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16 tips for getting pregnant if you have low sperm count

Male fertility

If you’ve been trying to conceive for a while without success, you might be wondering if a low sperm count is to blame.

The good news is that 80% of heterosexual couples where the woman is under 40 will naturally become pregnant within a year. For the other 20%, natural conception isn’t necessarily impossible but may take a little longer or require some level of intervention.

While the path to parenthood is unique for everyone, this guide includes tips for getting pregnant with a low sperm count that may help increase your chances.

Tips for getting pregnant with a low sperm count

There are many different factors that can contribute to sperm health. You may already be making positive changes or have received some guidance from your GP, or you may be at the start of researching what might help. Implementing all these tips at once may be overwhelming, or even unnecessary, but taking small, consistent steps may be all it takes to make a difference.

Optimise intercourse for conception

Optimising intercourse helps ensure that sperm are present in the reproductive tract when ovulation occurs, which is crucial when sperm numbers are already lower. Being intentional about timing, environment, and habits around sex can help create the best possible conditions for fertilisation.

Have regular sex

The NHS recommends having sex every 2-3 days without contraception to optimise the chances of pregnancy. This is because short periods of abstinence have been shown to improve sperm count and semen volume compared to daily ejaculation.

Track your partner’s menstrual cycle

Tracking the menstrual cycle of the intended mother can help to establish a fertile window so that you can time intercourse to maximise your chances of conception. It can also help identify signs of possible ovulation issues that could be hindering your chances.

There are various ways to track the menstrual cycle and ovulation, including:

  • Ovulation productor kits
  • Tracking basal body temperature
  • Monitoring cervical mucus
  • Cycle tracking apps

Avoid certain lubricants

Commonly used vaginal lubricants have been shown to negatively affect sperm motility once they enter the vagina, and spermicidal lubricants block the cervix to prevent sperm from reaching an egg. If you still want to use lubricant during sex, opt for ones that state they are specifically fertility or conception-friendly.

Have an STI screening

Untreated sexually transmitted infections can interfere with sperm health by causing inflammation, blockages, or changes in how sperm are produced and transported. As many STIs don’t cause obvious symptoms, getting a routine screening can be a simple way to rule out or address a potentially reversible cause of fertility difficulties.

Implement lifestyle changes

Lifestyle habits play a significant role in sperm production, hormone balance, and overall reproductive health. Small, sustainable adjustments can help create conditions that support healthier, more functional sperm.

Improve your diet

A nutrient-rich diet supports healthy sperm. Eating a Mediterranean diet high in vegetables, fruits, legumes, nuts, beans, cereals, grains and fish can be beneficial.

Also, try to limit your intake of saturated fats and reduce your salt and sugar consumption. An easy way to do this is by reducing ultra-processed foods in your diet.

Exercise regularly

Engaging in regular, moderate physical activity helps support hormonal regulation and healthy sperm development. However, pushing the body too hard without adequate recovery can place stress on the reproductive system, so a balanced approach tends to be most beneficial.

Quit smoking

Smoking is known to be detrimental to male fertility, with one study finding that cigarette smokers had lower semen volumes, sperm counts, and percentage of motile sperm compared to men who did not smoke. Other research indicates that stopping smoking has a positive effect on sperm concentration, semen volume, and total sperm count.

Moderate your alcohol intake

Research reveals that habitual alcohol consumption of even just 5 units per week reduces sperm quality, including semen volume, sperm concentration, total sperm count, and percentages of motile and normally shaped sperm. Moreover, men who drink more than 40 units a week, on average, have a third less sperm compared to men who drink 1-5 units. Reducing your alcohol intake or becoming completely alcohol free can improve your sperm quality and increase your chances of achieving pregnancy.

Avoid illicit drugs

Substances such as cannabis and cocaine can impair sperm development, reducing both quantity and quality. Avoiding recreational drugs is an important step in supporting fertility.

Manage stress

Chronic stress can disrupt hormone pathways that influence sperm production, potentially affecting semen parameters. Incorporating stress-relieving practices, whether through relaxation techniques, physical activity, or speaking with a therapist, can help support both mental well-being and reproductive health.

Get enough sleep

Research suggests that sleep is a pivotal component of normal reproductive function, with a noticeable increase in infertility rates aligning with the growing prevalence of sleep deprivation. Aim for 7 to 9 hours of good quality sleep each night.

Make environmental adjustments

Factors in your day-to-day surroundings can influence hormone health and sperm production more than you might expect. As sperm are sensitive to heat, toxins, and physical pressure, small environmental changes can help protect their quality.

Keep your testicles cool

Sperm develop best at slightly below body temperature, so prolonged heat around the testicles can impair their quality. Minimising exposure to hot tubs, saunas, or laptops placed directly on the lap can help protect normal sperm production. It’s also a good idea to wear loose underwear and trousers so that your testicles aren’t held so close to the body.

Avoid toxins

Exposure to certain chemicals, including heavy metals and industrial solvents, may reduce sperm count and quality. If your work or environment brings you into contact with these substances, using appropriate protective equipment and minimising exposure can help safeguard reproductive health.

Consider holistic treatments

Alongside conventional lifestyle and medical interventions, some people explore holistic approaches to support sperm health. While evidence varies, certain complementary therapies have shown promise in improving aspects of semen quality.

Take supplements

There are key nutrients involved in the production of sperm. All of these can be found in food sources. While you don’t have to take supplements to improve sperm count, if you aren’t getting enough of these nutrients through what you eat, supplementation can improve overall sperm quality and reduce oxidative stress, which can lead to sperm cell damage. Key nutrients include:

  • Coenzyme Q10
  • Vitamin C
  • Vitamin E
  • Folate
  • L-Carnitine
  • Omega 3
  • Selenium
  • Zinc

Have acupuncture

There are some studies that have found a link between acupuncture and semen quality. For example, in one study, researchers investigated the effect of acupuncture on male infertility by treating 22 patients who previously had negative intracytoplasmic sperm injection (ICSI) results with twice-weekly acupuncture for eight weeks before retrying ICSI. The results show that acupuncture not only improved the patients’ sperm motility and sperm counts but also significantly increased the fertilisation rate from 40.2% to 66.2%.

Practice yoga

Yoga is known for its ability to promote relaxation and alleviate stress. However, its link to male fertility hasn’t been widely discussed. There is some limited research that suggests it may improve sperm count and motility.

There are many yoga tutorials available online, so you could incorporate it into your daily routine without any expense if you wanted to give it a try.

Other options if you have a low sperm count

If you’ve been trying to conceive naturally for a while without success, you might be starting to consider what comes next. There are a range of options, depending on your circumstances and what feels right for you.

Male fertility testing

Undertaking a male fertility assessment can help confirm if you do have a low sperm count. In addition, the results of a semen analysis test can help establish if any other issues may be making getting pregnant more challenging. London Sperm Bank partners with London Women’s Clinic, which can conduct fertility investigations that will help inform your next steps.

Fertility treatment

If it is discovered that male infertility is affecting your chances of conceiving naturally, fertility treatment may be recommended. There are different treatment options, including:

  • Intrauterine insemination (IUI)
  • In vitro fertilisation (IVF)
  • Intracytoplasmic sperm injection (ICSI)

Our partnership with Kind iVF makes IVF and ICSI accessible and affordable thanks to their transparent, all-inclusive treatment packages. London Women’s Clinic also offers a broad range of fertility services, including support for more complex infertility cases.

Donor sperm

In some cases, sperm count and other sperm parameters, including sperm motility and sperm morphology, make conception, even with assisted reproductive technologies (ART), unlikely. Donor sperm can help overcome this, as donors undergo a comprehensive screening process where only the highest quality sperm is accepted.

London Sperm Bank is the UK’s leading provider of donor sperm, and we have helped over 3000 babies come into the world since we opened in 2010. Even if you aren’t at the stage of considering donor IVF treatment just yet, it might be useful to know a little more about how to find a donor for if the time does come. Our blog has a wealth of information, but if you have any questions, you can always contact us too.

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