How to Increase Sperm Count and Improve Male Fertility

If you and your partner are trying to conceive, you may be wondering how your lifestyle and health affect your fertility. Male infertility accounts for about half of all fertility challenges, and one of the most common factors is low sperm count. 

The good news? There are many ways to improve sperm health naturally. 

Read on as Steven A. Brody, MD, PhD, at Fertility & Lifespan Medical Institute in San Diego, California, explains how you can increase your sperm count and what medical treatments you might consider when you need extra support.

Understanding sperm count

Most men have 39-928 million sperm in a single ejaculate, but when it comes to low sperm count, we usually look at the concentration of sperm.

A normal sperm concentration is considered 15 million-200 million sperm per milliliter or higher. A sperm count below 15 million per milliliter is considered low (oligospermia). 

Several factors can affect sperm production, including:

• Hormonal imbalances
• Poor diet 
• Nutrient deficiencies, especially zinc
• Stress or lack of sleep
• Smoking, alcohol, and drug use
• Heat exposure (like hot tubs or tight clothing)
• Certain medications or underlying health conditions

While low sperm count can make conception more difficult, it doesn’t make it impossible.

5 natural ways to boost sperm count

Even small changes can make a big difference in your reproductive health.

1. Improve your diet

Your body relies on nutrients like zinc, vitamin C, selenium, and folate to produce healthy, active sperm and to protect them from damage. The right foods can make a real difference in both sperm count and quality:

• Zinc can be found in foods like oysters, lean beef, pumpkin seeds, chickpeas, and lentils
• Vitamin C can be found in oranges, strawberries, kiwi, bell peppers, pomegranates, and broccoli 
• Selenium can be found in Brazil nuts, tuna, salmon, and eggs
• Folate (Vitamin B9) can be found in spinach, asparagus, avocado, lentils, and fortified whole grains

If you’re not getting enough of these nutrients from food alone, Dr. Brody can recommend medical-grade supplements to safely bridge the gap and boost your sperm health.

2. Exercise regularly (but not excessively)

Moderate physical activity helps maintain hormone balance and improve blood flow. However, overtraining or excessive cycling can increase testicular heat and lower sperm quality.

If you cycle, padded shorts can reduce testicular pressure. Ideally, cross-train to alternate your activities between cycling and other sports that don’t increase testicular heat.

3. Manage your stress

Chronic stress disrupts hormone levels, including testosterone. If you can lower your cortisol levels, it can, in turn, support your reproductive health. 

There isn’t one tried-and-true way to manage stress. You have to find what works for you, whether that’s reading a good book, going for a run, or playing music. 

You should also dig deep to identify the source of your stress. An overloaded schedule, for example, may need to be addressed before you feel relief. 

4. Avoid heat exposure

Long hot baths, saunas, or even tight underwear can raise scrotal temperature, which may reduce sperm production. Choose looser-fitting clothing and take breaks from heat exposure when possible.

5. Quit smoking and limit alcohol 

Both smoking and heavy drinking can damage sperm DNA and decrease sperm motility. Quitting these habits improves fertility and benefits your physical and mental health.

Medical treatments that can help

Sometimes, lifestyle changes aren’t enough. At Fertility & Lifespan Medical Institute, we offer advanced diagnostic testing to pinpoint the cause of low sperm count. Dr. Brody uses this information to create a treatment plan for you.

Depending on your results, Dr. Brody may recommend:

• Hormone therapy 
• Medications to treat infections 
• Nutritional supplements targeted to improve sperm quality
• Assisted reproductive techniques like intrauterine insemination (IUI), intracytoplasmic sperm injections (ICSI), or in vitro fertilization (IVF) when needed

Depending on any other factors at play, such as female fertility issues, Dr. Brody may recommend multiple lifestyle changes and treatments to improve your chances of conceiving.

When to see a fertility specialist for low sperm count

If you’ve been trying to conceive for a year (or six months if your partner is over 35) without success, it’s time to schedule a fertility evaluation. 

At Fertility & Lifespan Medical Institute, our team takes a comprehensive approach to men’s reproductive health, focusing on both physical and lifestyle factors to improve your chances of conception naturally and safely.

To schedule a consultation with Dr. Brody, call our office at 858-216-2096 or use our online form.