How to Increase Sperm Count Naturally: Foods & Tips

How to Increase Sperm Count Naturally: Foods, Lifestyle Tips and Medical Advice

A low sperm count can be troubling for men wishing to conceive. A lot of men wish to know how to naturally increase their sperm count using food, physical activities, rest, and good practices. Fortunately, there are several good lifestyle changes that may help in sperm development and improve reproductive health.

However, there are different reasons for low sperm count and natural ways may not work for everyone. Knowing the causes and getting the right medical advice can help choose the best way to cope with the problem.

In this article, you will learn how to increase the sperm count naturally, which foods help sperm production, how lifestyle practice can be useful, and when you need to visit a doctor.

What Is Sperm Count and What Is Considered Normal?

Sperm count indicates the amount of sperm cells in the sample of semen. It is one of the parameters used to assess male fertility.

As per the semen analysis reference values published in its sixth edition by the world health organisation, sperm concentration of less than about 16 million in a millilitre of semen is considered the fifth percentile of a group of men whose partners have conceived in the past 12 months. This figure represents a reference value and not an absolute cut-off point for being fertile or infertile.

In addition, semen analysis check for the movement and shape of sperm along with the volume and other parameters of semen.

Some common symptoms that might prompt a fertility assessment are:

Failure to conceive after having regular unprotected sexual intercourse.
A previous test report showing low sperm count.
A history of damage to testis or surgery.
Hormonal disorders or other reproductive illnesses.

It is not possible to determine low sperm count on the basis of physical appearance alone. A semen analysis is necessary for determining the concentration of sperm.

What Causes Low Sperm Count in Men?

There are many factors which can affect the sperm production, movement and fertility in general. First, it is important to identify what particular cause we are dealing with before we can choose the treatment option.

Possible causes of low sperm count include:

Hormonal imbalances: A change in hormones may cause change in the sperm production.
Varicocele. Enlarged veins in the scrotum may cause the testicle malfunction for some men.
Infections. Some infections such as some sexually transmitted disease can lead to problems with fertility.
Lifestyle. Smoking cigarettes, alcoholism, obesity and anabolic steroids can reduce the sperm health.
Heat. Constant exposure to excessive heat can interfere with sperm production.
Diseases. There are some genetic and hormonal disorders which may lead to decrease in sperm production.
Medicines. Some medicinal products like testosterone therapy may decrease the level of sperm production.

How to Increase Sperm Count Naturally

The following actions may help boost sperm production in a natural way.

Live a Healthy Lifestyle to Improve Sperm Quality

Living healthily, can work like a charm when it comes to boosting sperm levels. However, results may vary based on particular conditions.

Eat a Balanced Diet for Healthy Sperm Production

The balanced feeds contain nutrition needed for effective body functioning, including sperm creation. Instead of sticking to any specific eating item, try to consume multiple sources of nutrition on a regular basis. Try including:

Fresh vegetables and fruits.
Whole grains with brown rice, oats, whole-grain products.
Protein sources like beans, fish, and eggs.
Nuts and seeds eaten in moderation.
Good sources of fat from nuts, seeds, etc.

Best Foods to Increase Sperm Count

Many foods offer nutrients that are essential for normal reproductive function. These foods can be an essential component of a healthy diet, but there's no scientific proof that a specific food can treat low sperm count.

1. Eggs

Eggs are rich in protein and vitamin B12, as well as other beneficial nutrients. They can be incorporated into a healthy diet depending on an individual's nutritional requirement.

2. Walnuts and Other Nuts

Walnuts are a good source of unsaturated fats and antioxidants. Other nuts like almonds also provide beneficial nutrients, and they can be enjoyed in different ways.

3. Pumpkin Seeds

Pumpkin seeds are an excellent source of zinc, a mineral that is important for proper reproductive functioning. Correcting a zinc deficiency may help, but it is not guaranteed to raise the sperm counts.

4. Leafy Green Vegetables

Leafy green vegetables like spinach are rich in folate and other vitamins. They also contribute to a healthy nutrient-rich diet.

5. Citrus Fruits and Berries

Oranges, guavas, strawberries, and other fruits are high in vitamin C and antioxidants. Including various fruits in the diet lends itself to improved nutrition.

6. Fish and Other Protein Sources

Fish provides protein, and oily fish contains omega-3 fatty acids. Lentils, beans and other sources of protein serve as alternative options for individuals who like to consume food that is plant-based.

Fruits and Vegetables That Support Sperm Health

By including fruits and vegetables of various colors in your diet, you can expose yourself to several important vitamins, minerals and antioxidants. Just look for the following foods:

Oranges and guavas for vitamin C
Berries to get different antioxidants
Tomatoes to get lycopene
Spinach and other leafy greens for their folate content
Carrots to increase body supply of beta-carotene
Bananas known for ease of accessibility and their nutritious value.

Nevertheless, there is no specific proof showing that certain fruits positively affect sperm production in all men.

Exercise Regularly and Maintain a Healthy Weight

Exercise helps in keeping good cardiovascular health, body weight, and metabolism. Additionally, health in these areas influences men’s reproductive health, too.

Physical activities include

Walking briskly for about 30 minutes almost every day;
Cycling or swimming at a sufficient intensity;
Doing some strength training a few times a week depending on one’s fitness level;
Reducing the time spent sitting by taking breaks for moderate movements.

If you have an issue with being overweight, you can solve your problems by employing effective and gradual methods of weight loss.

Do not do too much exercise, take drugs that were not prescribed to you, or use anabolic steroids, as all these may affect your natural production of testosterone and sperm.

Sleeping Well while Minimizing Stress

Sleep is an important part of a healthy life. Difficulty sleeping or anxiety results in negative consequences for health, behavior, and sex life.

Here are several simple tips:

Keep your sleep patterns regular.
Adults need to sleep around seven to nine hours nightly
Practice relaxation techniques and meditation.
Exercise regularly.
Visit a specialist if your stress/anxiety is out of control.

While these habits will support general health, they will not be able to help in eliminating every reason for low sperm count.

Avoid Smoking, Excessive Alcohol and Testicular Heat

Some lifestyle factors could have undesirable effects on reproductive capacity. Therefore, minimizing avoidable risks is a good choice when trying to conceive.

To lessen your risks, consider taking the following steps:

Quit smoking and avoid abusing drugs.
Stay away from steroids and testosterone preparations that are not prescribed.
Talk to your physician about the consumption of alcohol and avoid drinking too much.
When you can, stay away from repeated prolonged exposure to heat.
Consult medical personnel about the medications and supplements you use.

Do not withdraw from medications prescribed by your physician without consulting your doctor. If you are on testosterone therapy and would like to conceive, talk to your physician, since testosterone from outside sources will suppress sperm production.

How to Improve Sperm Count and Motility Naturally

The distinction between sperm count and sperm motility must be made. The former represents the number of sperm, while the latter refers to sperm movement.

Several healthy habits may help improve reproductive health such as:

Consuming a healthy, balanced diet.
Maintaining an ideal weight.
Avoiding consumption of tobacco and steroids.
Having a sufficient amount of rest.
Treating any preexisting ailments.
Following a physician's instructions regarding medicines and dietary supplements.

Antioxidant supplements may be used for male fertility, though it is not clear whether they really help. High doses of antioxidants can also be dangerous because they may interfere with certain medications.

Improving Sperm Count: What to Expect?

Sperm creation is a process that takes time with the formation and maturation period typically taking three months – at least on average.

After implementing certain lifestyle changes, it might take months for any positive change in semen parameter to come along.

It is important to remember that some people will not see improvements, particularly if a medical condition is involved.

To improve success rates, remember to:

Keep a healthy lifestyle.
Dismiss any obligations to unrelated or miraculous products.
Get back to physician for check-ups.
Retest semen if instructed.

Ultimately, a single sperm test may not be sufficient because of the variability of sperm data.

Can Vitamins and Supplements Increase Sperm Count?

The body needs vitamins and minerals to function properly. Some nutrients have key roles in maintaining good health. However, taking extra supplements does not necessarily guarantee increased chances of fertility.

There are many supplements on the market that are claimed to help men become more fertile, such as zinc, folate, vitamin C, vitamin E, and Coenzyme Q10. Research on the effects of these substances varies, and there is no supplement that is guaranteed to increase sperm count or help become pregnant.

Before starting to take any fertility supplement you should do the following:

Talk about your fertility profile and medical history with a healthcare provider.
Determine if you have a deficiency of some nutrient.
Avoid taking different supplement with similar ingredients.
Take only recommended doses.
Be careful when choosing products with claims to guarantee fertility.

It is always better to start from a balanced diet and necessary medical examination compared to each person self-medicating with high doses of supplements.

When Should You Consult a Doctor for Low Sperm Count?

Medical advice may be necessary for couples who have been trying to conceive for 12 months unsuccessfully. Those who have partners aged 35 and above should consult a doctor at the six-month mark. Depending on risk factors for fertility, the doctor may agree to an earlier consultation.

You should consider seeking medical help if you have:

A semen analysis that shows a low sperm count.
Pain or swelling in your testicles or a history of testicular issues.
A history of surgery or infection.
Used anabolic drugs.
Concerns regarding the functioning of your reproductive system do not go away.

A fertility evaluation may include a medical history and physical examination, semen analysis and possible hormone tests depending on medical condition.

The selection process may depend on your condition.

Low Sperm Count Treatment in Chennai

If you are worried about low sperm count, obtaining medical advice will enable you to find out the possible causes and the possible ways forward.

At the Aura Sexual Health Clinic in Chennai, you can request a confidential consultation regarding male reproductive health issues and get the help of a qualified doctor who will assess whether to conduct a semen examination, further evaluation, and referral to a fertility doctor.

Book a consultation if you are facing any of the following issues:

Low sperm count issues.
Difficulties with getting pregnant.
Questions regarding sperm motility or semen analysis.
Concerns regarding male reproductive health.

Do not postpone the evaluation just because you are trying natural methods. Early assessment can help detect the treatable condition and avoid the use of unnecessary supplements and remedies that do not work.