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

    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]

    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 impact on male health and vitality.

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

    Exercising itself may boost sperm count. In fact, a study proved that physical inactivity may relate to reduced sperm count.[2]

    It also shows an increase in physical activity results in a higher sperm count. The more intense training resulted in better semen quality.[3]

    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]

    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]

    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]

    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.


    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]

    Zinc plays a key role in male health. The micronutrient itself helps in regulating spermatogenesis.[8]

    Moreover, decent amounts of zinc may benefit normal sperm function and fertilization. Excessive amounts may have a negative impact on sperm quality.[9]

    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]

    Studies show that the amino acid may help boost testosterone levels in the blood. This may result in improved sperm count.[11]


    Almonds are rich in vitamin E and good fats. Vitamin E itself may contribute to better sperm count.[12]

    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 damage. This may affect sperm count. It also improved sperm motility.[13]

    Moreover, vitamin E may combat oxidative stress. Oxidative stress is often one of the main causes of male infertility.[14]

    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]

    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]

    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.

    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]

    In one study, various forms of carnitine and Korean red ginseng increased sperm count. It also brought motility levels up.[18]

    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] It was 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]

    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]

    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]

    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 to 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]

    Ashwagandha may help spermatogenesis by inhibiting lipid peroxidation. Lipid peroxidation is a form of oxidative degradation. It may cause cell death and damage.[24]

    In the long run, this may help improve both sperm count and quality.[25]


    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   [ - ]


    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

    2, 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


    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

    5, 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

    7, 8, 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

    10, 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

    12, 13, 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

    15, 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

    17, 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

    19, 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


    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


    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

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    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: