How To Increase Sperm Count: 14 Tips To Boost Fertility Naturally

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Medical News TodaySubscribeWhat are the best ways to increase sperm count?

Medically reviewed by Roger Bielinski, MD FACS — Written by Jennifer Huizen — Updated on March 5, 2025

Natural remedies
Treatment
Summary

Health experts consider sperm count to be an important factor in fertility. Ways of boosting sperm count include getting more rest, quitting smoking, dietary changes, and avoiding medications that may decrease healthy sperm production.

Sperm count refers to the average number of sperm present in one sample of semen. According to the most recent World Health Organization (WHO) guidelines, experts consider a healthful sperm count to be 39 million per ejaculate or more.

Doctors consider a sperm count under 15 million per milliliter to be low, and it may cause fertility issues.

Overall, health professionals believe that factors that influence testosterone levels have the most significant effects on sperm number and quality.

Certain medical conditions — including inherited genetic disorders, infections, and tumors — can also affect sperm count.

However, some lifestyle choices and natural remedies can help support the hormones that control sperm production, which may aid the healthy development of sperm and improve sperm count.

In this article, we look at natural remedies, dietary changes, and medicines that may improve sperm count.

Natural remedies to increase sperm count

collage relating to sperm count — Design by MNT; Photography by Peter Griffith/Getty Images & LYagovy/Getty Images

For several decades, researchers have known that sperm quality and fertility rates have been declining in most Western nations.

According to one older 2017 study, the average sperm count in North America, Europe, Australia, and New Zealand dropped by 59.3% between 1973 and 2011.

Despite studies having identified this, scientists still do not fully understand the reasons for this decline. Research into reliable methods for reversing a low sperm count is ongoing.

For thousands of years, practitioners of ancient, herbal, and traditional medicine have used several non-medication remedies to increase sperm count and improve sperm health. Additionally, researchers have suggested that most of these remedies can actually influence sperm count in some way.

The following are some natural ways to increase sperm count.

Get enough exercise and sleep

Several studies have suggested that weight loss and exercise among people with overweight or obesity can lead to an improved or increased sperm count. However, the science linking a moderate body mass index (BMI) to an optimal sperm count is still weak.

An older 2017 study examined the benefits of a 16-week aerobic exercise program consisting of at least three 50-minute sessions per week. The participants reached 50% to 65% of their peak heart rate.

In the study, regular exercise increased sperm count and motility in 45 men with obesity and sedentary lifestyles.

A 2021 case report described contrasting results. Two people who had bariatric (weight loss) surgery and subsequently lost weight experienced a drop in sperm count.

Quit smoking

A 2023 study assessed the semen of 1,371 men who researchers classified as smokers or nonsmokers. People who smoked more than 10 cigarettes daily had significantly decreased semen volume, total sperm count, sperm concentration, and motility compared with nonsmokers and those who smoked less.

This suggests that smoking has a negative effect on sperm health, which increases the more a person smokes.

Avoid excessive alcohol and drug use

The number of controlled studies that have explored the link between sperm health and drugs is limited. This is because testing illegal substances can lead to ethical problems.

However, a 2018 review has linked the worldwide use of drugs such as alcohol, cannabis, and cocaine to decreased sperm production. Some evidence is conflicting, so further research is necessary to confirm this link.

Avoid certain prescription medications

Some prescription medications can decrease healthy sperm production. Once a male stops taking the medication, however, their sperm count should return to typical levels or increase.

Medications that may temporarily reduce the production and development of sperm include:

some antibiotics
anti-androgens
anti-inflammatories
antipsychotics
opiates
antidepressants
anabolic steroids, which may continue to affect sperm count for up to 2 years after stopping the medication
exogenous or supplementary testosterone
methadone

People need to consult a healthcare professional if they believe a medication they are currently taking may be reducing their sperm count or affecting their fertility.

Get enough vitamin D

Researchers are not entirely sure why, but blood levels of vitamin D and calcium appear to affect sperm health.

In a 2019 literature review of 18 studies, researchers found a significant association between improved fertility in male participants and a higher blood level of vitamin D.

However, the study authors advise caution when interpreting these results and recommend further clinical trials to confirm their findings.

A 2023 study showed that vitamin D improved sperm morphology (shape, size, and structure) and motility but had no effect on sperm count.

Eat more antioxidant-rich foods

Antioxidants are molecules that help deactivate compounds called free radicals, which damage cells.

Several vitamins and minerals act as antioxidants, and some studies have linked antioxidant consumption with increased sperm count.

According to a 2019 review, antioxidants that may contribute to a healthy sperm count include:

beta-carotene
beta-cryptoxanthin
lutein
vitamin C

Plant foods contain around 64 times more antioxidants than animal foods. Examples of antioxidant-rich foods include:

berries
mangoes
dark green leafy vegetables
sweet potatoes
nuts
peppers
beets
artichokes
red cabbage
herbs
spices
dark chocolate
green tea

Increase healthy fat intake

Polyunsaturated fats are crucial for the healthy development of the sperm membrane. Such fats include omega-3 and omega-6.

A 2019 review of three studies found that males with infertility who underwent supplementation with omega-3 fatty acids experienced a significant improvement in sperm motility and concentration compared with males who did not take omega-3 supplements.

Food sources of omega-3 include:

oily fish
walnuts
flax seeds
chia seeds
leafy green vegetables

Food sources of omega-6 include:

vegetable oils
nuts
seeds
eggs

Limit exposure to environmental and occupational contaminants

As pollution and congestion increase, researchers often link environmental factors such as air quality and exposure to toxic chemicals to reduced sperm health and count.

Specifically, a 2019 study linked living in highly industrial areas with heavy air pollution to lower sperm counts.

Avoiding environmental toxins as often as possible also contributes to better overall health.

Limit the consumption of soy and estrogen-rich foods

Some foods, especially soy products, contain plant estrogen. This can reduce testosterone bonding and sperm production.

A 2019 study of 1,319 males in China found that higher concentrations of plant estrogen in the semen meant lower quality sperm.

Many canned and plastic products are also high in synthetic forms of estrogen. Bisphenol A is a compound that binds to estrogen receptors in the body and may also affect male fertility after exposure, according to a 2019 review.

How is a low sperm count treated?

A doctor may prescribe medication for males with very low sperm counts and those who have additional health factors or considerations.

Medications that doctors sometimes prescribe to treat a low sperm count include:

Estrogen receptor blockers (clomiphene citrate): This stimulates hormone production, leading to the release of follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which increase sperm production.
Human chorionic gonadotropin (Choragon or Pregnyl): This adjusts FSH and LH levels to increase sperm production. A person injects the medication 3 times per week for up to 6 months and has regular blood tests to monitor testosterone levels.

Summary

Research supports the use of lifestyle changes, natural remedies, and dietary adjustments to help males increase their sperm count.

Such lifestyle changes include adopting a regular exercise regimen and sleep schedule and avoiding tobacco, excess alcohol, and illegal drugs. It may also help to avoid particular prescription medications.

Eating a nutritious, balanced diet that includes plenty of fruits and vegetables and polyunsaturated fatty acids may help improve sperm count.

Fertility
Men's Health
Nutrition / Diet
Sexual Health / STDs

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Anawalt BD, et al. (2021). Male fertility after androgenic steroid use: how little we know.https://pmc.ncbi.nlm.nih.gov/articles/PMC8208660/
Antioxidants. (n.d.). https://nutritionfacts.org/topics/antioxidants/
Arab A, et al. (2019). The association between serum vitamin D, fertility and semen quality: A systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pubmed/31561004
Cannarella R, et al. (2019). Decreased total sperm counts in habitants of highly polluted areas of Eastern Sicily, Italy. https://www.ncbi.nlm.nih.gov/pubmed/31473922
Cariati F, et al. (2019). “Bisphenol A: An emerging threat to male fertility.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6339693/
Hosseini B, et al. (2019). The effect of omega-3 fatty acids, EPA, and/or DHA on male infertility: A systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pubmed/29451828
Levine H, et al. (2017). Temporal trends in sperm count: A systematic review and meta-regression analysis. https://academic.oup.com/humupd/article-abstract/23/6/646/4035689?redirectedFrom=fulltext
Low sperm count (oligozoospermia). (2023). https://111.wales.nhs.uk/encyclopaedia/l/article/lowspermcount(oligozoospermia)
Medical treatments for male infertility. (n.d.). https://nyulangone.org/conditions/male-infertility/treatments/medical-treatments-for-male-infertility
Osadchuk L, et al. (2023). Effects of cigarette smoking on semen quality, reproductive hormone levels, metabolic profile, zinc and sperm DNA fragmentation in men: Results from a population-based study. https://pmc.ncbi.nlm.nih.gov/articles/PMC10619690
Rahimlou M, et al. (2019). Dietary antioxidant intake in relation to semen quality parameters in infertile men: A cross-sectional study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6675955/
Razzaq A, et al. (2021). Decrease in sperm count after bariatric surgery: Case reports. https://pmc.ncbi.nlm.nih.gov/articles/PMC8671071
Rosety MÁ, et al. (2017). Exercise improved semen quality and reproductive hormone levels in sedentary obese adults. https://www.ncbi.nlm.nih.gov/pubmed/28627195
Sansone A, et al. (2018). Smoke, alcohol, and drug addiction and male fertility. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5769315/
Sunder M, et al. (2022). Semen analysis. https://www.ncbi.nlm.nih.gov/books/NBK564369/
Tania C, et al. (2023). Vitamin D supplementation for improving sperm parameters in infertile men: A systematic review and meta-analysis of randomized clinical trials. https://pmc.ncbi.nlm.nih.gov/articles/PMC10763592/
Yuan G, et al. (2019). Associations between semen phytoestrogens and semen quality in Chinese men.https://www.ncbi.nlm.nih.gov/pubmed/31128434

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Medically reviewed by Roger Bielinski, MD FACS — Written by Jennifer Huizen — Updated on March 5, 2025

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