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15 Best Ways to Increase Sperm Count and Quality

Welcome to Fitness Deciphers…!!!

This is a comprehensive guide on “Best Ways to Increase Sperm Count and Quality”.

Here, we will discuss the most effective and practical ways to increase sperm count and quality.

In fact, these methods have helped thousands of people to improve sperm counts and their quality.

The poor quality and low amount of sperm in men’s semen is one of the major causes of infertility in men.

According to a survey, one in 6 couples is not able to become parents due to this problem.

Male infertility is not a life-threatening problem but it affects the psychology of infertile men.

Is low sperm count difficult to treat…???

The answer is no

If you find this problem soon and start working to solve it then it can be treated easily.

Here, we will discuss simple ways to improve sperm count and quality.

Let’s start.

1. What is Sperm Count?

The number of sperms present in one ml of semen is called sperm count.

Sperm count displays the quality of semen. If you have low sperm counts then your woman may take more time to conceive.

2. What is the Difference Between Low & Normal Sperm Count?

When the 1 ml of semen has sperms lower than 15 million, it is called low sperm count and when the number of sperm is between 15 million to greater than 200 million, it is said to be a normal sperm count.

Having low sperm counts in semen is also called oligozoospermia or oligospermia.

Now, we will discuss the causes of low sperm count.

3. What Causes Low Sperm Count?

There are a lot of causes that can reduce the sperm count in semen. Here, we will discuss some of them.

1) Stress

Many forms of stress including work stress, emotional stress, etc can affect male fertility and reproduction.

According to various studies, emotional stress can drastically reduce testosterone levels.

Studies also confirm that work stress disturbs the LH pulse, which is responsible for erectile dysfunction and poor semen quality.

2) Wearing Tight-Fitting Underwears

Wearing tight-fitting underwear can increase the temperature of the testicles.

The temperature of testicles affects a lot in the production as well as the quality of sperm. The testicular temperature should be below the body’s temperature.

Testicles’ temperatures are also found to be high in people who sit all day such as working on computers, driving trucks or cars, etc.

3) Smoking

Smoking affects the concentration, motility, and morphology of sperms.

Smoking increases the amounts of lead and cadmium in the blood which tend to cause infertility.

4) Excess Consumption of Alcohol

Excess consumption of alcohol is associated with reproductive health disorders such as infertility, testicular atrophy, etc.

Other Causes of Low Sperm Count

  • Depression, or anxiety
  • Obesity or overweightness
  • Poor diet ( full of processed foods, excess of red meat, fatty dairy, coee, alcohol, sweet drinks, sweets, and potatoes)
  • Habits of chewing tobacco
  • Heating your testicles (such as sitting in a hot water tub or placing a laptop on your lap) can also lower sperm counts
  • Excess intake of herbicides, pesticides, industrial chemicals, etc
  • Overexposure to harmful radiations such as x-ray
  • Inflammation in the veins that drain the testicles can also decrease the number of sperms in your semen
  • Weak immune system
  • The habit of taking steroids to build muscles can shrink testicles and lower the sperm count (Read: How to Increase the Size of Testicles)
  • Certain surgeries on your reproductive organ can also lower your sperm counts

Now, let’s learn the symptoms of low sperm counts.

4. Symptoms of Low Sperm Counts

The main symptom or indication of low sperm count is infertility. So, there is a great chance that you come across this problem when you try to start a family.

Here are some other symptoms:

  • Lower sex drive
  • Less hair on the face and body
  • Swelling inside or around the testicles
  • The small volume of ejaculation
  • Erectile dysfunction can also be a symptom of lower sperm count

Now, we will discuss the best methods to increase sperm count and its quality.

Let’s start.

5. Best Ways to Increase Sperm Count and Quality

Now, we will discuss the best ways that will help you increase your sperm count and quality.

1) Reduce Your Weight

Obesity or having excess weight is one of the major causes of low sperm count.

The number of sperm in semen and fat accumulated by your body are inversely proportional to each other.

If your body is loaded with fat, it converts your testosterone into estrogen which lowers your urge to have sex and the number of sperms in semen.

Therefore, if you are overweight you have to start losing weight as soon as possible.

2) Eat a Healthy Diet

As mentioned above, a poor diet is one of the causes of low sperm count.

Today, people are loading their stomachs with processed foods that are loaded with sugar, salt, and other harmful things.

In order to increase the quality and quantity of sperm, you have to eat a healthy diet such as green foods, seeds, and nuts which are full of zinc.

These foods will definitely help you increase the quantity and quality of the sperm.

3) Consume Herbs That Increase Sperm Quality and Count

There are several herbs that have been claimed as aphrodisiacs (foods that increase sexual desires) and are used in the treatment of male infertility by the people of Asian countries.

They are truly beneficial.

Here, we will discuss three of them because they are used in huge amounts and tend to show the best results.

1) Shilajit

Shilajit is found to have significant anti-inflammatory activity, free radical elimination functions, and anxiolytic effects.

Shilajit has also been ascribed as a potent aphrodisiac and used to treat male sexual dysfunction. It has been reported that Shilajit increases testosterone levels and sperm counts.

Modern research has also confirmed the positive effects of shilajit on sperm counts and quality.

Shilajit should be consumed with warm milk, particularly in the season of winter.

Buy The Purest Himalayan Soft Resin Shilajit HERE.

2) Ashwagandha

Ashwagandha is also called Indian ginseng. It is generally consumed in the season of summer with warm milk.

Today, ashwagandha supplement capsules are also available in the market.

Ashwagandha has been used in the treatment of infertility since ancient times.

3) Fenugreek

Fenugreek is also considered best for sperm health. Rather than consuming fenugreek supplements, it is better to consume them in a natural form.

You can also consume dry fenugreek powder.

4) Black Musli

Black musli tends to increase sexual activity and create a healthy environment in the reproduction organs.

If you want to increase your sperm count and quality then you should include these four superfoods in your diet.

You can buy the Best Black Musli Powder HERE.

4) Avoid Certain Foods

There are several foods that lower your sperm count. You should avoid such foods in order to increase the quality and quantity.

Such foods are,

  • Fatty foods such as oil, butter, etc.
  • Excess consumption of red meat
  • Excess sugar
  • Excess salt
  • Refined flours

5) Avoid Stress

It is a proven fact that an excessive amount of stress damages the DNA of your sperms and reduces their quality.

If you want to increase your sperm count and quality you should avoid excess stress.

The best ways to avoid stress are,

  • Do meditation daily
  • Laugh for at least 15-20 minutes a day
  • Do exercise regularly
  • Take a weekly break from work (No matter how much you love your work)
  • Visit new places every year
  • Read books that inspire you
  • Avoid unnecessary quarrels
  • Get a pet
  • Spend quality time with your family and friends
  • Share your problems with your true friends
  • Move towards spirituality
  • Get a mentor
  • Have satisfaction with what you have and be happy internally

6) Excercise Helps a Lot

If you exercise for a week, you will find an increment in your libido.

As far as sperm count and sperm quality are concerned, exercise helps a lot.

Here, I am not telling you to spend hours in the gym but you can spare at least 45 minutes for yourself.

If you are already habituated to exercise then you should never avoid leg exercises. Leg exercises help a lot in increasing testosterone levels in your body.

Exercises will also help you keep your weight within the healthy range.

(Check Your BMI & BMR to Know Your Ideal Weight)

7) Get Enough Sleep

A sound sleep of at least 7-8 hours a day helps a lot to increase testosterone levels in your body.

The morning wood (erected penis in the morning) that you get as you wake up in the morning is the indication of boosted testosterone.

Good quality sleep also helps a lot in increasing sperm quantity as well as quality.

8) Avoid Tobacco in Any Form

If you are habituated to chewing or smoking tobacco then you are 100% destroying the quality of your sperms.

Tobacco is the true enemy of sexual health. It adversely affects the sperm count, quality, motility, and morphology.

In a recent study, it is found that tobacco also changes the shape of sperms.

So you have to leave the habit of smoking or chewing tobacco.

9) Avoid Excess Consumption of Alcohol

As mentioned above, excess consumption of alcohol is bad for your sperm health so avoid it.

10) Stop Heating Your Testicles

Your testicles must remain cooler than your body. Only in such an environment, the sperms are produced.

That’s why you should avoid any activities that increase the temperature of your tests.

Such activities are,

  • Using a laptop on a lap
  • Pouring hot water on testicles
  • Lying in the hot water tub
  • Wearing tight underwears
  • Exposing that area to steam during a steam bath
  • Exposing testicles to x-ray or any other radiations

11) Never Take Steroids to Get Muscular Body

Many people inject steroids into their bodies in order to get a muscular body in a few days.

Steroids weaken your sexual performance and cause damage to the DNA of your sperm.

You should never consume such steroids in any form.

Steroids are also added to many supplements. So look for ingredients before buying anyone of them.

12) Try Zinc, folate, and Vitamin C Supplements

Zinc and vitamin C are antioxidants in nature. Both supplements help a lot in improving sperm count and quality.

Folate i.e vitamin B is also beneficial for sperms.

13) Sunlight Can Help

According to many studies, calcium deficiency can adversely affect sperm quality and quantity.

Exposing your body for at least 15 minutes in front of the sun in the morning helps you increase your sperm count.

It is because sunlight increases the vitamin D in your body which ensures calcium absorption.

14) Limit the Consumption of Estrogenic Foods

Whether you have a normal sperm count or low sperm count, you should never exceed the consumption of estrogenic foods.

Such foods increase estrogen levels in the body lowering testosterone levels.

One example of estrogenic foods is soybean or any product made up of soy.

15) Never Apply Lubricants While Having Sex

In a simple line, lubricants kill the sperms.

Applying lubricants is the habit of many males but they don’t know the adverse effect of lubricants.

So you should avoid them.

This is all for this article. Don’t forget to read foods to boost sperm counts.


Here, we have discussed the best ways to increase sperm count and quality.

If you follow these simple steps, you will easily be able to increase your sperm count and quality.

Even if you have a normal sperm count, you should consider these steps.

If you have any questions related to the best ways to increase sperm count and quality, let me know in the comment box.

If you like this article, share it with your friends.

Thanks for reading…!!!

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