Sperm count refers to the overall quantity of sperm included in a certain subgroup of sperm.
Fertility doctors look at sperm count as part of standard semen tests because they believe it is essential in infertility. According to the most recent WHO criteria, an average sperm count is 15 million per ml or at least 39 million per ejection.
For this very reason, this article discusses natural therapies, dietary modifications, and medications that may boost sperm production.
21 Ways To Increase Your Sperm Count Naturally
Know more about ways to increase sperm count
Get Plenty Of Activity And Rest
Numerous researchers have reported that losing weight and fitness can enhance or enhance sperm count in patients who are overweight or obese.
The data relating a normal BMI to a normal sperm concentration, on the other hand, is currently inconclusive.
Research published in 2017 looked at the advantages of a 16-week aerobic fitness program that included at least three 50-minute workouts each week.
The subjects’ heart rates reached 50–65 percent of their maximum. Regular exercise enhanced sperm count and mobility in 45 overweight men with inactive lifestyles, according to the research.
Give Up Smoking
Smoking significantly lowers sperm count, according to the 2016 review that looked at the data of over 20 trials with a combination of over 6,000 individuals.
The scientists discovered that persons who smoked tobacco moderately or heavily had worse sperm quality than those who smoked tobacco less frequently.
Here is another reason why women should quit smoking.
Avoid Heavy Drinking And Drug Use
Few controlled studies have looked into the connection between sperm viability and medicines. This is because testing illegal drugs might lead to moral considerations.
However, a 2018 study found that widespread usage of substances including liquor, cannabis, and heroin is connected to lower sperm production.
Because some information is contradictory, more research is needed to validate this relationship.
Fenugreek has traditionally been used as a natural cure for sperm medical problems, and proponents believe it can help increase sperm production.
A 2017 research indicated that the litigation chemical Furosap, which was produced from fenugreek beans, boosted overall spermatogenesis and count considerably.
Consume Or Receive Adequate Vitamin D
Scientists aren’t sure why, but calcium and high vitamin D concentration in the blood affect sperm quality.
Scientists discovered a strong link between the live birth rate in male subjects and a greater amount of vitamin D in the plasma in a study of 18 papers published in 2019.
Calcium shortage has been shown to hurt sperm count in different studies. Nevertheless, the researchers of the study propose that these results be interpreted with caution and that more clinical trials be conducted to verify their conclusions.
Consume Ashwagandha Supplement
Ashwagandha, often known as the Indian root, has been used for centuries in traditional medicine to treat a variety of sexual problems.
A 2013 pilot study indicated that taking 675 mg of ashwagandha every day for 90 days increased sperm count by 167 percent in 46 individuals with low sperm concentration.
Increase Intake Of Antioxidant-Rich Foods
Antioxidants are chemicals that aid in the deactivation of free radicals, which cause cell destruction.
Antioxidants are found in a variety of minerals and vitamins, and some research has connected antioxidant intake to enhanced sperm production.
More on it here.
Increase Consumption Of Good Fats
Polyunsaturated fats are essential for the sperm membrane’s proper growth. Omega-3 and omega-6 fats are examples of such fats.
An analysis of three research studies published in 2019 indicated that men with impotence who consumed omega-3 fats had significantly improved spermatogenesis and sperm content compared to the group that did not consume it.
Reduce Your Exposure To Pollutants
Experts frequently relate external factors like as pollution levels and exposure to harmful chemicals to lower sperm quality and quantity as pollution and traffic rise.
A 2019 study found a correlation between residing in heavily industrialized locations with high levels of air pollution and decreased sperm counts.
Environmental pollutants should be avoided at all costs to improve general health.
Avoid Soy And Estrogen-Rich Items
Phyto estrogen is found in some meals, particularly soy products. Testosterone binding and sperm development may be compromised as a result of this.
In a new report of 1,319 Chinese men, researchers discovered that higher levels of phytoestrogen in the sperm reflected low sperm concentration.
Artificial estrogen is present in a lot of tinned and plastic products. Based on one 2019 review, bisphenol A is a chemical that interacts with estrogen-specific receptors or might affect male fertility following exposure.
Consume An Adequate Amount Of Folate
Low levels of folate have been associated with reduced sperm density and count. As a result, a higher intake of folate might improve sperm health.
However, available research suggests that there is still no evidence that folate helps in improving semen quality.
Try Tribulus Terrestris
Another historical herb that could make sperm stronger is Tribulus Terrestris. Some people claim it boosts testosterone levels, but there’s no scientific evidence to back this up.
There is, however, an indication that it might naturally increase testosterone levels.
Increase Intake Of Vitamin C
Vitamin C is beneficial not just to your immune response and your bones.
It is believed that it could also help you sustain an erection by increasing the amount of blood, but evidence on the topic is limited.
Try D-Aspartic Acid Supplementation
This amine is contained in the body and aids in the regulation of male hormones, which can increase testosterone levels.
D-aspartic acid, taken as a dietary supplement, might help to boost testosterone production, sperm concentration, as well as velocity in infertile men, but more research is warranted.
Maca root sometimes referred to as “Peruvian ginseng,” is high in essential vitamins that might also improve your stats.
Participants in a 2015 study who consumed 1.75 grams of maca root powders each day for three months had higher sperm production and velocity.
Onion or onion root extract may be beneficial when it comes to improving the sperm count if the reason for low sperm count is low testosterone level.
With the help of regular consumption of onion, your body may be able to produce luteinizing hormone and could get some assistance in destroying the free radicals as well.
Hence, this ultimately could improve sperm count in men. Here is a link to the onion and testosterone study.
According to this governmental study, the consumption of ginseng could prove to be beneficial when it comes to healthy sperm.
This is a natural herb that has been used for ages.
Having said that, you must take professional medical advice before starting the consumption of ginseng in your daily life.
The B-complex vitamins are a collection of eight micronutrients with critical roles in the human body.
Male fertility could be influenced by folate (B9) and cobalamin (B12) intake.
The production of testosterone is tightly related to zinc, which has the potential for the prevention, diagnosis, and treatment of male infertility.
Vitamin E With Coenzyme Q10
Vitamin E, as well as coenzyme Q10, are antioxidants that could protect against the harm caused by reactive oxygen species (ROS).
A buildup of ROS in the body can lead to oxidative stress, which can damage tissues, including sperm. Male infertility may be caused, in part, by sperm cells being subjected to oxidative stress.
The majority of research suggests that lifestyle modifications, natural therapies, and dietary changes can help a man maintain and enhance his sperm level.
Following regular exercise and sleeping patterns, as well as eliminating tobacco, excessive drinking, and illicit drugs, are examples of lifestyle improvements.
avoidance of certain prescribed drugs might also help. Natural remedies like fenugreek and ashwagandha may be beneficial as well.
Reduced trans fatty acid intake and increased polyunsaturated fatty acid and vitamin D intake are two dietary adjustments that create a positive sperm count.
The best strategy to increase sperm count with food is to eat a healthy, varied diet that contains lots of good fruits and veggies.
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed researches, academic and medical institution studies.
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- About the Author
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Michael has been in the male wellness industry for 25+ years. Before joining Working For Health as a full-time male wellness journalist, he contributed to multiple online portals in the male wellness field. Before that, he has been an assistant to several sexologists.