How To Naturally Boost Male Fertility?

How to increase sperm count naturally? Problems with fertility are not limited to women; males might have them too. Male infertility is a growing concern worldwide & is frequently associated with lifestyle & dietary choices. This article will focus on how to increase sperm count through natural strategies such as dietary & lifestyle modifications & medical interventions for increasing male fertility.

Male Fertility: Causes & Factors

Low sperm count (number) or poor sperm quality is often linked with male infertility. Various factors, such as hormonal imbalances, genetic disorders, structural abnormalities, infections, lifestyle choices, specific medications, environmental contaminant exposure, & age-related factors, can cause it. However, many of these issues are susceptible to natural remedies & dietary modifications.

In certain cases, the cause of infertility cannot be determined. Understanding the underlying causes is necessary for developing effective treatment programs.

Male Fertility & Sperm Count

Sperm count is a vital part of male fertility that refers to the number of sperm cells in a given sample of sperm. Oligospermia, also a reduced sperm count, can significantly impact fertility because it reduces the likelihood of successful fertilization. 

The World Health Organisation (WHO) considers a sperm count of 15 million to greater than 200 million sperm per millilitre of semen normal. Normal morphology and motility should be present in at least 60% of sperm. However, even with a reduced number, conception is still possible, although with diminished possibilities.

Diagnostic for Identifying the Cause of Male Infertility

Diagnostic tests are performed to determine the reasons for male infertility. These tests include semen analysis (sperm count test), hormonal evaluations, genetic testing, scrotal ultrasound, & testicular biopsy. 

  • Semen analysis evaluates sperm count, motility, morphology, & other factors to predict fertility. 
  • Hormonal evaluations assist in determining whether testosterone, follicle-stimulating hormone (FSH), luteinizing hormone (LH), or thyroid hormone imbalances influence fertility. 
  • Genetic testing may detect chromosomal abnormalities or mutations affecting sperm production or function.
  • Scrotal ultrasounds assess the structures within the scrotum & examine conditions affecting the testicles, epididymis, & surrounding tissues.
  • Testicular biopsy (surgical process) tests a tissue sample from the testicle for microscopic examination, assisting in the diagnosis of testicular issues & infertility.

Male Infertility Treatment

Dietary Method For Boosting Sperm Production

Foods for male fertility

Proper nutrition is essential for optimal sperm production. The Mediterranean diet (MD), characterized by high consumption of fruits, vegetables, whole grains, legumes, fish, & healthy fats such as olive oil, has enhanced sperm quality & motility.

Due to its positive effects on health, the MD is regarded as a pro-fertility diet. The MD is also recommended for preventing cardiovascular diseases, type 2 diabetes, neurodegenerative disorders, atrial fibrillation, & breast cancer and boosting male fertility.

Key Nutrients For The Production Of Sperm

  • Antioxidants: Research indicates that oxidative stress is a significant factor in male infertility. Antioxidant treatment has had mixed results when it comes to improving the quality of sperm, & there isn't much information about how it affects fertility & live birth rates. Several antioxidants have shown potential benefits. Serval antioxidants such as N-acetylcysteine (NAC) & a combination of multiple antioxidants have positively affected semen parameters.
  • Coenzyme Q10: Energy-dependent functions, such as sperm movement, benefit from Coenzyme Q10's antioxidant properties. Supplementation of coenzyme Q10 has demonstrated favorable effects on the integrity of sperm.
  • Fibre: Lower Estrogen levels in plasma have been linked to dietary fiber, which is associated with healthy reproductive function. It is recommended to consume adequate amounts of fiber to boost male fertility.
  • Lycopene: Lycopene, a powerful antioxidant found in tomatoes, has been linked to reduced DNA damage, enhanced sperm count, & survival.
  • Manganese, Magnesium, Calcium, & Copper: A sufficient magnesium & calcium intake is necessary for spermatogenesis, sperm motility, & the proper functioning of the female reproductive tract. Copper & manganese play a role in sperm function as well, but excessive amounts can be harmful.
  • Omega-3 Fatty Acids: Fatty Acids are high in antioxidants & help reduce inflammation. Omega-3 fatty acid-rich foods like fish & seafood & omega-3 fatty acid supplements have been linked to higher-quality sperm & boost male fertility.
  • Selenium: Selenium, an antioxidant enzyme component, is essential for sperm DNA protection, motility, & viability. Both selenium deficiency & excess can affect fertility.
  • Vitamin C & E: These micronutrients have antioxidant properties & can neutralize free radicals. They are found in vegetables & fruits & may possess sperm-protective properties.
  • Zinc: A sufficient zinc concentration in sperm is essential for sperm production, morphology, number, & function. Hypogonadism & fertility problems are associated with zinc deficiency.

Food To Increase Sperm Motility

  • The Maca Root: 

What foods produce sperm fast? Maca root, a plant indigenous to the Peruvian Andes, has been used as a traditional fertility enhancer (sperm increase food) for centuries. According to studies, maca root can increase sperm count, motility, & quality. It comes in powder or dietary supplement form & can be added to a healthy diet.

  • Ashwagandha: 

Ashwagandha, an adaptogenic herb used in Ayurvedic medicine, has shown promise in enhancing sperm count, motility, & testosterone levels. It aids in tension reduction, which indirectly promotes male fertility. Sperm increase food such as ashwagandha can be taken as a dietary supplement or a substance.

  • Fish oils: 

Fish oil such as salmon, mackerel, & sardines are rich in polyunsaturated fatty acids (PUFA) & omega-3 fatty acids & fat-soluble vitamins A, D, E, & K. These nutrients have been linked to enhanced sperm quality. However, fish can be contaminated with mercury & other neurotoxic substances, so carefully choosing fish sources is advised.

  • Vegetables & Fruit:

Sperm boosting foods such as vegetables & fruit are abundant in antioxidants, folic acid, fiber, & minerals. Food to increase sperm motility, such as dark, leafy green vegetables, like spinach & fruits to increase sperm count, such as bananas, blueberries, avocados, & guava. These foods are the foundation of a nutrition paradigm for improved sperm quality & fertility. Raw vegetables & fruits are best food for sperm recovery & strongly recommended. 

It should be noted, however, that pesticide residues on conventionally grown produce may reduce the positive effects on sperm quality. Selecting organic options or thoroughly cleansing conventionally grown produce can help reduce pesticide exposure.

  • Seeds & Nuts: 

The essential fatty acids (EFAs), fiber, tocopherols (vitamin E), phytosterols, polyphenols, & minerals are found in sperm increase food such as nuts & seeds. It is essential to choose raw, unsalted almonds & seeds. Incorporating almonds into the diet may have a positive influence on sperm quality, according to research.

  • Whole grains: 

Products made with whole grains are abundant in fiber, Zinc, & magnesium. The high fiber content of whole cereals benefits overall health & may indirectly enhance fertility. Limiting your consumption of refined flour products & opts for alternatives made with whole grains is recommended.

  • Low-fat Dairy Products: 

Food to increase sperm motility, such as low-fat dairy products, is an excellent source of calcium & protein. Choosing low-fat dairy products is favorable because they contain less saturated fat. Calcium is necessary for various reproductive processes, whereas protein is necessary for overall health & the production of healthy sperm.

  • Olive or Rapeseed Oil: 

Olive oil & rapeseed oil contain polyunsaturated fatty acids (PUFA), including alpha-linolenic acid, vitamin E, & polyphenols. These oils are recommended as dietary replacements for saturated fats because they contain healthy unsaturated fatty acids.

Lifestyle Modifications To Improve Male Fertility

  • Stress Management:

Chronic stress can have a negative impact on fertility. High-stress levels are associated with hormonal imbalances, decreased sperm production, & impaired sperm function. Meditation, yoga, deep breathing exercises, & hobbies or activities that promote relaxation can aid in stress management & enhance fertility outcomes.

  • Regular Exercise:

Physical activity is essential for maintaining overall health, including fertility. Exercises of moderate intensity, such as active walking, jogging, cycling, & strength training, have been linked to increased sperm count, motility, & testosterone levels.

Specific exercise to increase sperm count that target the pelvic region include Kegel exercises, squats, lunges, & yoga positions such as the "Bridge" & "Legs-Up-the-Wall" poses.

  • Quitting Smoking & Limiting Alcohol Intake:

Tobacco use & excessive alcohol consumption are associated with reduced sperm count, motility, & aberrant sperm morphology. Quitting smoking & limiting alcohol consumption can considerably enhance sperm health & fertility overall.

  • Getting Adequate Rest & Sleep:

Adequate rest & sleep are necessary for general health & well-being, including fertility. Insomnia & chronic fatigue can disturb the hormonal equilibrium, reduce sperm production, & impair fertility. Therefore, optimizing sperm health can be aided by prioritizing quality sleep & adequate rest.

  • Weight Management:

The maintenance of a healthy weight is essential for male fertility. Both obesity & underweight can negatively affect the quantity & quality of sperm. Adopting a balanced diet & engaging in regular physical activity makes it possible to achieve weight management, which positively affects fertility outcomes.

  • Avoid Extreme Heat & Tight Clothing:

Prolonged exposure to excessive heat, such as hot baths, saunas, or using a laptop on the lap, can temporarily reduce sperm production & diminish sperm quality. Similarly, donning restrictive undergarments or trousers can increase scrotal temperature, negatively affecting sperm health. Choosing loose-fitting apparel & averting exposure to excessive heat can aid in maintaining optimal sperm production.

  • Avoiding Environmental Toxins:

Environmental toxins have negative effects on male fertility. Pesticides, herbicides, industrial contaminants, heavy metals, & certain medications contain chemicals that can disturb the hormonal equilibrium, impair sperm production & function, & increase the risk of DNA damage in sperm cells.

  • Reduce Endocrine Disruptor Exposure:

To reduce exposure to endocrine disruptors, consuming organic foods, avoiding storing food in plastic containers, selecting natural personal care products, limiting exposure to household cleaning chemicals, & maintaining good indoor air quality by ventilating living spaces are recommended.

Medicine for Male Infertility: Options For Male Infertility Treatment

When natural remedies are insufficient or inappropriate, medical interventions may be considered to increase sperm count & infertility treatment. These are:

  • Hormone Therapy uses medications to treat hormonal imbalances that contribute to male infertility. This treatment option is intended to stimulate sperm production & enhance fertility.
  • ART, or Assisted Reproductive Technologies, such as intrauterine insemination (IUI) & in vitro fertilization (IVF), can address fertility issues. These techniques involve collecting & introducing sperm into the female reproductive system to increase the likelihood of fertilization.
  • Surgical Methods to correct structural abnormalities that impede sperm production or transport. Varicocele repair, vasectomy reversal, & sperm retrieval procedures for individuals with obstructive azoospermia are examples of such procedures.
Back to blog


Ridhima Arora

Ridhima Arora is an Indian entrepreneur, author, trained yoga instructor, and practicing nutritionist. She is the founder of Namhya Foods.Besides being the founder of Namhya foods, Ridhima also gives nutrition coaching in seminars to kids, NGOs, and corporates. She also works as a freelancer at Global Changemakers.