Home Pregnancy Hacks Fertility 22 Fast Tips for How to Increase Sperm Count

22 Fast Tips for How to Increase Sperm Count

how to increase sperm count

Male infertility due to a low sperm count (oligozoospermia) or from low-quality sperm is surprisingly common. In order for their partners to get pregnant, many men wish to raise sperm count and increase sperm production. However, sperm production is incredibly sensitive to many environmental factors. An average person has at least 20 million sperm in one ml of semen but when this count reduces to 15 million sperms, problems with conception start. However, the good news is that if you want to know how to increase sperm count fast, there are several home remedies to increase sperm count and volume which you can try at home. Small changes in diet and lifestyle can change everything.

Home remedies for male fertility

What Causes Low Sperm Count

Oligospermia or low sperm count can happen due to a lot of different reasons. Some of these reasons are mentioned below:

  • Damaged sperm duct
  • Presence of infection in the prostate
  • Infected semen
  • Abnormalities in semen production
  • Alcohol abuse
  • Excessive smoking
  • Toxic chemicals
  • Exposure to radiation
  • Varicoceles
  • Certain medications
  • Use of steroids
  • STI such as trichomoniasis and chlamydia

Sometimes, even vaginal lubricants cab harm the sperms, decreasing the total count and inducing infertility.

Infertility in males can be a real problem for couples who wish to conceive a baby. If you are having trouble conceiving, it is always recommended to check your partner’s fertility as female infertility is also very common.

Luckily, there are home remedies to increase sperm count and volume which do not involve expensive procedures, harmful chemicals or indeed visits to the doctor.

Small changes in lifestyle, diet, and exercise can make a huge difference in sperm count, low sperm motility, sperm volume, and morphology.

Cases where the patient has been classified as almost infertile, have seen sperm count levels rise to almost normal levels just by adopting these simple home remedies.

It takes over ten weeks for new sperm to be produced, so diet and lifestyle changes will take at least two months to bear fruit.

Home sperm test kits are now available and you should test at the start and end of this period. If you stick to the regime, you will be surprised by the results.

how to increase sperm countHow to increase sperm count

  1. Vegetables rich in beta-carotene and lycopene

beta carotene lycopeneWhat to eat to make sperm stronger is fortunately very easy and simple to answer.

A small change in diet goes a long way.

Vegetables rich in beta-carotene, such as carrots, lettuce, and spinach, can lead to an increased motility of sperm.

Likewise, vegetables rich in lycopene such as tomatoes improved sperm quality and morphology (the shape of the sperm). (1)

When researching foods to increase sperm count fast,  the first approach you should use is to change your diet to include a large intake of these vegetables.

However, changing your diet should not be used in isolation, but should be considered as the base starting point of your treatment.

  1. Tribulus

tribulusTribulus terrestris is one of the most effective Ayurvedic home remedies to raise sperm count and volume.

Also known as gokshura, it possesses certain aphrodisiac properties that can help in overcoming oligozoospermia.

The fruits are considered to act as a diuretic and aphrodisiac; they used for urolithiasis, sexual dysfunctions, and research has shown they are also beneficial to sperm count. (2)

When taken orally, this herb can increase the level of testosterone in the body. Be sure to consult your doctor before using it, though.

  1. Aerobic Exercise

exerciseAerobic exercise is a simple but effective home remedy to increase sperm production.

Participating in aerobic exercises can help improve the overall wellness of the body.

This helps to reduce stress and make metabolism better. Both of these factors directly contribute to increased sperm production.

Additionally, this remedy will also provide your tissues a chance to oxygenate better.

  1. Damiana

damianaDamiana is a flowering shrub rich in different oils as well as phytochemicals such as triterpenoids, phenolics, flavonoids, and glycosides.

Highly prized as a home remedy for male fertility, some species of damiana contain some level of caffeine.

It possesses anxiolytic properties which also control your stress levels. It will calm your nerves, prevent mental exhaustion and relax your muscles.

In order to use damiana,

  • Take 1/4 of a  teaspoon of this herb in dried form and add it to a cup of water.
  • Boil the solution for 10 minutes and strain it.
  • You can add a bit of honey to sweeten the taste.
  • Drink it three times a day while you are trying to conceive.
  1. Ashwagandha

AshwagandhaAshwagandha root extract increases sperm count in addition to increasing the volume of semen and low sperm motility.

Ashwagandha improves fertility by increasing the levels of testosterone production in the body. The herb also possesses a capability to improve the overall health. (3)

Plus, this herb promotes healthy testosterone production. It also improves your overall health, increases vitality and reduces stress and anxiety.

In order to use ashwagandha, mix half a teaspoon of it in powdered form in warm milk. Drink this solution twice every day for some months.

  1. Avoid cycling

no cyclingNumerous studies have shown that excessive cycling, especially endurance cycling, reduces male fertility.

Semen analysis during one study consisted of a detailed evaluation of sperm characteristics that included semen volume, sperm count, viability, motility, and morphology. (4)

Compared to a controlled group, cyclists showed a significantly lower proportion of spermatozoa with normal morphology.

The reason put forward was that the pressure applied on the scrotum from tight cycling gear and the increase in scrotum temperature reduce the ability of the testes to produce quality sperm.

  1. Panax Ginseng

ginsengPanax Ginseng is a traditional Chinese medicine that makes it easy for the body to adapt to stress.

It is a home remedy for male fertility that works by increasing testosterone levels.

As testosterone levels rise, the sperm count and motility are enhanced immediately. Additionally, this herb can also make your erectile performance better.

Research has shown that Ginseng improves sperm motility, count, and morphology as well as increasing the life of the sperm post ejaculation. What’s more, it acts as a powerful aphrodisiac.(5)

In case you are considering trying out panax ginseng, learn about the different types.

Not all ginsengs available in the market are the same and their effects may vary in potency.

  1. Keep Testicles Cool

cool testesThere is a reason why your testicles hang away from the body and it is because they need constant temperature regulation.

Sperm cells present in testicles are very sensitive to temperature change and are immediately destroyed when exposed excessive heat.

Overheating of testicles can occur due to a number of reasons. These reasons may include hot baths, saunas, infections, tight underwear, synthetic material and sitting in a heated area for long.

In certain occupations like taxi or truck driving, overheating of testicles is possible as these professions involve sitting in the same posture for a long time.

Avoiding these causes of overheating can help you prevent a low sperm count and infertility because of it.

Avoid hot baths and saunas and wear underwear made of cotton or natural fiber to maintain a cool temperature.

Riding a bike on a regular basis or wearing tight clothes can also trigger an increase in the testicular heat on a temporary basis.

The use of laptop must also be limited in men as its batteries are able to transfer heat to the testicles.

  1. Manage Stress

stressStress is said to be an emotional state which usually occurs due to increasing demands of the life events.

These demands may be psychological or physical and are usually said to be greater than your ability to successfully cope with them.

High level of stress is something that can deteriorate your health and lower your sperm count, so controlling stress is a great home remedy for fertility. (6)

Stress can be managed using different techniques. You can always start off by indulging yourself in some meditation practices.

Meditation is responsible for changing the neural pathways to make you strong and manage stress well.

Breathe deeply whenever you get a chance as it will lower your heart rate and blood pressure in order to manage stress.

Lastly, keep your body well rested. Take a break from your hectic routine and give time to yourself. A relaxed body means a relaxed mind and a relaxed mind increases your fertility levels like nothing else.

  1. Stay Hydrated

hydrationWater is an essential home remedy for male fertility. Water maintains normal metabolism within every living cell.

It is essential for an average man to drink about 4 liters of fluid every single day in order to prevent dehydration which can lead to a low sperm motor.

Semen is the watery base fluid of the ejaculate. It protects and feeds sperm cells and transports them during ejaculation.

If want to know how to increase sperm volume, then you must stay hydrated as semen quality is impaired and conception is less likely when dehydrated.

You can also use different beverages and drinks in order to compensate for your water loss.

However, avoid drinking too many alcoholic, caffeinated or artificially sweetened drinks as both artificial sweeteners, alcohol, and caffeine have been linked to reduced sperm count.

Remember to drink at least 2 liters of water daily

  1. Zinc

zincIf you want to know what supplements increase sperm count and volume, zinc is your answer.

Numerous studies have shown how zinc has successfully been able to increase sperm count fast.

Zinc is essential for the normal production of sperm and any deficiency leads to low count, poor motility, and morphology. Either take daily zinc supplements or be sure to incorporate foods rich in zinc in your daily diet. (7)

Foods to increase sperm count fast and that are high in zinc include oysters, meat, spinach, nuts and pulses, and mushrooms.

  1. Bananas

bananaBananas are another food to increase sperm count fast. You should eat bananas because they are rich in so many nutrients.

Eating them will not only increase sperm production but will also make you healthier and fitter.

Bananas have an enzyme named bromelain that is essential for regulation of sex hormones. It is bromelain that leads to increased sperm count.

Additionally, bananas also have vitamin A, B and C so eating it raw or adding it in mashed form into your favorite smoothies can help a lot.

  1. Monitor your Alcohol Intake

no alcoholAlcohol has an inflammatory effect on the body’s tissues. It works as a form of stress which is said to reduce the sperm count in your body.

Hence, monitoring your alcohol intake and reducing it successfully will allow you to suffer from less inflammation.

For this reason, it is considered among the best natural home remedies to increase sperm count.

Alcohol as also been shown to effect the hormonal cells that produce testosterone, reducing testosterone levels throughout the body. This indirectly pushes your sperm count lower. (8)

  1. Reduce Masturbation

no masturbationMany people wonder whether masturbation can cause low sperm count. It stands to reason that masturbation can decrease the percentage of sperm in the ejaculate.

This is mainly because, after the previous cohort leaves, testes need to work all over again to rebuild the sperm.

More ejaculations mean that the sperm count will be reduced in each of them, especially if close together.

So, you can count reduction of masturbation as one of the natural home remedies for fertility improvement in males.

  1. Pomegranate

pomegranatePomegranates are a rich source of antioxidants.

These antioxidants are responsible for binding to the reactive species of oxygen which are produced as a byproduct of different metabolic processes occurring in the body.

Moreover, these antioxidants also work effectively to decrease malondialdehyde which is harmful to sperm. (9)

In addition to being among the top home remedies for fertility, pomegranates also have a lot of other benefits.

These include improved blood circulation, energy boost, and prevention of diseases. Try having fresh pomegranate juice without any added sugar.

  1. Stop Smoking

no smokingSmoking has a broad range of negative effects on your body. The effects of smoking on sperm count are well documented and researched.(10)

If you want to know how to increase sperm count in the fastest way, giving up smoking has to have the most dramatic effect.

Quitting smoking will not only increase your sperm count but will also prevent the production of abnormal sperms.

People who smoke are said to have a low volume of oxygen in their bloodstream as compared to those who don’t and this is an important determinant of overall health.

  1. Horny Goat Weed

horny goat weedHorny goat weed is said to have a natural power to increase the sperm count and the fertility levels in males. It is certainly named well.

It contains the compound Icariin which has been shown in studies to increase sperm count and improve sexual functions in rats.(11)

The herb has a history of being used in the traditional Chinese medicine.

Horny Goat Weed is also said to have aphrodisiac properties which make it as a perfect fit among other home remedies to increase sperm count.

  1. Green Tea

green teaGreen tea is another very simple home remedy to increase sperm count. It also has various other health benefits.

Green tea contains a compound known as theanine which particularly helps to increase the sperm count and motility.

In addition to this, theanine can also reduce the occurrence of sperm aberrations. (12)

  1. Maca Root

maca rootMaca root can work against infertility and low sperm count owing to its hormone balancing properties, particularly testosterone.

It is thought to improve male sexual desire as well.

A recent study into the benefits of consuming Maca supplements did not find any improvement in sperm concentration or total sperm count but reported a statistically significant increase of motile sperm and of normal sperm morphology.(13)

In order to use maca root among other home remedies for fertility, take 1 to 3 tablespoons of this herb, divide it into two doses and take it along with a glass of water.

You can also add it in your protein shake or smoothie and can also sprinkle some of it on the cereal.

Be sure to start taking half a teaspoon in the beginning and work your way up over a few weeks because maca root has a high fiber content.

Follow this remedy for a few months to observe effects.

  1. Reduce cell phone time and usage

no cell phoneUse of cell phones has long been suspected of causing a host of physical ailments and it was only a matter of time until someone looked at sperm count effects.

A study by the Department of Quantitative Health at the Cleveland Clinic Foundation found a direct link between sperm count, motility, and morphology, with decreases observed in all three metrics for those patients who had high cell phone usage. (14)

The proximity of most people’s cell phones to their groin area (i.e. in their pocket) exposes the sperm to electromagnetic energy within the radio spectrum.

There is clear observational evidence that sperm do not like this exposure.

  1. Stop taking drugs

no drugsMarijuana has many health benefits but increased sperm count and volume is not one of them.

The cannabinoid compounds in marijuana are synthesized by the human body, so our cells have natural receptors for them.

Cannabinoids can latch onto cells in the testes or onto the sperm themselves. This causes a low sperm count and poor motility in chronic users.

Cocaine and methamphetamines narrow the blood cells which leads to erectile dysfunction (which is not great for fertility!).

Animal studies have shown there are also receptors for coke and meth in the testicles and sperm. Frequent usage leads to a degeneration of sperm cells.

Studies on opiates show that opiates also significantly reduce sperm count. Opiates cause a fragmentation of DNA within the sperm.

A period of drug abstinence can raise your sperm count by many factors.

  1. D-aspartic acid

d-aspartic acidD-aspartic acid (D-AA) is a type of amino acid that can be purchased as a dietary supplement.

D-AA is a compound present in several glands in the body but is found in abundance in the testes, semen, and sperm themselves. It is thought to be closely linked with male fertility.

Men suffering from low infertility were found to have significantly reduced levels of D-AA. (15). Studies have also shown that D-AA is a great supplement to increase sperm count fast and improve fertility.

After three months, infertile men who took the supplement showed up to 60% increase in sperm count as well as an increase in reported pregnancies. (16)

Foods to increase sperm count fast that are rich in D-AA include meat, fish, nuts, and dairy. Or take daily D-AA supplements.


  • Start using organic food
  • Get proper sleep
  • Get your weight under control with aerobic exercise
  • Foods to increase sperm count are oysters, meat, fish, dairy, spinach, tomatoes, bananas and carrots. Add them to your diet
  • Take supplements to increase sperm count: Zinc and D-AA


  • Don’t wear tight clothes
  • Avoid using plastic bottles and other items to decrease xenoestrogen exposure.
  • Reduce your anxiety levels
  • Do not smoke, drink, take drugs or drink caffeine while trying to conceive.
  • Reduce cycling, increase jogging/running
  • Avoid hot baths and saunas


  1. There is a study in which researchers have found that men produce less and less sperm. Our lifestyle makes us sick, and that’s what makes us sick. Nobody takes this into account because everyone is blinded by sugar, chemicals and additives.

    This is a good article that many men should read through!

  2. Thanks for all the information. It was very helpful. Some other thoughts…
    Try to build your inner body naturally it will last long and will have no side effects either on your body and health. Abstaining from sex to some extent it works but it only depends on your diet if you have a good diet which covers all your daily body intake then abstaining really works. The more you abstain the more proportion of power you will accumulate.


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