How to Increase Sperm Count with Lifestyle Changes


The amount of semen that is released during ejaculation is related to the amount of fluids that are ingested. Because semen is the fluid that helps slick the way for sperm and semen is water-based. Drinking more fluids should therefore increase your sperm volume.

Avoid soda. Those who drink more than a quart a day had 30% lower sperm counts compared to men who drink no soda.

  • Soda is also bad for your liver because it’s rich in high fructose corn syrup.

Get rest. Get a full 8 hours of sleep every night when you are working on increasing your sperm count.

  • Your body does most of the good production work while you sleep and that includes sperm production.

Avoid overheating your testicles. Testicles rest outside our bodies because they need to stay a bit cooler than the rest of our internal organs. They aren’t able to produce as much sperm when they get too warm. There are ways to make sure your testicles don’t get overheated:

  • Wear a jockstrap when you play sports.
  • Avoid saunas and hot baths.
  • Sleep without underwear.
  • Don’t wear tight pants and jeans.
  • Avoid sitting with your legs crossed.
  • Wear loose, cotton boxer shorts instead of briefs.

Stop smoking. According to one study, men who smoke have 22% fewer sperm than men who don’t. Because smoking cigarettes causes sperm counts to be lower, makes them move more slowly, and causes the sperm themselves to be misshapen.

  • Marijuana seems to have a similar effect on sperm count.

Reduce stress levels. If you work very hard and never give yourself a chance to rest, your sperm count might be down as a result. Because, stress can decrease your sexual function and lead to reduced sperm production.

  • Stress hormones block Leydig cells, which are tasked with regulating testosterone production. When your body experiences too much stress, it can actually stop producing sperm altogether.
  • Keep your mind and body healthy by regularly practicing yoga and meditation, or take up walking, running or swimming.
  • Try practicing relaxation techniques throughout the day to keep yourself calm.

Abstain from orgasm. Your body produces sperm at a rate of 130 to 200 million sperm cells a day, on average. Still, whenever you orgasm, you lose a hefty portion of your sperm. Try to wait one or two days to increase the size of your army.

  • Abstaining from orgasm for one or two days is all it takes for the body to replenish its army.
  • Beyond one or two days, your sperm is just sitting and getting old.

Limit your alcohol consumption. Alcohol affects your liver function and causes a dramatic spike in estrogen levels. Since testosterone is directly linked to sperm health and sperm production, this is not a good state of affairs.

  • Even two drinks a day will have long-term effects on sperm count.

Be wary of medications. Certain medications can lead to decreased sperm count and even permanent infertility.

  • Look at the labels on over-the-counter medicines, too.
  • Make sure you ask your doctor whether any medication prescribed might affect your sperm count.

Be careful around toxins. It is more and more difficult to avoid exposure to toxins, but it is absolutely necessary for your overall health and the health of your sperm.

  • Don’t use pesticides or herbicides in your house or yard.
  • Use natural cleaning supplies instead of cleaning with chemicals.
  • If you work around chemicals all day long, protect your skin with long sleeves and gloves, and make sure you wear a mask and goggles to protect your face.

Practice safe sex. STIs like chlamydia, gonorrhea, and herpes can ultimately lead to infertility if you are not careful.

  • Stay away from lubricants during sex. Lubricants may be harmful for the results. Because lubricants, including lotions, saliva, and jellies, can interfere with sperm movement.
  • If you need to, try using peanut oil, vegetable oil, or a lubricant such as PreSeed, which may not harm your sperm.
  • Always use protection and engage in a mutually monogamous relationship with someone you trust.

Perform regular PC muscle exercises. Also called Kegel exercises, PC muscle exercises do a host of functions for both sexes, but in particular men. In addition to promoting prostate health and heading off premature ejaculation, they are instrumental in prolonging the duration of orgasm as well as increasing ejaculate.

Lose weight. A recent study found that obese men were 42 percent more likely to have low sperm count than their non-obese counterparts.

  • There are a number of different theories for why this is. Some say that fatty tissue converts testosterone into estrogen; others say that more mass in the thighs could make the testicles too hot.
  • Scientists also found that obese men were 81 percent more likely to have no sperm at all in their ejaculate.

Get off the bicycle. Bicycle seats are notorious for reducing sperm count. The pressure, the jostling, the bouncing — none of these are what sperm enjoy.

  • Switch to the car or the bus while you are in sperm production mode.

Lay off the laptop. A 2011 study suggested there could be a link between using a laptop with a Wi-Fi connection and a reduction in sperm quality.

  • Sperm samples from 29 men were stored normally and under a laptop connected to WiFi. The sperm stored under the laptop became more sluggish and showed signs of DNA damage.

Exercise regularly. Exercise releases testosterone into your body, helping with sperm production. Use compound exercises and lift heavy weights, but refrain from working the same set of muscles the day after. Giving your muscles time to rest and rebuild should help you produce testosterone.

  • Do not exercise too much! Excessive exercise causes the release of adrenal steroid hormones that actually cause a testosterone deficiency.
  • Do not use anabolic steroids. Anabolic steroids may help you pack on the pounds, but they shrink your testicles and may cause infertility.

Foods that Increase Sperm Count

Eat bananas. Bananas contain bromelain which is an enzyme that controls sex hormones. Bananas also contain Vitamin A, B1 and C. These vitamins promote sperm production and also enable the body in improving its stamina.

Eat citrus fruits. Antioxidants like the vitamin C found in citrus fruits can increase sperm count. Grapefruit or orange juice that contains 100 percent fruit juice will provide the same effect. You can try squeezing fresh lemon juice into their water.

Eat pomegranates. Pomegranates are rich in an antioxidant that reduces malondialidehyde which is responsible for damaging the sperm. Consuming pomegranates on a regular basis can help the body in killing free radicals and also in improving the potential of the sperm.

Eat dark chocolate. Dark chocolate contains an active ingredient known as L-arginine HCL. This helps in increasing the semen volume and it also increases sperm count.

  • Eating dark chocolate can also help men in having better orgasms.

Try avocado. Packed with vitamin E, vitamin B6, and folic acid, avocados boost sperm motility and give it the strength to penetrate an egg.

Eat broccoli. Broccoli is one of the best sources of folic acid. Most people know that folic acid is vital for women prior to conception and throughout pregnancy. However, for sperm count, it can also be helpful for males too. Try adding it to salads or serving it as a side dish with dinner.

  • Spinach is also rich in folic acid.

Use garlic. Garlic is rich in allicin that helps in improving blood circulation. This in turn promotes blood circulation in the genitals and strengthens the sperm.

  • Garlic also contains Vitamin B6 and selenium which controls the secretion of sex hormones and reduces sperm damage.

Use beans. A zinc deficiency is one of the leading causes of male infertility and beans are a versatile, vegetarian source of zinc. To avoid food boredom, get creative with bean dishes. Try making chicken burritos or tacos with black beans, turkey chili with pinto beans, lentil soup or hummus.

Use nuts. Nuts are great because they contain zinc and the antioxidant vitamin E, both of which can increase sperm counts.

  • Try to have a handful of unsalted nuts like almonds every day.

Use walnuts. Walnut is rich in arginine which helps in increasing semen volume and also promotes sperm production. It is also composed of omega-3 fatty acids that promote blood circulation in the penis.

  • Walnuts are rich in antioxidants and they protect the body from several diseases.

Eat eggs. Eggs contain vitamin E which prevents tissue degeneration of the testicles. Eggs are also rich in antioxidants that neutralize free radicals and protect the cells.

Eat oysters. Oysters are one of the best sources of zinc. Hitting up the raw bar a few times prior to conception might increase your chances.

  • Too much zinc can be problematic, so stay around the recommended amount of 15 mg per day for adult males according to the Mayo Clinic. A 2-oz. serving of oysters is close to the recommended daily amount.

Try supplements that are made from natural herbal ingredients to specifically help the body make more semen. Researches found that men who consumed 5 mg of folic acid and 66 mg of zinc sulfate a day for 26 weeks experienced an almost 75 percent increase in sperm count. Folic acid and zinc sulfate are critical in the formation of DNA.

  • Vitamin C and selenium may also be good supplements to take in order to increase sperm production.

Medical Treatments to Increase Sperm Count

Get tested and treated for STIs. Certain sexually transmitted infections, such as chlamydia and gonorrhea, can cause scarring that interferes with the passage of sperm. Get regularly tested for STIs. If you have one, be sure to get the proper treatment.

  • In most cases you will be prescribed a course of antibiotics to clear up the infection.

Try hormone treatments and medications. It is possible that your sperm count is low because your hormones are out of balance. Hormone replacement medications and treatments can change your hormone levels and help you produce more sperm. Talk with your doctor about whether this option is right for you.

  • Hormone replacement treatments and medications usually take at least 3 months to work before you start seeing results.

Determine if you have a varicocele. This is a swelling of the veins that drain the testicle. It can lead to increased temperature of the testicle and decreased sperm count.

  • See your doctor to determine if this might be affecting your fertility. If so, a surgical procedure can take care of the problem.


  • Low sperm count in men is not a new phenomenon, many men have suffered from this condition throughout the centuries. However, in the old days it was difficult to know for sure that it was the man that suffered from low fertility due to lack of technology. As a result of this lack in technology, women were often blamed and labelled “infertile” if a couple could not conceive a child.
  • Today things are different. The medical community has studied the topic of “male infertility” sufficiently enough to learn about the various factors which contribute to this condition. Smoking, drinking, pollution, and lifestyle are some of the key factors which contribute significantly to sperm reduction in males. A combination of these factors can contribute to a rapid decline in sperm production.

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