15 Ways to Increase Sperm Count

by John Staughton (BASc, BFA) last updated -

Learning how to increase sperm count is important for men who are struggling with their fertility or are unable to conceive a child with their partner.

Sperm Count

Sperm count is the number of spermatozoa that are released during male ejaculation, which functions as a viable measurement of a man’s fertility. When a couple is struggling to have a child, male infertility is the culprit approximately 30% of the time, meaning that millions of men struggle with low sperm count. Fortunately, increasing your sperm count can be surprisingly easy, although it may take some time. Consulting with a doctor about this issue is highly recommended. [1]

How to Increase Sperm Count?

Best ways to increase your sperm count include getting enough vitamins, losing weight, intake of ashwagandha, maca root, and antioxidant-rich foods, and avoiding soy products, among others.

The best ways to increase your sperm count include getting enough vitamins, losing weight, avoiding soy products, intake of ashwagandha and maca root, increasing your antioxidant-rich foods, among many others.

A graphic of three sperms on a black background.

Meet your doctor if you have any reproductive issues. Photo Credit: Shutterstock


Getting enough physical activity in your life is critical to the reproductive health and the normal production of sperm. Exercise can release neurotransmitters and improve hormone balance, which can make a man more fertile. [2]

Vitamin Intake

Certain vitamins and minerals are known to be crucial for the production of sperm, including vitamin D and C, zinc, and folate. You can either adjust your diet to include more of these foods or take supplements on a regular basis.

Stress Relief

Excessive levels of stress can impair your body’s hormone levels and ability to produce sperm, due to chronic inflammation. Practicing meditation techniques and other forms of stress relief can boost sperm production and make you much more fertile. [3]


Praised as a cure-all in Ayurvedic medicine, ashwagandha has long been recommended for men who want to increase sperm count and boost fertility. This can be taken in the form of supplements or as a tincture, depending on what forms are available in your part of the world. [4]

Maca Root

Using approved concentrations of maca root is known to not only boost the sperm count but also sperm motility and overall sexual health, making it an ideal choice for men who want to get their libido back.


Smoking is one of the worst things you can do if you want to boost your sperm count. Smoking can increase the levels of carcinogens and free radicals in the body, which can directly damage or harm your spermatozoa. [5]


There is no surprise that as alcohol has become more and more commonly consumed, sperm counts have seen a consistent decline in men. Moderate to heavy alcohol consumption every week can have a major impact on fertility, so imbibe only in moderation!

Fenugreek Supplement

Studies on sperm analysis following regular use of fenugreek supplements have shown a notable increase in sperm motility and volume. [6]

Loose Clothing

Tight clothing can increase the temperature and pressure on the gonads, which may make it unsuitable for the production of healthy and motile sperm.

Environmental Contaminants

There are many toxins and environmental contaminants that can lower sperm count, so limit your exposure to these types of dangerous substances. [7]

Soy Products

Many soy products can have estrogen-like compounds that can decrease testosterone levels and impair your body’s ability to make the sperm it needs.

Fat Intake

Obesity and poor heart health can both contribute to low sperm count, so be sure you are eating healthy fats in moderation, and doing what you can to shed extra pounds. [8]


Antioxidants protect the body’s organs and cells from chronic inflammation and oxidative stress, so be sure to eat plenty of foods that are high in these compounds, including fruits, leafy greens, nuts, legumes, and tea, among others.

Healthy Lifestyle

Generally, your lifestyle should be as healthy as possible, combining physical activity, good eating habits, and a general avoidance of negative lifestyle habits. With this in mind, boosting sperm count and fertility shouldn’t be all that difficult!

Check Your Bike

If your bike seat regularly causes discomfort or pain while you’re riding, this could be a sign that you are doing damage to your gonads, which will impair sperm production. Get a well-padded seat to avoid this. [9]

How to Increase Sperm Count with Food?

There are also a number of foods that you can add to your diet that are known to increase total sperm count, including wild salmon, vitamin D, garlic, ginseng, bananas, and fermented nuts and seeds, among others.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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