10 Ways to Improve Sperm Count Naturally

If you're having difficulty getting pregnant, you are certainly not alone! Roughly 1 in 8 couples struggle to conceive, and while much of the focus is on female fertility, male factors contribute to infertility up to 50% of the time. Because as we all know, it takes two to tango, and both partners' health and fertility is essential for conception and a healthy pregnancy.

How Can You Tell if a Man is Fertile?

Male fertility can be assessed by a trained professional who will conduct a semen analysis. This test looks three standard measures:

• Sperm count or concentration, which tells the number of sperm per unit of volume of semen

• Motility, which is the sperm's ability to "swim" properly

• Morphology, which is the percent of sperm that have a normal shape and overall appearance

While all of these parameters are important, advanced sperm analysis has shown that problems with a sperm's DNA is also a major contributing factor to infertility. That's because sperm are prone to DNA damage through environmental factors, such as exposure to toxins and vitamin deficiencies that lead to oxidative stress. DNA damage in sperm contributes to decreased fertilization rates and successful embryo implantation, as well as an increased risk of miscarriage.

What Causes a Decrease in Sperm Count?

There are many causes of low sperm and decreased fertility in men, including:

• Frequent alcohol use, cigarettes and illicit drug use which can all contribute to lower sperm count

• Certain medications, such as antidepressants, certain blood pressure medications, and chemotherapy all have a negative impact on sperm. If you're on one of these medications and trying to get pregnant, talk with your healthcare provider about alternative medications and treatments that support your health, as well as your plans to be a parent.

• Overexposure to harmful toxins, such as BPA, phthalates, and pesticides can disturb hormone balance and lead to decreased sperm count

• Varicoceles, which are an enlargement of the veins within the scrotum, often produce no symptoms, but can lead to low sperm production and decreased sperm quality, leading to infertility

• Diabetes, obesity, and a poor diet can all negatively impact sperm count

How to Improve Sperm Count Naturally

1. Eat a healthy diet.

Eating a nutritious diet high in whole grains, lean protein and colorful fruits and vegetables, like the Mediterranean diet, will go a long way in supporting healthy sperm.

Learn more about the Mediterranean diet, and its benefits for fertility HERE.

2. Take a Multivitamin.

All men should take a good multivitamin, ideally starting at least 2 to 3 months before trying to conceive.

I recommend a whole foods vitamin, and preferably organic, unless you have a nutritional deficiency or a condition that requires a high amount of vitamins and minerals, in which case you may want to stick to a traditional vitamin. Vitamins made from whole foods, rather than synthetic vitamins, are more easily absorbed by the body.

A multivitamin made specifically for men will be most beneficial, as it will contain higher levels of selenium, which, is essential for supporting proper sperm growth and motility.

3. Support Sperm with Antioxidants.

CoQ10 is one of the best antioxidants for supporting sperm health. For many years researchers have known there is a correlation between CoQ10 levels present in sperm and the sperm's quality, and taking a CoQ10 supplement has been shown to improve sperm concentration, motility, and morphology.

Vitamin C and E are other antioxidants which have been shown to protect DNA from damage, improve overall sperm, improve fertility, and increase the chances of conception. While an additional supplement may not be necessary, it's a good idea to try and increase foods that are high in these vitamins, specifically seeds, nuts, and fruits and vegetables like spinach, pumpkin, and beets.

4. Avoid Overheating.

The testicles have natural measures in place to keep sperm about 5 degrees Fahrenheit lower than the rest of the body, as this is the optimal temperature for healthy sperm.

Avoiding long soaks in hot tubs, taking breaks between sitting, and avoiding tight fitting underwear are small changes you can make to lower temperature and improve sperm quality.

5. Limit exposure to radiation.

Limiting exposure to cell phone radiation, which researchers at the Cleveland Clinic showed decreases sperm count, motility, morphology and viability, as well as increased oxidative stress after even just one hour of having a cell phone in a man's pocket. An easy change is just keeping your phone out of your pocket!

6. Support healthy testosterone levels.

Testosterone is essential for proper sperm production, and too much or too little can both have effects. You can support healthy testosterone levels by:

• Eating a balanced diet

• Exercising regularly

• Avoiding heavy alcohol consumption, cigarettes, and recreational drug use

• Reducing stress

• Taking a vitamin D supplement of at least 2,000 IU daily

7. Reduce stress.

When the body is in a heightened state of stress, the body produces a hormone called cortisol. While this is a normal, and beneficial (sometimes, life saving) response, prolonged cortisol production can lead to a lower production of testosterone, and thereby decrease sperm count.

You can reduce stress by taking time for yourself, exercising, talking to a friend, mentor or counselor, setting boundaries in your personal and work relationships, and practicing deep breathing.

8. Get a good night's sleep.

Sleep is the time our bodies do their major restorative work, including balancing our hormones. Aim for 7 to 8 hours of uninterrupted sleep.

If you struggle to fall or stay asleep, try creating a consistent sleep and wake schedule, avoid screens for at least 1 hour (preferably 2) before bed, and use essential oils like lavender and cedarwood to help you fall and stay asleep if needed.

9. Avoid harmful medications.

While this may sound surprising, many prescription medications are harmful to fertility. If you haven't yet, talk with your healthcare provider about your goals for pregnancy and your current medication and supplement list. Work together to find a regimen that is beneficial for your health and your parenting hopes.

10. Reduce your exposure to harmful toxins.

BPA, phthalates, and pesticides are substances commonly found in everyday items like plastics, personal care products, and even some foods. They can have a negative impact on your fertility by disrupting hormone levels and decreasing sperm count.

To minimize your exposure, choose organic foods whenever possible, swap plastic cookware and water bottles to metal, and look for personal care products free of these toxins. To learn more about endocrine disruptors and how to avoid them, read my full blog post HERE.

References:

Brownlee KK, Moore AW, Hackney AC. Relationship between circulating cortisol and testosterone: influence of physical exercise. J Sports Sci Med.

Cleveland Clinic. Oligospermia (low sperm count). Retrieved from: https://my.clevelandclinic.org/health/diseases/22477-oligospermia-low-sperm-count

Mawer, R., (2022). 8 ways to naturally increase testosterone levels naturally. Retrieved from: https://www.healthline.com/nutrition/8-ways-to-boost-testosterone

Safarinejad MR, Safarinejad S. The roles of omega-3 and omega-6 fatty acids in idiopathic male infertility. Asian J Androl. 2012 Jul;14(4):514-5. doi: 10.1038/aja.2012.46. Epub 2012 Jun 4. PMID: 22659579; PMCID: PMC3720081.

Saini R. Coenzyme Q10: The essential nutrient. J Pharm Bioallied Sci. 2011 Jul;3(3):466-7. doi: 10.4103/0975-7406.84471. PMID: 21966175; PMCID: PMC3178961.