Healthy Sex Life: 8 Ways To Increase The Sperm Count And Boost Male Fertility

Are you planning to have a baby of your own? With modern inventions and the advancement of medicines, there are a lot of choices to boost fertility. However, increasing your sperm count still depends on natural remedies. Many men face the issue of low sperm count and infertility in their middle age and are not able to partake in reproduction. 

Reproductive Health: 8 Ways To Boost Sperm Count And Fertility In Men

From hormonal imbalances to environmental factors, there are various causes for low sperm count and male infertility. In this blog, we are going to explore the remedies that can help increase sperm count and quality of the sperm in men.

Boost Sperm Count And Fertility In Men

Here are some of the ways that are backed by science to increase sperm count and boost male fertility.

Regular Workouts

Studies have shown that men who exercise daily not only stay healthy but also have improved semen quality. Higher testosterone levels are directly related to increased metabolism and reduce the risk of erectile dysfunction and sperm motility. The increased sex drive and sperm count will help you in the bedroom and actively participate in making babies.

It is to be noted that too much workout can harm the ideal testosterone temperature in your body. This regulation of temperature can reverse the effects and decrease testosterone levels. So, the aim should be to have an active workout session every day.

Avoid Environmental Toxins

A 2019 study showed that men who are exposed to environmental toxins are prone to decreased sperm count and are not able to procreate. Working in a chemical factory, or surrounded by heavy metals all day can affect the respiratory and decrease sperm motility. 

Living in a highly polluted area is not only dangerous for your respiratory system but also your reproductive system. Shift to a desk job with cleaner air quality and avoid polluted areas. This can cater to overall health and increase male infertility.

Eat Healthy Food

Healthy food is not only the path to prolonged life but also improved sex life. Eating trans fatty acids and high sodium in food can drastically decrease your sperm count. This study was conducted on males between the ages of 18-23. Men who consumed fried food, packaged snack food, and processed foods had a decreased sperm count. 

Whereas, men who ate healthy and home-cooked foods were on the brighter side of the results. Try to incorporate greens, vitamins, folate, and zinc into your regular diet to improve sperm count and motility. These include Brussels sprouts, citrus fruits, nuts and seeds, legumes, and whole grains. 

Sleep More And Stress Less

Mid-life crisis does hit you roughly and this can lead to decreased sperm count, infertility, erectile dysfunction, and decreased libido. Insufficient sleep and stress can add more to these issues if neglected for a long time. 

Try to get at least eight hours of sleep in a day and do not bring office work at home. Quality of life does not have to be a luxurious home and laborious hours of work. It means getting a healthy lifestyle and being surrounded by people who love you. 

Managing stress with simple activities like taking a walk, singing, creating art, or cooking your favorite food can help you with maintaining ideal testosterone levels. 

Take Your Vitamin C

Studies suggest that Vitamin C can help improve sperm motility by 92% and sperm count by 100%. Vitamin C has antioxidants that help tackle oxidative stress and reduce the risk of chronic diseases. Excessive oxidative stress in males can deform the semen and reduce its count. 

Try to include vitamin C food sources or supplements into your diet after consulting with your healthcare provider. You can go for oranges, tangerines, berries, mangoes, guava, melons, kale, and spinach to increase your vitamin C count. A glass of orange juice in the morning will also do the trick if you have a hustle-bustle life.

Limit Alcohol Intake And Quit Smoking

Alcohol, smoking, and recreational drugs are not only injurious to health but also decrease your sperm quality. Alcohol can play a major role in semen quality and reduce testosterone levels in males. Not only this, studies have shown that smoking can increase the levels of oxidative stress and lead to abnormalities in sperm shape and structures. 

These changes in the sperm can result in the inability to penetrate the eggs at the time of intercourse and infertility. Even after quitting smoking, your sperm quality takes several months to recover. 

Consider Supplements To Improve Fertility 

Male infertility can be improved with the help of medicinal herbs like ashwagandha, maca root, fenugreek, and Tribulus Terrestris. These medicinal herbs have been long used as ancient medicine and do not have side effects. 

Tribulus Terrestris is considered to increase libido and erectile dysfunction in men. Fenugreek and ashwagandha help with sexual performance, strength, and increased testosterone levels. Whereas Maca root can help improve libido, fertility, and sperm motility effectively.

Keep Your Intimate Area Dry And Cool

Studies have shown that men wearing tight briefs can harm the sperm. Wear breathable boxers for extra room and a fertile-friendly environment for your scrotum. Avoid keeping your laptop on your legs for a long time and hot tubs. Increased scrotum temperature can damage the sperm. Also, avoid wearing wet clothes for a long time, which can also imbalance the body’s temperature.

Also Read:- 8 Common Men’s Health Issues – What Are The Health Issues Affecting Men?


Taking good care of your reproductive system is important, whether it is on the outside or inside. Maintain hygiene at all times and always use protection if you are not planning to have a baby. Adapting to a healthy lifestyle and making dietary changes can positively affect your sperm count and infertility. 

Following natural remedies will help you in the long run and without any side effects, unlike advanced medicines. With a healthy body weight and stress-free mind, you are ready for family planning. Infertility in men is common and so is improving general health. So, keep your health in check and start making babies!

Dr. Vanessa Rodriguez is a board-certified general practitioner with more than 15 years of patient care experience. She takes an integrative approach to patient care that considers the whole person – mind, body, and spirit – and is deeply committed to assisting her patients in achieving and sustaining optimal health. Dr. Vanessa is also a skilled writer and medical reviewer, specializing in preventive care and health promotion. Her articles are written in an approachable manner that is simple to comprehend and implement in one’s own life. Dr. Vanessa’s mission is to equip her patients and readers with the knowledge and resources necessary to live their greatest lives.

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