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Natural Ways to Increase Sperm Count

by David Johnson

Sperm count is a factor that determines fertility for men. It is considered as the number of sperm in one sample of semen. Sperm is composed of the head and the tail where the head contains the nucleus and the tail helps with propelling for it to swim better. The fertility rate depends on sperm count and motility.

When there are more sperm released to meet the egg cell, the chance of conceiving is higher. It’s like the more tickets you have, the more chances of winning you can get. If you and your planning are planning to get pregnant for a long while now, it is better to get both of you checked. Try to also check your sperm count. It is best to know what causes it because if its sperm count, there are several ways to help you increase it.

Here are the natural ways to increase your sperm count.

Controlled alcohol consumption

Alcohol consumption is okay when regulated but drinking too much can cause a decrease in testosterone level. Testosterone is one of the components for the production of sperm. Although low testosterone levels can still produce healthy sperm, it can also reduce its count.

Stop Smoking

Studies conducted amongst smokers and non-smoker men reveal that those who smoke have a lower sperm count than those who don’t. Smoking can further cause infertility due to damaged sperm DNA, odd-shaped sperm, and decreased ability of the sperm to swim, and decreased concentration of sperm in the semen.

Regulate the consumption of food rich in estrogen

Estrogen, like testosterone, is also one of the components to produce sperm. However, an excessive amount of estrogen can decrease sperm production and prevent the body from producing healthy sperm. Soy products contain high levels of estrogen so it is essential to avoid eating this food group. Canned goods and other food products with preservatives are also high in estrogen

Consume foods rich in antioxidants

Antioxidants fight free radicals or particles that are harmful when it increases in the body. Free radicals are unpaired electrons which are byproducts produced by certain reactions in the body. Usually, electrons would like to be in pairs so when these free radicals are released, they tend to find other electrons that they can make as a pair. Most of the time, they cause damage to certain proteins, other cells, and DNA by snatching their electrons.

Therefore, it is important to take foods rich in antioxidants to stop oxidation which releases free radicals.

Example of antioxidant-rich foods include the following:

  •  Dark Chocolate
  •  Raspberries
  •  Strawberries
  •  Blueberries
  •  Kale
  •  Nuts
  •  Grapes
  •  Red Wine
  •  Spinach

Vitamin C is also rich in antioxidants therefore it is also wise to consume foods rich in this vitamin. Examples include the following:

  • Citrus fruits
  • Green leafy vegetables
  • Cauliflower
  • Tomato
  • Kiwi
  • Red pepper

Take Vitamin D supplements

Researches done in the past concerning sperm counts reveals that men who have vitamin d deficiency have a lower sperm count. Vitamin D helps in testosterone production which in turn also helps with sperm count. You may get out and soak up the sun in the morning from sunrise until 7 to 8 am to get a natural source of vitamin D. Just make sure to not stay up too late as harmful UV rays may cause skin cancers. If your circumstance given the current pandemic status affects your ability to go out, you may take vitamin D supplements instead.


Going over your ideal weight can cause a decrease in sperm count, therefore it is important to incorporate exercise into your plan. Run around your neighborhood or a nearby local park, do some cardio exercises, and try to do some weights too. You may also seek the help of the internet and search for exercise videos that you can copy. Make sure to do warm-up exercises first before moving on to the real deal.

Get Enough Sleep

Do not forget to get enough sleep as the body recharges while you sleep at night. A lot of bodily functions like cell regeneration happens when you sleep. This also includes sperm production. When you get a night of good sleep, you will feel energized and it helps lessen stress. Stress triggers hormones that decrease testosterone levels which in turn causes a decrease in sperm count.

These are only some of the natural ways that can help you increase sperm count. You may also seek herbal products that are readily found in the market – this includes ashwagandha and fenugreek. You may also try other performance boosters that can help increase testosterone levels.

It is also good to remember that eating a healthy diet, avoiding vices like smoking and drinking and an active lifestyle helps to maintain a good bodily function which in turn may affect sperm production.

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