Ways to Boost Male Fertility and Increase Sperm Count

Best Ways to Boost Male Fertility

Fruits and veggies

Fruits and vegetables have many dietary benefits, and it also extends to male fertility. Fruits and vegetables contain different antioxidants, vitamins, and bioactive compounds, so they may help increase sperm production.

A 2023 study revealed that watermelon contains antioxidant properties that help improve testicle function, sperm quality, and male sexual dysfunction. In addition, tomatoes contain lycopene, a carotenoid associated with different health benefits.

Another study also concluded that lycopene supplementation in humans is associated with reducing male infertility and improving sperm count and viability. According to the same study, extended lycopene supplementation also increases pregnancy rates.

Maintain a healthy weight

One of the ways to increase sperm volume is by maintaining a healthy weight. A study involving 43 men on a 14-week weight loss program concluded that a high (body mass index) BMI is associated with low sperm count and concentration.

On the other hand, weight loss is associated with an increase in sperm count and volume. In addition, weight losses lead to an increase in testosterone levels in men with the most weight reduction.

Another study involving 56 men on an 8-week low-calorie diet-induced weight loss also concluded that weight loss is associated with improved sperm concentration and count.

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*All individuals are unique. Your results can and will vary.

Healthy Exercise

A sedentary lifestyle is associated with male infertility. A 2023 review on the relationship between physical activity and male infertility concluded that certain forms of exercise improve semen quality, while others did not show any improvement. The review also suggests that intense exercise can have a damaging effect on male fertility.

Another 2016 review also concluded that exercise by recreational athletes has positive or neutral effects on their semen quality.

However, professional athletes who engage in more intense exercises are at risk of reducing sperm concentration number of motile and normal morphological spermatozoa.

Therefore, it is advisable to opt for moderate exercise routines to make sperm stronger for pregnancy.

Avoid processed meats

Processed meats are associated with different health hazards, and male fertility is no exception. According to an 18-month study conducted on 155 men in a fertility center, processed meat can affect semen quality.

The finding revealed that men with the highest intake of processed meat had lower morphologically normal sperm than men who had the lowest intake. According to the same study, men who had more fish experienced improved sperm count and morphology.

In addition, a 2008 study published in the National Library of Medicine also revealed that soy-based foods are associated with lower sperm concentration. Therefore, it is recommended to avoid both processed meats and soy-based foods to improve sperm concentration.

Foods that Boost Male Fertility

Avoid high temperatures

Long exposure to heat can affect sperm production. Always resist the temptation to rest a laptop in your genital area for a long time.

A meta-analysis on the effect of high ambient temperature on the male reproductive health of 356 men concluded that high temperature could decrease sperm count, concentration, motility, normal morphology, and semen volume.

Another review also concluded that occupational heat exposure can affect sperm morphology and cause delayed conception.

Therefore, if you want to increase sperm motility count, it is best to keep low temperatures in your genital areas.

Supplements and vitamins

Another way to boost sperm health is by using sperm-enhancing supplements and vitamins. A 2024 review concluded that dietary supplements containing antioxidants and other important nutrients for men, like zinc, vitamin C, lycopene, fructose, selenium, L-carnitine, and coenzyme Q1,0, increase sperm concentration, motility, and morphology.

Try Zinc Supplements

Zinc in adequate quantity is one of the supplements that increase semen. A study published in the National Center for Biotechnology Information concluded it may be used to treat and prevent male infertility. Lastly, according to an updated review, vitamin D might be associated with better sperm motility and higher pregnancy rates.

According to Dr. Craig Niederberger, a top urologist in the United States, supplements can be a helpful way for men to boost their fertility. He emphasizes that nutrients like zinc, vitamin C, and selenium are essential for sperm health, and supplements containing these can improve sperm quality when combined with a healthy lifestyle.

To help improve your reproductive health and overall well-being, check out our easy guide on Important Nutrients for Men. It explains which vitamins and minerals are most helpful for fertility, hormone balance, and staying healthy long-term

Try Maca Root

People have traditionally used Maca root as a plant from central Peru to improve sexual desire and fertility. Research in 2015 demonstrated that taking 1.75 grams of maca root powder each day for three months improved sperm quality in healthy male subjects.

Additional human research is required to verify maca root's proven advantages in improving male fertility based on current scientific investigations.

Try Ashwagandha

The traditional medicinal herb Ashwagandha (Withania somnifera) has been important in Indian medicine since ancient times.

According to research conducted in 2013 men with low sperm counts received benefits from using 675 mg ashwagandha root extract per day over three months. The supplement resulted in notable improvements in these factors:

• Increases sperm count by 167%
• Boosts semen volume by 53%
• Enhances sperm motility by 57%

Ashwagandha (Withania somnifera) is a powerful medicinal herb with a rich history of use in India, dating back to ancient times.

Try Fenugreek Supplements

Fenugreek (Trigonella foenum-graecum) is an extensively used herb that serves dual purposes in food preparation and medicine.

Research conducted in 2016 demonstrated that taking Testofen containing 600 mg of fenugreek seed extract and mineral combination each day for three months improved male sexual health. The participants experienced improved erectile function and enhanced sexual frequency together with elevated testosterone levels.

Try Tribulus terrestris

Tribulus terrestris, commonly referred to as puncture vine, serves as a medicinal herb frequently associated with improvements in male reproductive health.

Researchers in 2016 examined 40 male subjects and discovered that adding 40–50 μg/mL of Tribulus terrestris extract to sperm samples significantly enhanced both movement capability and fertilization potential.

While these outcomes appear encouraging, scientific investigation regarding this herb's effectiveness for treating male infertility requires further development.

Try D-aspartic acid

D-aspartic acid (D-AA), a specific form of aspartic amino acid, is readily available as a nutritional supplement. This compound naturally occurs in certain glands, particularly the testicles, and appears in both seminal fluid and sperm cells.

Animal research suggests that D-AA supplementation may elevate testosterone production, the critical hormone that drives male reproductive function.

A clinical study from 2012 examining infertile men found that administering 2.66 grams of D-AA daily for three months generated substantial increases in testosterone levels—up to 60%—alongside doubling both sperm count and motility measurements.

Furthermore, pregnancy rates increased among partners of the study participants. However, it remains important to acknowledge that results vary across different research studies.

Another way to boost sperm health is by using sperm-enhancing supplements and vitamins. While this article focuses on natural methods, some men also explore the best male enhancement product as part of their fertility plan

How Much Sperm Do You Need?

According to research published in the National Library of Medicine, a sperm concentration below 40 million spermatozoa per ml reduces the ability to fertilize.

Also, according to the same study, World Health Organization (WHO) guidelines for semen analysis lowered the normal range between 20 and 15 million spermatozoa per ml.

Therefore, the quantity of sperm needed in a single ejaculation must be at least 15 million sperm per milliliter. Any quantity less than this also reduces the possibility of fertility. This means there are fewer sperm available to fertilize the egg.

Daily Practices for Improved Fertility

• Healthy diet: Ensure your meal plan includes foods that improve sperm quality. These are foods that are rich in antioxidants, vitamins, and other bioactive compounds, such as fruits, vegetables, grains, and nuts.
• Reduce alcohol intake: Heavy alcohol drinking is associated with poor semen quality, impotence, and, in general, male infertility. So, it is recommended to drink in moderation for healthy sperm production.
• Stress management: Engage in stress-relieving activities like deep breathing, meditation, or yoga.
• Exercise regularly: Exercising regularly will help rid any sedentary lifestyle. However, keep it moderate, as intense exercise can impair male fertility.
• Take supplements: You can also take supplements for sperm health to improve the quantity and quality of your sperm.