How to Boost Sperm Count Naturally

If you’re trying to conceive, sperm health matters more than you might think. While many conversations about fertility focus on women, male infertility contributes to roughly 50% of all cases, with low sperm count or quality being one of the most common causes.

In fact, a global analysis found that sperm counts in Western countries dropped by over 50% between 1973 and 2011, a trend many experts see as a warning sign of declining reproductive health.

Fortunately, there are evidence-based lifestyle strategies that may help improve sperm count, motility, and overall fertility no medication required.

Here are 10 natural ways to support better sperm health.

1. Exercise Regularly

Movement matters especially for your hormones. A 2017 study found that a 16-week aerobic exercise program significantly improved sperm count, motility, and testosterone levels in men with obesity.

Try incorporating moderate exercise like brisk walking, cycling, or swimming into your routine at least 3–5 days per week.

2. Get Enough Sleep

Sleep isn't just restorative it’s essential for reproductive health. Research shows that less than six hours of sleep per night is linked to poorer sperm quality. Interestingly, oversleeping (more than nine hours) can also have negative effects.

Aim for 7–9 hours of quality sleep each night, and try to stick to a regular bedtime ideally before 10 p.m.

3. Reduce Chronic Stress

Long-term stress can disrupt hormone production and lower sperm quality. One long-term study found that life stress not work stress was associated with reduced sperm count.

Try managing stress through:

• Meditation or mindfulness

• Regular exercise

• Talking to a therapist

• Deep breathing or journaling

Even small steps to reduce daily stress can support hormonal balance and fertility.

4. Avoid Smoking, Alcohol, and Drugs

Smoking, heavy drinking, and recreational drug use especially anabolic steroids and opioids can interfere with sperm production. A 2018 review confirmed that these substances negatively affect male fertility.

If you're trying to conceive, avoiding these substances can help protect and potentially improve your sperm health.

5. Review Prescription Medications

Certain medications may lower sperm count or motility. These include:

• Antidepressants

• Antiseizure drugs

• Chemotherapy

• Some antibiotics

• Testosterone therapy

• Anabolic steroids

Never stop taking a prescribed medication without talking to your doctor first. If you’re concerned, ask whether alternatives are available.

6. Limit Exposure to Environmental Toxins

Studies suggest that air pollution and environmental contaminants may be contributing to declining sperm counts. A 2019 Italian study found that men in less industrialized areas had higher sperm counts than those in more polluted regions.

To limit exposure:

• Use an air purifier at home

• Avoid pesticides and harsh chemicals

• Choose non-toxic personal care products

• Store food in glass instead of plastic

7. Boost Your Intake of Vitamin D and Vitamin C

Both vitamins play roles in reproductive health:

• Vitamin D may influence testosterone and sperm motility, although research is ongoing.

• Vitamin C is a powerful antioxidant that helps protect sperm from oxidative stress.

Good sources of vitamin C include citrus fruits, berries, and peppers. You can get vitamin D through sunlight, fortified foods, or supplements check your levels with a provider before supplementing.

8. Eat More Healthy Fats, Especially Omega-3s

Omega-3 fatty acids have been shown to improve sperm motility and support hormonal health.

Plant-based omega-3 sources include:

• Flaxseed

• Chia seeds

• Walnuts

You can also consider fish oil supplements, but talk to your healthcare provider before adding one to your routine.

9. Focus on Antioxidant-Rich Foods

Oxidative stress can damage sperm, but antioxidants may help. Foods high in antioxidants like vitamin E, vitamin A, selenium, and beta-carotene may improve sperm count and movement.

Eat a wide variety of:

• Leafy greens

• Brightly colored fruits (like berries and citrus)

• Nuts and seeds

• Sweet potatoes and carrots

A colorful diet supports more than just fertility it benefits your whole body.

10. Limit Soy and High-Estrogen Foods

Soy contains phytoestrogens, plant-based compounds that can mimic estrogen in the body. While moderate soy intake is generally safe, some research suggests excessive soy consumption may affect sperm health.

If you’re concerned, aim for balance and avoid high consumption of soy-based protein powders or processed soy products.

Bonus: Get a Semen Analysis

Before trying any fertility interventions, it’s wise to get a semen analysis. This simple test checks:

• Sperm count

• Motility (movement)

• Morphology (shape)

• Volume and pH of the semen

Understanding where you stand can help guide the next steps whether that’s lifestyle changes, supplements, or medical treatment.

When Medication May Be Needed

If your sperm count is extremely low, your doctor may recommend medications such as:

• Clomiphene, which stimulates the production of key hormones involved in sperm production

• hCG (human chorionic gonadotropin), used to increase testosterone and fertility in men with hormonal imbalances

These treatments should only be prescribed and monitored by a healthcare provider.

If this article helped you, share it or subscribe to our newsletter for more science-backed health strategies.