How To Boost Fertility Naturally In Men?: Sperm Count

Boost Male Fertility Naturally

Boost Male Fertility Naturally

The main factor of male fertility is the sperm count. Sperm count is the average total number of sperm cells found in one sample of semen. A healthy sperm count not only indicates the hormone health of the person but also gives a clear view of the chances of conceiving.

Fertility in women is often difficult to track and to influence. But in men, they can be changed simply through lifestyle choices and self-help.

The Average Sperm Count

A typically healthy male with no acute illness should have a sperm count of 40 million to 300 million per milliliter. Sperm count is said to be low when it is less than 10 million per milliliter.

Low fertility often has a significant impact on the mental well-being of the person. Becoming a parent would seem to be difficult for them, too. However, there are many natural ways in which male fertility can be boosted.

Natural Ways of Increasing Sperm Count

Factors that influence the levels of testosterone are usually the reason behind the varying sperm count. Many lifestyle changes, food choices, and healthy practices can be taken to support the hormones that hand in the healthy development of sperm and the sperm count.

These can be broadly categorized in 2 ways. The Dos and the Don’ts of many everyday habits.

The Dos

Regular Exercise:

Exercise has always been recommended for the numerous health benefits it has. One of the most popular reasons is weight loss and weight maintenance. Obesity is linked to many disorders, one of them being low sperm count.

It is important to note that sperm count cannot be compared to a person’s body mass index (BMI). It is simply based on whether the person leads an inactive life and is overweight.

Doing some sort of physical activity for half an hour, at least three times a week is enough to keep the count on the average level and keep the sperm mobile. Exercising boosts fertility only temporarily, hence it would be of no use if the person works out for a month but doesn’t continue it.

Striking a balance between exercise and other good habits is crucial since too much physical strain on the body can reduce the count. 

Antioxidant-rich Food:

Antioxidants are used in the treatment of many diseases and can help increase male fertility. These molecules deactivate compounds called free radicals that are known to damage cells within the body.

Numerous vitamins and minerals in foods act as antioxidants. Supplements of the same can be taken additionally by men wanting to influence their sperm count positively. Moderation in consumption is necessary, as excessive intake can have serious side effects.

Here is the list of antioxidants, and the food items they are found in:

  • Folic Acid

Leafy green vegetables, beef liver, beans, peas, and fruits

  • Selenium

Brazil nuts, cod, beef, turnkey, and chicken

  • Lycopene

Apricots, pink grapefruit, tomatoes, and watermelon

  • Vitamin C

Highest levels in red peppers, kiwi, oranges, and grapefruit

  • Zinc

Crab, red meat, beans and oysters

  • Vitamin E

Seeds, nuts, oils, and leafy greens

Limit Soy Intake:

Soy is an excellent means of protein for vegetarians and vegans. Tofu, health drinks, meat alternatives, and protein bars have high amounts of soy. But a person watching his sperm count should limit the consumption of these foods.

Soy contains plant estrogen, called phytoestrogens. This compound can reduce sperm production and testosterone binding. Any product containing too much estrogen can adversely affect the male hormones, and eventually, the fertility rate.

Consume more Herbs:

Ancient medicine and traditional practices primarily make use of herbs. Male fertility finds its remedies in them too. Two of the widely recommended herbs for increasing sperm count are Fenugreek and Ashwagandha.

Fenugreek has been used as a natural treatment for reduced fertility rates in men. The seeds of the herb have proven to improve overall semen quality and the count.

Indian ginseng or Ashwagandha has been long prescribed as a medicine for various forms of sexual dysfunction. Consuming these supplements daily provides much better semen production cycles.

Here is the complete guide to know about the things on foods that help improve fertility.

The Don’ts


There are several reasons why a person should do away with smoking for good and lead a much healthier and happier life. This includes positively influencing the fertility rates in both men and women.

Going through fertility treatments, or taking up natural ways to boost fertility would not give a good result if the individual actively smokes. It has a strong negative effect on sperm motility, production, and semen quality.

Alcohol Limitation:

Akin to smoking, high alcohol intake can impair fertility. It is associated with lower sperm count and lousy sperm motility. The sperm cell can end up being misshapen.

If the individual is trying to conceive or move onto a healthier lifestyle, leaving out alcohol from the daily diet could do wonders.

Exposure to Toxins:

If the residence or workplace is polluted with environmental toxins, the body would not be able to withstand the various health complications that would arise, with infertility being one of them.

The reasoning behind the link of toxins with poor sperm health and low fertility is not known. But it is advisable to prevent long-term exposure from the following toxins:

  1. Industrial Chemicals: Pesticides, lead, painting materials, herbicides, etc.
  2. Radiation and X-Rays
  3. Heavy metals

Higher Temperatures:

The male reproductive organs are structured to escape the heat of the average body temperature. Their exposure to external heat can damage sperm.

Everyday activities that do not seem like a threat may negatively affect sperm counts in the long run. Here are some recommendations for keeping it cool:

  1. Avoid sitting in one place for a long time
  2. Avoid long durations in the hot tub
  3. Keep the laptop away from the lap
  4. Wear breathable bottom-wear 

Prescription Drugs:

Medicines being taken on a self-administered basis may potentially decrease the sperm count. While their intake temporarily reduces sperm production at first, their long-term consumption would severely damage overall health, including fertility.

The average levels of sperm should reduce once the person has stopped taking the following drugs:

  1. Certain antibiotics
  2. Antidepressants
  3. Anti-inflammatories
  4. Anti-androgens
  5. Anabolic steroids
  6. Opiates
  7. Methadone
  8. Supplementary testosterone


Fertility is also indirectly affected by various underlying diseases, like diabetes. They should be treated accordingly so that average sperm production can be rejuvenated. 

If a low sperm count persists even after treating them and following the above steps, a doctor should be consulted. Inherited genetic disorders, infections, or tumors could be the reason behind this problem too.