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  • Writer's pictureDr. Karuturi Subrahmanyam

How to increase Sperm Count naturally


Sperm count is a measure of how many sperm are in one sample of semen. It is important for fertility, which means the ability to have children. A normal sperm count is at least 15 million per milliliter, according to the World Health Organization (WHO). A low sperm count can make it harder to conceive a child and may also indicate a health problem.


There are many reasons why a man may have a low sperm count, such as infections, immune system problems, hormone problems, genetic problems, lifestyle choices, and exposure to harmful substances. Some of these reasons can be reversed and improved by natural methods, diet changes, and medical treatments.

In this article, we will talk about some of the natural ways to increase sperm count and improve sperm quality.


Natural methods

Some of the natural methods that may help increase sperm count are:

  • Exercise and sleep well: Exercise can help improve blood flow, reduce stress, and control body weight, which can all help sperm production. A study showed that overweight men who exercised for 16 weeks increased their sperm count and movement. However, too much or too hard exercise may have the opposite effect, as it can raise the body temperature and lower the hormone levels that are needed for sperm production. Therefore, it is best to exercise moderately and regularly. Sleep is also important for keeping the hormone levels balanced and the sperm healthy. A lack of sleep can affect the production and function of sperm. Try to get at least seven hours of good sleep every night.

  • Stop smoking: Smoking can damage the DNA of sperm and reduce their number and movement. A study that looked at over 20 studies found that smoking always reduced sperm count. Quitting smoking can improve sperm quality and fertility. There are many ways and programs that can help smokers quit.

  • Avoid too much alcohol and drugs: Alcohol and drugs can interfere with the hormone system and affect sperm production. Alcohol can lower the hormone levels that are needed for sperm production and cause oxidative stress, which can damage sperm cells. Drugs such as marijuana, cocaine, heroin, and steroids can also affect the function and quality of sperm and reduce fertility. Limiting or avoiding alcohol and drug use can help improve sperm count and quality.

  • Avoid some prescription medicines: Some medicines can affect sperm production or function, such as antibiotics, antidepressants, antihistamines, anti-inflammatory medicines, blood pressure medicines, and cancer medicines. If you are taking any of these medicines, talk to your doctor about how they may affect your fertility and whether you can change to a different medicine or lower the dose.

  • Take a fenugreek supplement: Fenugreek is a herb that has been used for a long time to improve male sexual health. It contains substances that may increase the hormone levels that are needed for sperm production and improve sperm quality. A study showed that men who took a fenugreek extract supplement for 12 weeks increased their sperm count, movement, volume, and shape. Fenugreek supplements are available in capsule or powder form at health stores or online.

  • Get enough vitamin D: Vitamin D is a hormone that has many roles in the body, including reproductive health. Low levels of vitamin D have been linked to low sperm count and movement. A study showed that men who received vitamin D supplementation for one year improved their sperm movement. Vitamin D can be obtained from sunlight exposure or from foods such as fatty fish, egg yolks, cheese, and fortified milk. Vitamin D supplements are also available at pharmacies or online.

  • Take ashwagandha: Ashwagandha is an herb that has been used in Ayurvedic medicine for a long time to enhance male vitality and fertility. It can help reduce stress, improve mood, increase energy, and boost the hormone levels that are needed for sperm production. A study showed that men who took ashwagandha capsules for three months increased their sperm count, movement, volume, and antioxidant levels. Ashwagandha supplements are available in capsule or powder form at health stores or online.

  • Eat more foods that have antioxidants: Antioxidants are substances that protect the cells from oxidative stress caused by harmful molecules called free radicals. Oxidative stress can damage the DNA and membrane of sperm cells and reduce their number and quality. Antioxidants can help prevent or repair this damage and improve sperm health. Some of the foods that have antioxidants are berries, citrus fruits, green leafy vegetables, nuts, seeds, dark chocolate, green tea, and red wine.


Diet changes

Some of the diet changes that may help increase sperm count are:

  • Eat more fish: Fish is a good source of omega-3 fatty acids, which are important for sperm production and function. Omega-3 fatty acids can improve blood flow to the reproductive organs, reduce inflammation, and protect the sperm from oxidative stress. A study showed that men who ate more fish had higher sperm counts than those who ate less fish. Some of the fish that have omega-3 fatty acids are salmon, tuna, mackerel, herring, sardines, and trout.

  • Eat more foods that have zinc: Zinc is a mineral that is involved in many aspects of male reproductive health, such as hormone production, sperm formation, and sperm movement. Zinc deficiency can lead to low sperm count and quality. A study showed that men who took zinc supplements for 26 weeks increased their sperm count and movement. Zinc can be obtained from foods such as oysters, beef, lamb, chicken, turkey, eggs, cheese, yogurt, beans, nuts, seeds, and whole grains.

  • Eat more foods that have folate: Folate is a B vitamin that is important for DNA production and repair. Low levels of folate can cause problems with the chromosomes in sperm cells and reduce fertility. A study showed that men who had higher folate intake had lower rates of problems with the chromosomes in sperm cells than those who had lower folate intake. Folate can be obtained from foods such as spinach, broccoli, asparagus, avocado, lentils, beans, peas, nuts, seeds, and fortified cereals.

  • Eat more foods that have selenium: Selenium is a trace element that is essential for sperm production and function. Selenium deficiency can cause low sperm count and movement. A study showed that men who took selenium supplements for 26 weeks increased their sperm count and movement. Selenium can be obtained from foods such as Brazil nuts, tuna, salmon, beef, chicken, turkey, eggs, cheese, mushrooms, oats, and brown rice.


Medical treatments

Some of the medical treatments that may help increase sperm count are:

  • Hormone therapy: Hormone therapy involves taking medicines that can restore the normal balance of hormones that regulate sperm production and function. Hormone therapy may be prescribed for men who have low levels of testosterone or other hormones due to genetic problems, pituitary problems, or testicular damage. Hormone therapy may include injections, patches, gels, or pills of testosterone or other hormones.

  • Varicocele repair: Varicocele is a condition where the veins in the scrotum become large and twisted. This can cause blood to collect in the testicles and increase the temperature and pressure in the scrotum. This can affect sperm production and quality. Varicocele repair is a surgery that can fix the abnormal veins and improve blood flow to the testicles. Varicocele repair may improve sperm count and movement in some men.

  • Assisted reproductive technology (ART): ART involves using medical techniques to help achieve pregnancy when natural conception is not possible. ART may be an option for men who have very low or no sperm count due to genetic problems, infections, injuries, or treatments such as chemotherapy or radiation. ART may include procedures such as:

  • Intrauterine insemination (IUI): IUI involves putting washed and concentrated sperm directly into the uterus of the female partner during ovulation. This can increase the chances of fertilization by avoiding the cervix and reducing the distance that the sperm have to travel.

  • In vitro fertilization (IVF): IVF involves taking eggs from the ovaries of the female partner and fertilizing them with sperm in a laboratory. The resulting embryos are then put into the uterus of the female partner or a surrogate mother. This can overcome many barriers to fertilization such as low sperm count or movement, blocked fallopian tubes, or endometriosis.

  • Intracytoplasmic sperm injection (ICSI): ICSI is a type of IVF that involves injecting a single sperm directly into an egg using a very small needle. This can overcome problems with sperm quality or quantity such as poor shape or movement, or no sperm in semen.

  • Sperm donation: Sperm donation involves using sperm from a donor to achieve pregnancy through IUI or IVF. Sperm donation may be an option for men who have no viable sperm due to genetic problems, infections, injuries, or treatments such as chemotherapy or radiation.



Sperm count is an important factor for fertility and may be affected by many factors such as genetics, health, lifestyle, and environment. There are some natural methods, diet changes, and medical treatments that may help increase sperm count and improve sperm quality. However, these methods may not work for everyone and may have different effects depending on the individual situation. Therefore, it is advisable to talk to a doctor before trying any of these methods and to do regular semen tests to check the progress and outcome of any treatment.


Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist


Kify Hospital

Danavaipeta

Rajahmundry

Phone : 85000 23456


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