When you and your partner are trying for a baby, almost half the time the issue is linked to sperm health. One of the most important factors here is understanding how to increase sperm count naturally. The food you eat, how active you are, how much sleep you get, and how stressed you feel all affect your sperm health. Even habits like smoking or drinking can affect your fertility over time.



The positive part is that you have control over many of these factors. Making small changes in your daily routine can improve both your sperm count and its quality.



What is Sperm Count?Sperm count refers to the number of sperm in a single ejaculation, and it’s a major factor in male fertility. A healthy sperm count is around 39 million sperm per ejaculate or more.



If your sperm count is below 15 million per millilitre, it could make conceiving more challenging. Low sperm count, also called oligospermia, affects about 15 per cent of couples trying to conceive.



Factors like poor diet, stress, smoking, or even environmental factors can lower your sperm count.



What Are the Signs of Low Sperm Count?Noticing the signs of low sperm count early can help you take action at the right time:

• Struggling to conceive after a year of regular, unprotected intercourse
• Semen that appears thin or watery
• A drop in sexual desire or possible hormonal imbalances
• Pain or swelling in the testicles
• Problems with sexual function, like erectile dysfunction

How to Increase Sperm Count NaturallySmall changes to your lifestyle can go a long way in improving your sperm health:

• Stay active: You don’t need to spend hours in the gym. Even a 30-minute light physical activity can help boost testosterone and improve sperm quality.
• Get enough sleep: Your body needs proper rest to produce the hormones that keep your sperm healthy. Aim for 7 to 9 hours of good sleep each night.
• Quit smoking: Smoking can lower sperm count, volume, and motility. Quitting this habit might feel tough, but it’s one of the best things you can do for your fertility.
• Limit alcohol and drugs: Excessive alcohol or other drugs can reduce sperm production. Cutting back or avoiding these substances altogether can help.
• Manage stress: Stress is something many people overlook. High stress raises cortisol levels, which lowers testosterone and affects sperm quality. Simple things like meditation or taking a short walk in the evening can help you relax.
• Avoid harmful chemicals: Your environment matters too. Pollutants, pesticides, and industrial chemicals can lower sperm count. You may not be able to avoid them completely, but reducing exposure where possible is a good step.

What are the Best Foods That Increase Sperm Count?A balanced diet packed with nutrients can support your reproductive health and is an important part of how to increase sperm count naturally.



The best part is that many of these foods are already part of an Indian diet:

• Almonds and pumpkin seeds: These are rich in zinc and vitamin E, which support sperm development and protect against damage. You can soak a few almonds overnight and eat them in the morning, or just snack on roasted pumpkin seeds during the day.
• Dates: Dates have been used for fertility for years because they contain amino acids that boost sperm health.
• Ghee: A source of healthy fats, ghee supports overall reproductive health.
• Paneer and lentils: These vegetarian protein sources are packed with folate and other nutrients your body needs to make healthy sperm.
• Leafy greens: Leafy greens like spinach and bathua are full of antioxidants and folate that support sperm production.
• Oily fish: If you eat non-vegetarian food, fish like Indian salmon (rawas) are high in omega-3 fatty acids, which boost sperm motility.
• Eggs: They support sperm production as they are a great source of protein and vitamins B12 and D.
• Whole grains: Brown rice, millets, or whole wheat roti provide fibre and vitamins that help maintain hormonal balance.
• Fruits and berries: Apples, bananas, and berries are rich in antioxidants, which protect sperm from damage.

What are the Best Exercises to Increase Sperm Count?Exercise is a fantastic way to improve sperm health, but balance is important.



These are some great options:

• Cardiovascular workouts: Jogging, swimming, or moderate cycling most days improves blood flow and supports sperm production.
• Resistance training: Squats, deadlifts, or bench presses boost testosterone. Do these 2 to 3 times a week.
• Yoga: Poses like the cobra pose or the bridge pose reduce stress and balance hormones. Practice daily or a few times a week.
• Kegel exercises: These strengthen pelvic floor muscles, which improve ejaculation control and erection strength. Do them daily for the best results.

Avoid excessive cycling or intense workouts, as they might increase body heat and harm sperm quality.



Improving your reproductive health is all about living a healthier life and knowing how to increase sperm count naturally. It usually takes 3 to 6 months for new sperm to form, so start these changes early and stick with them. If you’re facing challenges, don’t hesitate to reach out to a fertility specialist.



You’re not alone in your journey when trying to conceive. Join our supportive community to connect with others, share experiences, and find encouragement every step of the way.



FAQs on Here's How You Can Increase Your Sperm Count Naturally

What supplements increase sperm count?

Supplements containing zinc, selenium, folate, vitamin C, vitamin D, and coenzyme Q10 may support sperm production and improve sperm quality.

Does age affect sperm count?

Yes, sperm count and motility gradually decline with age, and fertility generally declines after 40.