How to Increase Sperm Count Naturally at Home and Feel like a Stronger Man

By Reviewed by Sexual Health Published on December 9, 2019 Updated on June 24, 2020
How to Increase Sperm Count Naturally at Home and Feel like a Stronger Man

How to increase sperm count and male infertility are growing problems worldwide. In recent times, it has become a more prevalent issue than most couples would think.

Research says that these conditions may affect one in every six people. And in about one in every three cases attributed to male fertility issues alone.[1]Agarwal, A., Mulgund, A., Hamada, A., & Chyatte, M. R. (2015). A unique view on male infertility around the globe. Reproductive Biology and Endocrinology, 13(1), 37. doi: 10.1186/s12958-015-0032-1

The average sperm count ranges from 120 to 350 million per cubic centimeter. But if a man’s sperm count falls below 40 million per cubic centimeter, he falls under a case known as oligospermia.

Have you ever wondered why the sperm count in men is falling?

Well, our current 21st-century lifestyle is to blame. We have things like:

  • high levels of stress
  • heavy metal exposure
  • excessive smoking and drinking

These things affect sperm count in drastic ways.

Boost sperm count with these lifestyle choices

Your daily activities may play a key role in your sperm count. They may have both positive and negative impacts on male fertility.

Engaging in a lifestyle that is more active may help in improving sperm count. The same goes for avoiding any activities that may result in stress.

That said, here are easy and simple changes that you may try to improve fertility and boost sperm count.

Exercising may help in boosting male fertility

We all know that exercise comes with a lot of health benefits. What many of us don’t know is its positive impacts on male health and vitality.

Now you’re wondering, does exercise increase sperm count? The quick answer: yes, it may.

Exercise increase sperm count

Exercising itself may boost sperm count. In fact, a study proved that physical inactivity may relate to reduced sperm count.[2]Jozkow, P., & Rossato, M. (2016, September 19). The Impact of Intense Exercise on Semen Quality. American Journal of Men’s Health, 11(3), 654-662. doi: 10.1177/1557988316669045

It also shows an increase in physical activity results in a higher sperm count. The more intense training resulted in better semen quality.[3]Jozkow, P., & Rossato, M. (2016, September 19). The Impact of Intense Exercise on Semen Quality. American Journal of Men’s Health, 11(3), 654-662. doi: 10.1177/1557988316669045

Getting a good night’s sleep is another way to increase sperm count and quality

Like exercise, sleep also plays a vital role in our health. Sleep deprivation is often linked to health problems and complications.

The same thing applies when it comes to male fertility. Not getting enough sleep may cause a significant decrease in sperm count.

Research on sleep and motility showed that those who slept shorter tend to have a lower sperm count. It is also noted that sleep deprivation affected sperm survival.[4]Liu, M. M., Liu, L., Chen, L., Yin, X. J., Liu, H., Zhang, Y.,…& Yu, C. H. (2017, April 16) Sleep Deprivation and Late Bedtime Impair Sperm Health Through Increasing Antisperm Antibody Production: A Prospective Study of 981 Healthy Men. Medical Science Monitor, 23, 1942-1848. doi: 10.12659/MSM.900101

Stress affects sperm motility and quality in drastic ways

Stress is an inevitable part of our daily living. It also affects our health in several ways.

As for us men, stress may also have drastic impacts on our health, especially our sperm count and motility.

A study showed that too much stress may impair testicular function. And as a result, this may have a negative impact on both sperm count and motility.[5]Ilacgua, A., Izzo, G., Emerenziani, G. P., Baldari, C., & Aversa, A. (2018, November 26). Lifestyle and fertility: the influence of stress and quality of life on male fertility. Reproductive Biology and Endocrinology, 16, 115. doi: 10.1186/s12958-018-0436-9

Research also showed that stress increases sperm DNA fragmentation. This may result in lower sperm count and a significant decrease in quality. The same issue also relates to hormonal changes that lower testosterone production.[6]Ilacgua, A., Izzo, G., Emerenziani, G. P., Baldari, C., & Aversa, A. (2018, November 26). Lifestyle and fertility: the influence of stress and quality of life on male fertility. Reproductive Biology and Endocrinology, 16, 115. doi: 10.1186/s12958-018-0436-9

That said, reducing stress is one of the keys to a better [male] health and vitality.

What you eat may affect sperm count and quality

Diet also plays a key role in male virility. What you eat has an impact on both sperm count and quality.

So, if you are experiencing signs that your sperm count may be going a little lower than usual. try these foods that increase sperm count and motility.

Oysters

Oyster is a well-known aphrodisiac. It improves sex drive, and it may also have the ability to elevate sperm production.

The reason behind this lies in the high zinc content found in oysters. As we all know, zinc is the ultimate micronutrient for fertility.[7]Fallah, A., Mohammad-Hassani, A., & Colagar, A. H. (2018, April). Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men’s Health, Germination, Sperm Quality, and Fertilization. Journal of Reproduction & Infertility, 19(2), 68-81. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6010824/

Zinc plays a key role in male health. The micronutrient itself helps in regulating spermatogenesis.[8]Fallah, A., Mohammad-Hassani, A., & Colagar, A. H. (2018, April). Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men’s Health, Germination, Sperm Quality, and Fertilization. Journal of Reproduction & Infertility, 19(2), 68-81. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6010824/

Moreover, decent amounts of zinc may benefit normal sperm function and fertilization. Excessive amounts may have a negative impact on sperm quality.[9]Fallah, A., Mohammad-Hassani, A., & Colagar, A. H. (2018, April). Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men’s Health, Germination, Sperm Quality, and Fertilization. Journal of Reproduction & Infertility, 19(2), 68-81. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6010824/

That said, a serving of six medium-sized oysters boasts about 32mg of Zinc. That is about 291% of the established percent daily value.

Meat and poultry

Meat and poultry are excellent sources of protein. They both also happen to be rich in D-aspartic acid.

D-aspartic acid is a natural amino acid present in both animal and human tissues. It carries out a lot of important physiological functions.

When it comes to male health, D-aspartic acid may also play a key role. This is due to its possible effects on testosterone production.[10]Roshanzamir, F., & Safavi, S. M. (2017, January). The putative effects of D-Aspartic acid on blood testosterone levels: A systematic review. International Journal of Reproductive BioMedicine, 15(1). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5340133/

Studies show that the amino acid may help boost testosterone levels in the blood. This may result in improved sperm count.[11]Roshanzamir, F., & Safavi, S. M. (2017, January). The putative effects of D-Aspartic acid on blood testosterone levels: A systematic review. International Journal of Reproductive BioMedicine, 15(1). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5340133/

Almonds

Almonds are rich in vitamin E and good fats. Vitamin E itself may contribute to better sperm count.[12]Moslemi, M. K., & Tavanbakhsh, S. (2011, January 23). Selenium-vitamin E supplementation in infertile men: effects on semen parameters and pregnancy rate. International Journal of General Medicine, 4, 99-104. doi: 10.2147/IJGM.S16275

A recent study looks at the effects of vitamin E on male fertility. This study did an increase in vitamin E intake. It may inhibit free radical-induced cell damages. This may affect sperm count. It also improved sperm motility.[13]Moslemi, M. K., & Tavanbakhsh, S. (2011, January 23). Selenium-vitamin E supplementation in infertile men: effects on semen parameters and pregnancy rate. International Journal of General Medicine, 4, 99-104. doi: 10.2147/IJGM.S16275

Moreover, vitamin E may combat oxidative stress. Oxidative stress is often one of the main causes of male infertility.[14]Moslemi, M. K., & Tavanbakhsh, S. (2011, January 23). Selenium-vitamin E supplementation in infertile men: effects on semen parameters and pregnancy rate. International Journal of General Medicine, 4, 99-104. doi: 10.2147/IJGM.S16275

Fish and other kinds of seafood

Fish and other kinds of seafood are foods that are high in protein and omega-3 fatty acids. Both of these nutrients are beneficial to health.

Protein is good for muscle health and maintenance. Omega-3 fatty acids are essential to heart health. It may also aid in higher antioxidant activity.[15]Safarinejad, M. R., & Safarinejad, S. (2012, June 4). The roles of omega-3 and omega-6 fatty acids in idiopathic male infertility. Asian Journal of Andrology, 14(4), 514-515. doi: 10.1038/aja.2012.46

Omega-3 fatty acids are also essential to sperm count, motility, and morphology. It works against oxidative stress which may affect fertility in extreme ways. Omega-3 fatty acids assist fertility by maintaining normal sperm function and integrity.[16]Safarinejad, M. R., & Safarinejad, S. (2012, June 4). The roles of omega-3 and omega-6 fatty acids in idiopathic male infertility. Asian Journal of Andrology, 14(4), 514-515. doi: 10.1038/aja.2012.46

Tuna, mackerel, salmon, and herring are among the omega-3 fatty fish. These are good to add to your diet to benefit male health.

Try These Supplements to Increase Sperm Count

Sometimes, the food we eat is never enough. And if that’s the case, you may get that extra nourishment you need from natural supplements to increase sperm count.
Supplements

Korean Red Ginseng and Sperm Count

Korean red ginseng is among the most sought-after herbs of Traditional Asian Medicine. This herb is popular for its possible effects on male health and vitality.

When it comes to sperm count and motility, Korean Red Ginseng may impose positive effects.

For one, this type of ginseng may aid hormonal balance. This may result in an increase in sperm count. The effects of the herb on male virility and vitality were looked at in clinical trials. Also looked at were different forms of carnitine. When combined there are effects on boosting hormonal regulation and sperm production.[17]Morgante, G., Scolaro, V., Tosti, C., Di Sabatino, A., Piomboni, P., & De Leo, V. (2010). Treatment with carnitine, acetyl carnitine, L-arginine and ginseng improves sperm motility and sexual health in men with asthenospermia. Minerva Urologica e Nefrologica, 62(3):213-8. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/?term=ginseng+sperm+count+l-arginine

In one study, various forms of carnitine and Korean red ginseng increased sperm count. It also brought motility levels up.[18]Morgante, G., Scolaro, V., Tosti, C., Di Sabatino, A., Piomboni, P., & De Leo, V. (2010). Treatment with carnitine, acetyl carnitine, L-arginine and ginseng improves sperm motility and sexual health in men with asthenospermia. Minerva Urologica e Nefrologica, 62(3):213-8. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/?term=ginseng+sperm+count+l-arginine

Maca for Sperm Count and Fertility

Maca is a plant that is native to the soils of Peru. It also happens to be one of the most popular staples in traditional Peruvian medicine.

Maca is also famous for its wide array of health benefits. It may have the ability to soothe ailments. From common inflammation down to fertility.

Maca may have the properties to benefit sperm count and motility. One study looked at the possible effects of the herb on sexual desire and fertility.[19]Sánchez, J. M. L., Serrano, Z. A., Durán, J. A., Morales, H. S. G., & Álvarez, P. B. M. (2017). Peruvian maca and possible impact on fertility. Journal of  Nutritional Health and Food Engineering, 6(5). Retrieved from https://pdfs.semanticscholar.org/dac6/ba9e855b15730927868d9f31a86ba196bdd4.pdf It reported that maca supplementation led to an increase in fertility. Also better semen analysis. It also pointed out that maca may regulate apoptosis, a process of cell degeneration. The regulation of this process may result in better sperm release.[20]Sánchez, J. M. L., Serrano, Z. A., Durán, J. A., Morales, H. S. G., & Álvarez, P. B. M. (2017). Peruvian maca and possible impact on fertility. Journal of  Nutritional Health and Food Engineering, 6(5). Retrieved from https://pdfs.semanticscholar.org/dac6/ba9e855b15730927868d9f31a86ba196bdd4.pdf

Another study pointed out the effects of maca on male fertility. In a group of 20 healthy volunteers, half of the subjects took 1.75mg/day of maca. Comparing it to a placebo group, the blood samples of the maca group showed an increase in sperm count.[21]Melnikovova, I., Fait, T., Kolarova, M., Fernandez, E. C., & Milella, L. (2015). Effect of Lepidium meyenii Walp. on Semen Parameters and Serum Hormone Levels in Healthy Adult Men: A Double-Blind, Randomized, Placebo-Controlled Pilot Study. Evidence-Based Complementary and Alternative Medicine, 2015. doi: 10.1155/2015/324369

Tongkat Ali for Sperm Quantity and Quality

Tongkat ali is an herb long used in Asian Traditional Medicine. It is native to the soils of Southeast Asia.

Tongkat ali is popular for its wide array of health benefits. These benefits include soothing inflammations, regulating hormones, and fighting oxidative stress, among others.

This herb is also praised for its possible effects on male health and vitality. Tongkat ali supplementation may benefit erectile and testicular functions. It may also improve sperm count.

One animal study examined the possible effects of this herb on spermatogenesis. It may inhibit the effects of estrogen on testosterone production. As a result, this may improve the number and quality of sperm.[22]Wahab, N. A., Mokhtar, N. M., Halim, W. N. H. A., & Das, S. (2010, January). The Effect of Eurycoma Longifolia Jack on Spermatogenesis in Estrogen-Treated Rats. Clinics, 65(1), 93-98. doi: 10.1590/S1807-59322010000100014

Ashwagandha Benefits for Sperm Count and Male Fertility

Ashwagandha is an herb native to the dry soils of the Middle East, North Africa, and India. It is a popular staple in Ayurvedic Medicine. Ayurvedic Medicine is an old traditional approach of healing in the regions of India.

Ashwagandha may impose positive effects on health conditions. These conditions include anxiety, depression, and diabetes, among others. The herb may also reduce acne and help improve memory and cognition.

When it comes to male fertility, ashwagandha is also a hit. This herb may have the ability to aid in hormonal regulation. It may also play a key role in assisting sperm production and motility.[23]Sangupta, P., Agrawal, A., Pogrebetskaya, M., Roychoudhury, S., Durairajanayagam, D., & Henkel, R. (2018, March). Role of Withania somnifera (Ashwagandha) in the management of male infertility. Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/29277366

Ashwagandha may help spermatogenesis by inhibiting lipid peroxidation. Lipid peroxidation is a form of oxidative degradation. It may cause cell death and damage.[24]Sangupta, P., Agrawal, A., Pogrebetskaya, M., Roychoudhury, S., Durairajanayagam, D., & Henkel, R. (2018, March). Role of Withania somnifera (Ashwagandha) in the management of male infertility. Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/29277366

In the long run, this may help improve both sperm count and quality.[25]Sangupta, P., Agrawal, A., Pogrebetskaya, M., Roychoudhury, S., Durairajanayagam, D., & Henkel, R. (2018, March). Role of Withania somnifera (Ashwagandha) in the management of male infertility. Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/29277366

Maca Root Powder

Conclusion

It’s normal for men to look for ways to improve their virility and vitality. And one of the best ways to do this is through seeking natural options.

Going all-natural is not only cost-effective compared to other methods. It may also be safer.

Making simple lifestyle changes is the key to taking good care of your fertility. Things like:

  • Add more physical activities
  • Get enough sleep
  • Avoid stressful situations

These are among the steps you can take to help boost sperm count.

Eating foods that are favorable for male health is also a good way to assist spermatogenesis. Supplementation is yet another way, as most of us don’t get all the nutrients we need from food alone.

Korean red ginseng, maca, tongkat ali, and ashwagandha may increase sperm count. They may have physiological mechanisms that regulate testosterone levels. Also, they may benefit sperm count and quality in the long run.

Consult your healthcare provider before taking supplements. Use them according to the required dosage. This way you can maximize their ability to work towards your best interest.

And always remember, that at the end of the day, we only have one body. No one else handles it but ourselves.

References   [ + ]

Fran Sanchez, BSc MSc

About Fran Sanchez, BSc MSc

Fran Sanchez, the founder of Herbolab, graduated from Uppsala University (Sweden) with a master in molecular biology and Karolinska University (Sweden) with a degree in medical sciences and business. He then moved to Singapore to run e-commerce operations in a pharmaceutical company, until eventually, he could fulfill his dream of creating a brand dedicated to help men reach their peak performance. Drawing on his experience as a lifelong multi-sport athlete and cutting edge medical and scientific research, Fran launched herbolab tongkat ali as flagship supplement in April of 2014. Fran now spend most of his time weight lifting and creating content dedicated to improve people’s lives.

More posts by Fran Sanchez, BSc MSc