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21 Ways On How To Increase Sperm Count Naturally With Healthy Sperms


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.

The infertility trends[1] have been terrifying in recent times. And one of the significant causes is low sperm count, which is an eye-opening event.

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

  1. 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[2] sperm count and mobility in 45 overweight men with inactive lifestyles, according to the research.

  2. 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[3] than those who smoked tobacco less frequently.

    Here[4] is another reason why women should quit smoking.

  3. Avoid Heavy Drinking And Drug Use

    Few controlled studies[5] 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[6] 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.

  4. Use Fenugreek

    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[7] indicated that the litigation chemical Furosap, which was produced from fenugreek beans, boosted overall spermatogenesis and count considerably.

  5. 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[8] 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.

  6. 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[9] 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.

  7. 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[10].

  8. 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[11] and sperm content compared to the group that did not consume it.

  9. 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[12] 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.

  10. 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[13].

    Artificial estrogen is present in a lot of tinned and plastic products. Based on one 2019 review[14], bisphenol A is a chemical that interacts with estrogen-specific receptors or might affect male fertility following exposure.

  11. 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[15] suggests that there is still no evidence that folate helps in improving semen quality.

  12. 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[16] that it might naturally increase testosterone levels.

  13. 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[17] on the topic is limited.

  14. 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[18] to boost testosterone production, sperm concentration, as well as velocity in infertile men, but more research is warranted.

  15. Maca Root 

    Maca root sometimes referred to as “Peruvian ginseng,” is high in essential vitamins that might also improve your stats.

    Participants in a 2015 study[19] who consumed 1.75 grams of maca root powders each day for three months had higher sperm production and velocity.

  16. Onion

    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[20] to the onion and testosterone study.

  17. Ginseng Consumption

    According to this[21] 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.

  18. Vitamin B-Complex

    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[22] (B12) intake.

  19. Zinc

    The production of testosterone is tightly related[23] to zinc, which has the potential for the prevention, diagnosis, and treatment of male infertility.

  20. Vitamin E With Coenzyme Q10

    Vitamin E, as well as coenzyme Q10, are antioxidants that could protect[24] 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. 

  1. Naina Kumar, Amit Kant Singh. Trends of male factor infertility, an important cause of infertility: A review of literature. J Hum Reprod Sci. 2015 Oct-Dec; 8(4): 191–196. doi: 10.4103/0974-1208.170370.
  2. Paweł Jóźków, MD, PhD and Marco Rossato, MD, PhD. The Impact of Intense Exercise on Semen Quality. Am J Mens Health. 2017 May; 11(3): 654–662. Published online 2016 Sep 19. doi: 10.1177/1557988316669045.
  3. Avi Harlev, Ashok Agarwal, Sezgin Ozgur Gunes, Amit Shetty, Stefan Simon du Plessis. Smoking and Male Infertility: An Evidence-Based Review. World J Mens Health. 2015 Dec; 33(3): 143–160. Published online 2015 Dec 23. doi: 10.5534/wjmh.2015.33.3.143.
  4. I Crha, D Hrubá, P Ventruba, J Fiala, J Totusek, H Visnová. Ascorbic acid and infertility treatment. Cent Eur J Public Health. 2003 Jun;11(2):63-7. Available from: https://pubmed.ncbi.nlm.nih.gov/12884545/.
  5. Elena Ricci, Suha Al Beitawi, Sonia Cipriani, et al. Semen quality and alcohol intake: a systematic review and meta-analysis. Reprod Biomed Online. 2017 Jan;34(1):38-47. doi: 10.1016/j.rbmo.2016.09.012. Epub 2016 Oct 18. Available from: https://pubmed.ncbi.nlm.nih.gov/28029592/.
  6. Andrea Sansone, Carla Di Dato, Cristina de Angelis, et. al. Smoke, alcohol and drug addiction and male fertility. Reprod Biol Endocrinol. 2018; 16: 3. Published online 2018 Jan 15. doi: 10.1186/s12958-018-0320-7
  7. Anuj Maheshwari, Narsingh Verma, Anand Swaroop, et al. Efficacy of FurosapTM, a novel Trigonella foenum-graecum seed extract, in Enhancing Testosterone Level and Improving Sperm Profile in Male Volunteers. Int J Med Sci. 2017; 14(1): 58–66. Published online 2017 Jan 10. doi: 10.7150/ijms.17256.
  8. Martin Blomberg Jensen, Jacob Gerner Lawaetz, Jørgen Holm Petersen, Anders Juul, Niels Jørgensen. Effects of Vitamin D Supplementation on Semen Quality, Reproductive Hormones, and Live Birth Rate: A Randomized Clinical Trial. J Clin Endocrinol Metab. 2018 Mar 1;103(3):870-881. doi: 10.1210/jc.2017-01656. Available from: https://pubmed.ncbi.nlm.nih.gov/29126319/.
  9. Vijay R. Ambiye, Deepak Langade,* Swati Dongre, Pradnya Aptikar, Madhura Kulkarni, Atul Dongre. Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evid Based Complement Alternat Med. 2013; 2013: 571420. Published online 2013 Nov 28. doi: 10.1155/2013/571420.
  10. Sedigheh Ahmadi, M.Sc., Reihane Bashiri, M.Sc., Akram Ghadiri-Anari, M.D. , Azadeh Nadjarzadeh, Ph.D. Antioxidant supplements and semen parameters: An evidence based review. Int J Reprod Biomed. 2016 Dec; 14(12): 729–736.
  11. Banafshe Hosseini, Mahdieh Nourmohamadi, Shima Hajipour, et al. The Effect of Omega-3 Fatty Acids, EPA, and/or DHA on Male Infertility: A Systematic Review and Meta-analysis. J Diet Suppl. 2019;16(2):245-256. doi: 10.1080/19390211.2018.1431753. Epub 2018 Feb 16. Available from: https://pubmed.ncbi.nlm.nih.gov/29451828/.
  12. Rossella Cannarella, Carmelo Liuzzo, Laura M Mongioì, et. al. Decreased total sperm counts in habitants of highly polluted areas of Eastern Sicily, Italy. Environ Sci Pollut Res Int. 2019 Oct;26(30):31368-31373. doi: 10.1007/s11356-019-06248-x. Epub 2019 Aug 31. Available from: https://pubmed.ncbi.nlm.nih.gov/31473922/
  13. Jorge E. Chavarro, Thomas L. Toth, Sonita M. Sadio, Russ Hauser. Soy food and isoflavone intake in relation to semen quality parameters among men from an infertility clinic. Hum Reprod. 2008 Nov; 23(11): 2584–2590. Published online 2008 Jul 23. doi: 10.1093/humrep/den243.
  14. Federica Cariati, Nadja D’Uonno, Francesca Borrillo, et. al. “Bisphenol a: an emerging threat to male fertility”. Reprod Biol Endocrinol. 2019; 17: 6. Published online 2019 Jan 20. doi: 10.1186/s12958-018-0447-6
  15. Enrique F Schisterman, Lindsey A Sjaarda, Traci Clemons, et. al. Effect of Folic Acid and Zinc Supplementation in Men on Semen Quality and Live Birth Among Couples Undergoing Infertility Treatment: A Randomized Clinical Trial. JAMA. 2020 Jan 7;323(1):35-48. doi: 10.1001/jama.2019.18714.
  16. Textbook of Natural Medicine (Fifth Edition), 2020. Tribulus terrestris. Available from: https://www.sciencedirect.com/topics/medicine-and-dentistry/tribulus-terrestris
  17. David R Meldrum, Joseph C Gambone, Marge A Morris, et. al. A multifaceted approach to maximize erectile function and vascular health.Fertil Steril. 2010 Dec;94(7):2514-20. doi: 10.1016/j.fertnstert.2010.04.026. Epub 2010 Jun 1. Available from: https://pubmed.ncbi.nlm.nih.gov/20522326/
  18. Farzad Roshanzamir, Ph.D. and Seyyed Morteza Safavi, M.Sc. The putative effects of D-Aspartic acid on blood testosterone levels: A systematic review. Int J Reprod Biomed. 2017 Jan; 15(1): 1–10.
  19. Ingrid Melnikovova, Tomas Fait, Michaela Kolarova, et. al. Effect of Lepidium meyenii Walp. on Semen Parameters and Serum Hormone Levels in Healthy Adult Men: A Double-Blind, Randomized, Placebo-Controlled Pilot Study. Evid Based Complement Alternat Med. 2015; 2015: 324369. Published online 2015 Sep 1. doi: 10.1155/2015/324369
  20. Saleem Ali Banihani. Testosterone in Males as Enhanced by Onion (Allium Cepa L.). Biomolecules. 2019 Feb; 9(2): 75. Published online 2019 Feb 21. doi: 10.3390/biom9020075.
  21. Kar Wah Leung, Alice ST Wong*. Ginseng and male reproductive function. Spermatogenesis. 2013 Jul 1; 3(3): e26391. Published online 2013 Sep 13. doi: 10.4161/spmg.26391.
  22. Saleem Ali Banihani Vitamin B12 and Semen Quality Biomolecules. 2017 Jun; 7(2): 42. Published online 2017 Jun 9. doi: 10.3390/biom7020042
  23. Ali Fallah, Azadeh Mohammad-Hasani, and Abasalt Hosseinzadeh Colagar Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men’s Health, Germination, Sperm Quality, and Fertilization J Reprod Infertil. 2018 Apr-Jun; 19(2): 69–81.
  24. Gianmaria Salvio, Melissa Cutini, Alessandro Ciarloni, et al. Coenzyme Q10 and Male Infertility: A Systematic Review Antioxidants (Basel). 2021 Jun; 10(6): 874. Published online 2021 May 30. doi: 10.3390/antiox10060874

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