Here’s How You Can Increase Your Sperm Count

Updated on March 12th, 2020
how to increase sperm count

Around the world, nearly 3 in 20 couples are deemed infertile, and 20 to 30% of men are solely responsible for these infertility cases. The primary causes of male infertility include low sperm count, overexposure to external environmental factors, damages caused by cancer treatment, and sperm delivery-related issues. Here are a few tips on how to increase sperm count and volume.

Learn how to increase sperm count with the food items mentioned below:

1. Consume More Walnuts

Incorporating a handful of walnuts can help increase your sperm volume. So go nuts about walnuts!

Walnuts(1) are loaded with omega-3 fatty acids, folate, zinc, selenium, and vitamin E. It also possesses strong antioxidant properties. As a result, they not only help increase sperm motility but also help in improving sperm vitality and morphology.

Consume 60 grams of walnuts every day for at least six months.

2. Opt for Fish

Tender and delicious, fish is the answer to increasing your sperm count naturally. Here’s why.

Fish contains a high concentration of zinc, Vitamin B12, Vitamin D, Coenzyme Q10, and omega-3-fatty acids(2). These essential nutrients add to the health and sperm count while enhancing the motility and morphology.

Cook fish such as salmon, mackerel, herring, sardines, tuna, etc. as per your taste and eat it at least twice a week.

In the past four decades, sperm count in men has decreased by nearly 52%, primarily due to following an unhealthy lifestyle. Making certain lifestyle changes can help increase sperm count.

3. Indulge in Exercises

Exercising is one of the best ways to increase sperm count. Regular exercise not only improves your sexual performance but can also increase your testosterone levels(3).

Studies indicate that men who exercise regularly have better quality sperm when compared to inactive men. However, complement your exercise regime with zinc supplements to prevent any adverse effect on your sperm count.

4. Reduce Your Stress Levels

stress reduction

Stress has a negative impact on your fertility and sexual satiety. Thus, better stress management and practicing relaxation techniques could help increase semen production.

Studies indicate that the stress hormone, cortisol, is responsible for impairing the production of testosterone. Prolonged stress results in an increased flow of cortisol in the bloodstream, which brings down the testosterone levels(4). Thus, taking a walk, socializing, and meditation could help reduce stress and improve sperm count.

[Read: Cure Abnormal Sperm( Abnormal sperm morphology)]

5. Give Up Smoking and Drinking

Quitting smoking and drinking could also help with the increase in semen production.

A number of studies have highlighted the impact of smoking and drinking on male fertility and reproduction. Hence, it is a no-brainer to break the habit altogether.

While you may not have to give up drinking altogether, having two drinks a day(5) is considered moderate.

Choose the Right Supplements

Certain male fertility supplements could be the answer to your question

1. Vitamin B12

vitamin b12

Vitamin B12 is a water-soluble vitamin that supports the health and functioning of the brain and nervous system. It also helps with the production of red blood cells. Ideally, the recommended daily intake for Vitamin B12 is 2.4mcg.

Vitamin B12 plays a vital role in the synthesis and development of sperms. Studies have discovered that lower concentration of vitamin B12 indicates low sperm count and resultant infertility. Another study found an increase in sperm count by 53.8% in 38.4% cases in a batch where men were administered 1500 mcg of Vitamin B12.

Natural Sources of Vitamin B12

  • Organ meats (such as liver and kidney)
  • Oily fish and clams
  • Beef
  • Fortified foods
  • Milk and dairy products

2. Selenium

When it comes to human reproductive health, selenium is a vital nutrient. Usually, one requires about 55 mcg of selenium (RDI) in their diet.

Selenium contributes to sperm motility and morphology. Further, it also protects the sperm from oxidative stress(6). A 2011 study showed a 52% improvement in sperm size, shape, and motility after supplementing the subjects with Vitamin E and selenium.

Natural Sources of Selenium

  • Brazil nuts
  • Fish
  • Cottage cheese
  • Eggs
  • Sunflower seeds

3. Vitamin C

Vitamin C Foods


Vitamin C is an essential male fertility vitamin, especially if the sperms are being damaged due to oxidation caused by factors such as diseases, environmental pollution, and old age.

Studies have found links between high levels of reactive oxygen species (ROS) and oxidative stress that results in infertility in men. A recent study discovered that regular consumption of about 1000 mcg Vitamin C supplements caused an increase in sperm motility and sperm count by 92% and 100%, respectively.

Natural Sources of Vitamin C

  • Chili peppers
  • Guavas
  • Thyme or parsley
  • Kale
  • Kiwis

Closing Thoughts

There are many ways to increase your sperm count naturally. Depending on your lifestyle, either opt for exercises or healthy diet options to help you give a boost. These remedies can help increase your sperm count, volume, and improve health drastically.


1. What Is the Required Sperm Count to Get Pregnant?

About 20 million sperms per milliliter of sperm are enough for pregnancy.

2. What Are the Foods to Increase Sperm Count?

Foods rich in zinc, selenium, omega-3 fatty acids, vitamins B12, C, D, and E, are recommended to increase sperm count.

3. Does Water Increase Sperm Count?

While water may not have a strong impact on your sperm count, it is essential to drink adequate amounts of water to ensure sperm motility.

4. Does Garlic Increase Sperm Count?

Garlic contains selenium, which protects sperm motility, and allicin, which enhances blood flow to the male sexual organs. As a result, it increases sperm count and fertility.

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