How a healthy lifestyle can improve your sperm count

Male fertility

Perhaps you are starting your journey to parenthood and looking for proactive steps you can take to improve your chances of conception. Or maybe you have been trying for a while already, but you and your partner have yet to see a positive pregnancy test, and you are trying to establish the reason why.

Regardless of your situation, your sperm count may be something that’s at the forefront of your mind. It is an important component of male fertility as sperm need to be able to travel through the cervix, uterus and fallopian tubes to reach and penetrate the egg. While it takes just one sperm to do this, a lower sperm count reduces the chances of this happening, as there is less sperm available for this process.

Fortunately, there are ways to improve sperm count. In this article, we outline how to raise sperm count and the treatment options available if your sperm count makes natural conception unlikely.

How to increase sperm count

There are many causes of low sperm count. Some of these can be permanent, such as damage to the testicles, while others, particularly lifestyle factors, can be addressed and modified. Below are evidence-based steps that can help optimise sperm production.

Eat a balanced diet

A nutrient-rich diet supports healthy sperm development. Focus on whole grains, lean proteins, fruits and vegetables, and healthy fats. Antioxidant-rich foods such as berries, leafy greens, nuts and seeds help protect sperm cells from oxidative stress, which can impair sperm quantity and quality.

Reduce alcohol intake

Excessive alcohol consumption can disrupt hormone levels and reduce testosterone, which may impair sperm production and reduce sperm quality. Moderating intake, or avoiding it entirely when trying to conceive, can support healthier semen parameters.

Maintain a healthy body weight

Being overweight or underweight can affect hormone balance and adversely affect sperm parameters. Achieving and maintaining a healthy BMI of between 18 and 25 can improve both sperm count and overall reproductive health.

Stop smoking

Smoking is strongly associated with reduced sperm concentration, motility and morphology. Stopping smoking can lead to improvements in sperm parameters within months.

Avoid illicit drugs

Drugs such as cannabis and cocaine can have direct negative effects on sperm production and testicular function. Avoiding these substances is essential for optimising fertility.

Exercise regularly

Regular, moderate exercise boosts hormone balance and supports healthy sperm. However, excessive high-intensity training, especially without giving yourself enough rest in between activities, may have the opposite effect.

Keep your testicles cool

Sperm production requires temperatures slightly lower than core body temperature, and high ambient temperatures negatively affect sperm quality. Avoiding prolonged heat exposure, such as hot tubs, saunas and placing laptops directly on the lap, can help maintain optimal testicular function.

It’s also beneficial to wear loose boxers and trousers so that your testicles aren’t held so close to the body. When at home, if you feel comfortable doing so, you can go without wearing underwear altogether.

Avoid exposure to chemicals and toxins

Chemicals such as heavy metals and industrial solvents may negatively affect sperm count. Using protective equipment and reducing exposure if you work in environments with such chemicals and toxins can be beneficial.

Reduce stress

Stress can have an impact on semen quality. Building stress-management strategies such as mindfulness, regular exercise, or talking therapies can improve overall well-being and reproductive health.

Treat sexually transmitted infections (STIs)

Untreated STIs can affect sperm production, function and transport due to inflammation and scarring in the reproductive system. As many common STDs can be symptomless, it can be a good idea to get a full STI screening, even if you’ve been with your current partner for a long time. Should any STIs be detected, these can be treated or managed, potentially improving sperm health.

Review medications

Some medications, such as calcium channel blockers and selective serotonin reuptake inhibitors (SSRIs), can lower sperm count. If you are taking regular medication, review this with your GP to check whether it may be affecting your fertility and whether alternatives are available.

Consider supplements

Certain vitamins and minerals play important roles in sperm development and protection. While supplements are not a cure-all, they may be helpful in some circumstances.

Zinc: Supports testosterone production and plays a crucial role in sperm development.
Vitamin D: Low vitamin D has been associated with poorer semen parameters; supplementation may help restore balance.
Vitamin C: A powerful antioxidant that helps protect sperm from oxidative stress.
Selenium: Supports sperm motility and overall sperm health.
Folic acid: Works with zinc and other nutrients to support DNA synthesis in developing sperm.
Vitamin E: Another key antioxidant that helps reduce sperm damage from free radicals.
Ashwagandha: Some research suggests it can significantly improve sperm count, motility and volume.
Coenzyme Q10: Supports energy production in sperm cells and may help improve motility.
Magnesium: Important for hormonal regulation and cellular function.
Vitamin B12: Essential for DNA synthesis and healthy sperm formation.

You should always consult with your GP, especially if on any other medication, to check that supplements are appropriate for you.

What is a normal sperm count?

World Health Organisation reference values state that the normal range for sperm concentration should be at least 16 million sperm per millilitre or a total sperm count of at least 39 million per ejaculate.

However, it is normal for your sperm count to naturally fluctuate due to factors such as recent illness, lifestyle choices and the duration of abstinence before your sperm sample was tested.

If, after repeating testing, it is confirmed that your sperm count is low, it doesn’t mean that you won’t ever be able to conceive naturally or with fertility treatment.

Testing your sperm count

If you haven’t already done so, testing your sperm count can help give you clarity on your reproductive health.

While you can purchase sperm concentration tests online or over the counter from pharmacies, sperm count alone doesn’t provide a full picture of male reproductive health, and the reliability of such tests is not always clear. A low result could cause undue emotional anguish and provide a skewed picture of your overall fertility.

Instead, it’s recommended to have a full semen analysis. This will not only evaluate your sperm count but also your:

Sperm motility: how your sperm move
Sperm morphology: the size and shape of your sperm
Sperm vitality: how many of your sperm are alive
Semen pH: the acidity of your semen
Ejaculate volume: how much semen you produce

Your GP can refer you for an NHS semen analysis, or you can pay for one through a private fertility clinic.

Treatment options when you have a low sperm count

If you have followed advice on how to improve your sperm count and are still struggling to conceive, or your semen analysis results have revealed other underlying issues, you might be wondering where this leaves you.

Advances in fertility care and assisted reproductive technologies (ART) now mean that there is a range of treatment options that can help you become a father.

Surgery

Surgical procedures can correct conditions such as varicoceles (enlarged veins around the testicle) or repair blockages in the reproductive tract that may reduce sperm count.

IUI

Intrauterine insemination (IUI) involves placing specially prepared sperm directly into the uterus around the time of ovulation. It may be a suitable treatment option for men with mild reductions in sperm count or motility.

IVF

With in vitro fertilisation (IVF), eggs are collected from the ovaries and fertilised with sperm in a laboratory. This approach bypasses several steps that sperm normally need to navigate, making it useful when your sperm count is slightly below the normal range. At London Sperm Bank, we work in partnership with Kind iVF, who offer affordable IVF treatment through their Kind iVF package and have a wealth of experience in supporting patients with a low sperm count.

ICSI

Intracytoplasmic sperm injection (ICSI) is a technique where a single sperm is injected directly into an egg, making it an option when you have a very low sperm count or poor sperm quality. This is because embryologists can select the highest quality sperm and use them during the procedure.

Donor sperm

If you produce no sperm, have a very low sperm count, or have tried other treatments without success, using donor sperm is another option. Donor sperm can be used with IUI or IVF, depending on your circumstances.

It has become a much more common way for people to start their families. The number of children born from donor sperm more than tripled from under 900 in 2006 to over 2,800 in 2019.

At London Sperm Bank, we’ve helped bring more than 3000 babies into the world by supplying high-quality, ethically sourced sperm to clinics and intended parents across the country.

Even if you’re not quite ready to pursue treatment with donor sperm, you may find it helpful to learn more about how to find a donor.

Find your Perfect Donor

It starts with you