11 Ways to Improve Sperm Count & Male Infertility
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Male infertility affects approximately 9.4% of all men living in the United States, according to a global review examining fertility around the world. Additionally, a 2017 meta-analysis, showed that sperm count decreased 59% between 1973 and 2011 in North America, Europe, Australia, and New Zealand. If this rate continues, approximately half of all men in these countries will be infertile by 2045.
Why is human sperm count dropping?
This may lead you to the question that scientists have been pondering for decades: Why is this happening? Many theories exist including hormone disruption, unhealthy lifestyles, obesity, smoking, stress, drug and alcohol use, as well as chemical exposure.
Additional research suggests that infertile men have been found to have a higher concentration of free radicals in their semen as compared to fertile men. High levels of free radicals within semen have been shown to cause damage to the sperm membrane and DNA. Despite all of these findings, good data exists on both the treatment and prevention of male infertility.
Are there natural ways to increase sperm count?
Yes! The general goal of these recommendations is to increase circulating levels of antioxidants, reduce oxidative stress, and improve nutritional status. Additionally, research also suggests that sperm parameters can be improved by avoiding exposure to certain elements. Here are ten ways to naturally improve male fertility and sperm count:
1. Improve Your Diet
According to research, the quality of your diet has a profound effect on sperm parameters including total counts, motility, and morphology. A diet rich in fruits, vegetables, and whole grains is associated with increased motility and morphology. Increasing foods of color in your diet improves sperm parameters by increasing antioxidants and minerals known to reduce oxidative stress.
Additionally, diets containing lean proteins such as fish, nuts, seeds, poultry, and low-fat dairy products are also associated with improved sperm parameters. Conversely, a diet high in red and processed meat negatively impact semen quality. Diets heavy in saturated fatty acids and trans fats also contribute to increased male factor fertility.
These findings are almost identical to extensive research studies conducted on the impact of diet for women trying to conceive. You can learn more about these findings in our Fertility Diet for Women article.
2. Take a Multivitamin
Antioxidants help reduce the effects of free radicals. According to a research study, a multivitamin containing antioxidants and minerals including Vitamin E, Vitamin C, lycopene, zinc, selenium, folate, and garlic improved sperm parameters as well as fertility outcomes. Pregnancy rates at 13 weeks improved from 16% to 38.5% for couples with a male partner taking an antioxidant multivitamin. This combination of eating antioxidant-rich foods as well as taking a multivitamin may help counter the effects of oxidative stress on sperm.
One of the few supplements that contains the majority of the antioxidants included in the study is Thorne’s Advanced Nutrients*. While the supplement does not contain the recommended amounts of lycopene and garlic (6 mg and 1000 mg respectively), you can easily achieve this dosage by eating 1-2 fresh tomatoes and a clove of garlic a day. I recommend patients add these foods into their diets in lieu of supplementation.
3. Add Vitamin K2
In addition to Vitamin D, Vitamin K2 is a fat-soluble vitamin often excluded in our diets, but critical to preventing chronic disease and infertility. Research has shown that Vitamin D is linked to male fertility and other studies have shown that Vitamin K2 is important for sperm production. Vitamin K2 and Vitamin D work synergistically in the body so they should be supplemented together.
If you need additional Vitamin D to maintain optimal levels, I recommend Thorne's Liquid Vitamin D* in addition to PureHeart K2D by Pure Encapsulations*. Thorne’s Advanced Nutrients* contains 2000 IUs of Vitamin D but you may need to supplement with more depending on your current levels. And yes, I strongly recommend that you have your levels tested once a year.
When you click on these links, you will have access to OMBE’s full online apothecary through Thorne and Wellevate. Thorne offers 10-20% off their online supplement dispensary depending on the type of order you place. Wellevate offers 10% off all supplement purchases. Once you create an account, you will find these recommendations at the top of the product page as they are my favorite recommendations for Vitamin K2 and Vitamin D.
4. Reduce Chemical Exposure
Studies also link sperm count drop to chemicals in our homes such as PFAs, phthalates, and microplastics. You can reduce your chemical exposure significantly by looking at four major categories in your home: water, food, personal care products, and household cleaners. Filter your water, choose organic whenever possible, and find chemical-free personal care and cleaning products. You can learn more about How To Improve The Water Quality In Your Home and other related topics in our green living articles.
5. Maintain a Healthy Weight
Research also shows that obese men with higher than average BMIs are more likely to have abnormally low sperm concentrations and relative motility. Overweight men are also 50% more likely to have fertility problems as well as having lower testosterone levels. You can check your BMI using an online BMI calculator by entering in your height and weight. If you find that your BMI is higher than you expected, #5 on this list will help you get moving in the right direction.
6. Exercise Regularly and Moderately
Several studies have been conducted on exercise and sperm parameters. Moderate exercise is the general recommendation for preserving and improving sperm count. What does moderate exercise mean? World Health Organization guidelines recommend 150 to 300 minutes of moderate intensity exercise per week for adults between the ages of 18-64.
Additional research shows that intense exercise may be problematic for sperm counts when the activity causes scrotal heating-such as cycling. Research has also shown that marathoners and ultra-distance athletes may be increasing their oxidative stress and damage to sperm with too much of a good thing. Try to find a balance that helps you maintain a healthy BMI and reap all the benefits of regular exercise. This may mean increasing your activity level if you are inactive or cutting back on your regimen if it is too intense.
7. Avoid Excessive Heat
Increases in scrotal temperature of just a few degrees can inhibit spermatogenesis and cause infertility. Causes of excessive heat include heating pads/blankets, saunas, hot tubs, using laptop computers (on the lap), or wearing tight clothing (biking shorts, jock straps, etc...). Certain professions also have more exposure to heat such as bakers, welders, and automotive drivers. Switch to boxers, skip biking for awhile, and improve your workspace ergonomics.
8. Quit Smoking
Smoking and exposure to environmental pollutants are linked with excess free radical production which in turn damages sperm DNA. Smoking has been shown to decrease sperm motility, sperm morphology, and cause erectile dysfunction.
Need help quitting? Services such as acupuncture, hypnotherapy, and counseling can help. Research is clear that smoking not only lowers sperm parameters but also lowers sperm count for the next generation of boys exposed to cigarette smoke in utero.
9. Quit Smoking Marijuana
Marijuana remains in the testes for up to two weeks. According to research, marijuana causes decreased sperm density and low motility. Other drugs including steroids, performance enhancing drugs, or other recreational drugs also affect sperm. If you are using any prescription drugs, this is a good opportunity to check with your healthcare provider before trying to conceive.
10. Limit Caffeine and Alcohol
While cigarette, marijuana, and other drug usage clearly affects sperm parameters, the data on caffeine and alcohol is mixed. Studies on heavy alcohol clearly show a negative impact on fertility. Heavy alcohol usage for men is defined as more than 2 drinks per day or 15 drinks per week. While there is no scientific consensus, the general recommendation is that moderate alcohol intake is generally safe for fertility.
Studies on caffeine are more confusing. Excessive caffeine use is also thought to decrease fertility but you can find studies that suggest this is not the case. To make matters more confusing, the amount of caffeine per cup of coffee, espresso, or tea varies significantly.
According to the data, a cup of coffee a day does not have an obvious affect on male fertility. However, research does suggest that caffeine from soda negatively impacts fertility. Researchers theorize that this may due to other ingredients in soda such as the high sugar content. Check with your healthcare provider about what may be considered moderate intake given your height, weight, and health history.
11. Seek Medical Advice Early
Don’t wait to get extra support. Research shows that couples undergoing fertility treatment are experiencing significantly higher levels of stress than previously estimated. Additionally, I hear my patients say routinely: “I wish I had known about this sooner.”
Find a healthcare provider early in the process to rule out infections, varicoceles, blocked ejaculatory ducts, thyroid disorders, celiac disease, or other known causes of male infertility. Don’t forget: you’re not alone. Scientists from across the globe are debating why sperm counts are dropping precipitously. You can read more about this trend in Sperm Count Zero.
If you found this article to be helpful, you may also like our Fertility Diet for Men post.
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*This blog is supported by our readers and contains affiliate links. If you purchase a recommendation using the article links, we may earn compensation. As an acupuncturist and integrative health practitioner, I recommend products to my patients following extensive research and clinical use. I am not compensated for endorsing these products and the opinions written in this article are my own. Additionally, as an Amazon Associate I earn compensation from qualifying book purchases. OMBE Integrative Health Center is an independently owned company located in the South Shore of Massachusetts.