increases semen volume and enhances the erection quality.

Check your environment

Make sure you take a shower after being exposed to metals, solvents, pesticides and non-water based paint. The toxins may affect your sperm count. Avoid exposure to excess heat and radiation they are not favorable conditions for sperm production.

Increase healthy fat intake

Healthy fats such as omega 3 and omega six aid in the development of sperm membrane. It is advisable to consume the two omega compounds for improved sperm development and antioxidant benefits as this is also important to many people who are involved.

Reduce cell phone time usage

Most men put their phones in their pockets making them close to the groin area. The sperms are exposed to electromagnetic energy, and this reduces their volume and quality.

Infertility in men is becoming a common phenomenon around the globe.

If you are experiencing low sperm count, focus on improving your general health first before seeking medication. There is no guarantee as to which method will work for you but at least give a healthy lifestyle a try.

After attempting the lifestyle method without success, you can ask your doctor to provide you with a direction on what to do next. Knowing the cause of low blood count will help you identify a solution.