Male infertility due to a low sperm count or from low-quality sperm is surprisingly common. Sperm production is incredibly sensitive to many environmental factors and no one knows for sure why sperm count is decreasing globally. According to the World Health Organization, an average person has at least 20 million sperm in one ml of semen. When this count reduces to 15 million sperms per 1 ml of semen, the condition is said to be oligozoospermia, or low sperm count. Problems with conception start occurring when the ejaculate constitutes less than 40 million sperms in total. However, there is now plenty of research into a wide variety of environmental factors that decrease sperm count and the good news is that if you want to know how to increase sperm count, there are several home remedies to increase sperm count which you can try at home. Small changes in diet and lifestyle can change everything
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
- 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 certain home remedies to increase sperm count 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, motility, 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 count
- Vegetables rich in beta-carotene and lycopene
This has to be the easiest lifestyle change to make. 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). (15)
When researching how to increase sperm count at home, the first approach you should use is to change your diet to include a large intake of these vegetables. Very easy and simple.
However, changing your diet should not be used in isolation, but should be considered as the base starting point of your treatment.
Tribulus terrestris is considered among the most effective Ayurvedic home remedies to increase sperm count and quality. 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. (1)
When taken orally, this herb can increase the level of testosterone in the body. Be sure to consult your doctor before using it, though.
- Aerobic Exercise
Aerobic exercise is considered among the top home remedies to increase sperm count. 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 count. (2)
Additionally, this remedy will also provide your tissues a chance to oxygenate better.
Damiana is a famous flowering shrub that is said to be rich in different oils as well as phytochemicals such as triterpenoids, phenolics, flavonoids, and glycosides.
Considered among useful home remedies for fertility, some species of damiana even contains some level of caffeine. It is also said to possess anxiolytic properties which also controls your stress levels. It will calm your nerves, prevent mental exhaustion and relax your muscles.
In order to use damiana, take one-fourth teaspoon of this herb in dried form and add it to a cup of water. Boil the solution for up to 10 minutes and strain it. You can add a bit of honey to sweeten the taste. Use it thrice every day for some months.
Ashwagandha root extract is said to be among effective home remedies to increase sperm count in addition to increasing the volume of semen and motility of the sperms. 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.
- Avoid cycling
Numerous 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.
- Panax Ginseng
Panax Ginseng is a traditional Chinese medicine that makes it easy for the body to adapt to stress. It is among some really important home remedies for 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 to try panax ginseng out, remember to take complete information about its different types. This is because all ginsengs available in the market are not the same and their effects may vary in potency.
- Keep Testicles Cool
There 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.
- Manage Stress
Stress 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.
- Stay Hydrated
Water is said to be an important component and one of the most essential home remedies for fertility. It is important to maintain normal metabolism within a 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 you are dehydrated, semen quality is impaired and conception is less likely
You can also use different beverages and drinks in order to compensate for your water loss. However, avoid drinking too many alcoholic or artificially sweetened drinks as both artificial sweeteners and alcohol have been linked to reduced sperm count.
Remember to drink at least 2 liters of water daily
Zinc is said to be among the most commonly used home remedies for fertility in males. Numerous studies have shown how zinc has successfully been able to increase sperm count in males for as high as 74 percent. Zinc is necessary for the normal production of sperm. So, be sure to incorporate foods rich in zinc in your daily diet. (7)
Yes, it is time for you to literally go bananas over bananas as it is said to be a sperm increasing food. Why you should be choosing bananas is because they are rich in so many nutrients. This means that eating them will not only increase the sperm production, it will also make you healthier and fitter.
Bananas are also said to have a particular enzyme named as bromelain that is essential for regulation of sex hormones. Hence, eating them will increase the 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 you a lot.
- Monitor your Alcohol Intake
Alcohol is said to have 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)
- Reduce Masturbation
Many people wonder whether masturbation can cause low sperm count. It stands to reason that masturbation can decrease the percentage of sperm in ejaculate. This is mainly because, after the previous cohort leaves, testes need to work all over again to rebuild the sperms.
More ejaculations mean that the sperm count will be reduced in each of them. So, you can count reduction of masturbation as one of the natural home remedies for fertility improvement in males.
Pomegranates are said to be 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.
- Stop Smoking
Smoking 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.
- Honey Goat Weed
Horny goat weed is said to have a natural power to increase the sperm count and the fertility levels in males. 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.
- Green Tea
Green tea is a fantastic and among the most effective home remedies to increase sperm count in addition to having 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)
- Maca Root
Maca root can work against infertility and low sperm count owing to its hormone balancing properties, particularly testosterone. It is said to improve the sexual desire in males 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.
- Reduce cell phone time and usage
Use 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.
- Start using organic food
- Get proper sleep
- Get your weight under control
- Don’t wear tight clothes
- Avoid using plastic bottles and other items to decrease xenoesterogen exposure.
- Reduce your anxiety levels
- Do not smoke, drink or take drugs while trying to conceive.
- Reduce cycling, increase jogging/running
- Avoid hot baths and saunas