How do we naturally increase sperm count?

You might have come across numerous studies to deal with the same.

Confused if it can be cured naturally or only treatment is the way?

Several queries for the same question, how to naturally increase sperm count, is it even possible to do so? Well,  the answer to that is this blog. We will understand everything. 

Introduction 

Sperm count is one of the most crucial factors in the world of male fertility, so several factors can be responsible for sperm health, such as lifestyle choices, dietary habits, and medical conditions as well. What makes it healthy involves making positive changes such as getting adequate rest, quitting smoking, and adopting a nutrient-rich diet. So first we need to begin with,

What is sperm count?

Sperm count refers to the average number of sperm present in a semen sample of men. According to the latest World Health Organization (WHO) guidelines, a healthy sperm count is 15 million per millilitre (ml) or at least 39 million per ejaculate. Anything below 15 million per ml is considered low and may lead to fertility issues. Factors such as testosterone levels, genetic conditions, infections, and tumours can impact sperm production. 

How to Naturally Increase Sperm Count?

As we get to know what exactly is sperm count, and why it is required, now we need to delve into the key aspects of the natural ways to increase sperm count:

Maintain a healthy lifestyle:

As mentioned above, an unhealthy lifestyle can be a reason for you to have low sperm count, so maintaining a healthy lifestyle with regular exercise, such as jogging or strength training, weight lifting, and cardio exercises, helps improve testosterone levels and sperm health as well.

Studies say that people who incorporate regular exercise into their daily routine have higher sperm concentration and motility than those with a sedentary lifestyle.

But you need to make sure that high-intensity workouts may lead to a decrease in sperm count due to oxidative stress. 

Also getting enough sleep is essential for overall reproductive and sperm health. Aim for 7-9 hours of sleep per night. Lack of sleep, which is less than 6 hours, is associated with low sperm concentration and motility. 

Quit smoking and alcohol:

A step towards healthy habits needs a step backwards from unhealthy choices, so stay far from smoking and alcohol or any type of tobacco addiction, because smoking has been linked to reduced sperm count and motility. Quitting can improve fertility over time. Research indicates that smoking damages sperm DNA, reducing fertility rates.

Excessive alcohol consumption affects testosterone levels and sperm production. Limiting intake can have a positive impact.

Stress Management 

Whatever the health concerns, stress needs to be managed first, for the reason that chronic stress increases cortisol levels, which negatively impacts testosterone production. So practice meditation, deep breathing, and yoga for stress to decrease.

Also read - 10 Tips To Combat Stress.

Sperm Count Enhancing Foods

Having nutrient-rich foods in your diet is highly essential for enhancing healthy sperm production. Here is the list of foods for your sperm health:

Antioxidant-Rich Foods: Blueberries, oranges, spinach, and nuts help combat oxidative stress that damages sperm.

Zinc-rich foods: Oysters, pumpkin seeds, beans, and lentils improve sperm concentration.

Folate & Vitamin B12: Leafy greens, eggs, dairy, and whole grains enhance sperm quality.

Omega-3 Fatty Acids: Crucially found in fatty fish (salmon, sardines), flaxseeds, and walnuts, omega-3s support sperm motility.

Vitamin D Sources: Sunlight exposure, fortified dairy products, and egg yolks help boost testosterone levels.

Foods to Avoid

Processed & Junk Food: High-fat and processed foods contain trans fats that reduce sperm count.

Sugary Beverages & Excess Caffeine: Soft drinks and energy drinks negatively impact sperm health.

Also read - Natural vs. Added Sugars: A Comprehensive Comparison

Soy-Based Foods: Contain phytoestrogens that may lower testosterone levels.

Certain herbal remedies have been traditionally used to improve sperm count:

Ashwagandha – An adaptogenic herb known to enhance sperm production and motility.

Maca Root – Increases libido and supports sperm health.

Coenzyme Q10 (CoQ10) – An antioxidant that improves sperm motility.

Zinc & Selenium – Essential minerals for testosterone production and sperm quality.

Fenugreek Extract – Helps regulate hormones and enhance sperm parameters.

Testicular Health & Healthy Weight:

The better your testicular health, the better will be your sperm health, for this, you need to avoid prolonged heat exposure from hot tubs, saunas, or tight underwear.  Also, keep electronic devices like laptops away from the lap to reduce radiation exposure.

If you are someone who is overweight (obese) or underweight, it is linked with disruption of hormone levels, thereby leading to reduced sperm count.  Also, obesity increases oxidative stress, affecting sperm DNA integrity.

This can be managed with regular exercise and a balanced diet to help maintain optimal weight for better sperm health.

Reduce exposure to environmental toxins:

Air pollution, heavy metals, and pesticides negatively affect sperm production, so you need to make sure to reduce exposure to plastics containing BPA (Bisphenol A), found in food containers and water bottles. Instead of that, opt for organic food and eco-friendly household products to limit toxin intake.

Which Fruit Increases Sperm Count?

Having nutritious fruits in your diet helps you maintain overall health along with a healthy sperm count, so looking into the fruits that increase sperm count, they are bananas, citrus fruits, berries, pomegranates, tomatoes, watermelon, and Indian gooseberry.

Normal Sperm Count and Semen Analysis Parameters

Read more on - Urological Concerns 

Conclusion:

This is everything about improving sperm count naturally, it requires a combination of a healthy diet, regular exercise, stress management, and avoiding harmful substances like tobacco, alcohol, and processed foods. By incorporating these lifestyle changes, men can significantly boost their fertility and overall reproductive health. Do visit a healthcare provider before self-diagnosis, as there is no one-size-fits-all approach for sensitive health concerns such as low sperm count.