How To Increase Sperm Count: Foods, Signs ,Tips & More

The problem of infertility is growing in both men and women these days. One out of every six couples faces the problem of infertility. The problem of infertility can be due to low sperm count in the male partner. Healthy and more sperms are significant male fertility factors. The total amount of sperm in a human semen sample is the sperm count. Scientists consider that 15 million per ml or at least 39 million per ejaculation is a good sperm count. Low sperm levels have often been related to a shortage of zinc or essential vitamins. There are multiple foods to improve sperm count by providing your body with all the essential nutrients. Not just food, there are a lot of lifestyle changes that you’d have to make to achieve a healthy sperm count. Here in this blog, we are going to share a list of tips to increase sperm count.

Tips on how to increase sperm count naturally and effectively

Exercise is important

Many tests have shown that sperm the count can be improved in obese men with the help of the right diet and exercise. Exercises can also raise your testosterone levels and improve your confidence and physical performance. Higher levels of testosterone and better quality of semen have been seen in the men who practise regular exercises. You should become more physically active if you want to improve your fertility. However, too much workout should be avoided as the opposite effect may be shown and testosterone levels could be reduced. Running is one of the most amazing exercises for your body and if you want to check more benefits of running, check out our blog.

Don’t take the stress

Stress conserves your energy, as it causes your body to take some defensive actions. During stress, people rely more on the survival of life instead of being concerned about being reproductive. Long-term tension raises cortisol levels, which have a significant negative impact on your testosterone level. Testosterone levels tend to decrease as cortisol rises. Stress can reduce your sexual pleasure and decrease fertility. If you’ve been going through some serious mental pressure in your life, then try to get out of that pressure otherwise it will ruin your mental as well as physical health. The management of stress can be so simple with the help of nature walk, meditation, workouts or by spending a good time with friends.

Quit smoking

Smoking brings a lot of health risks with it. We understand that quitting smoking is a tough task, but if you are facing the problem of infertility, then it might be due to your smoking habit. Quitting smoking is important to increase your life as we all sperm count. The findings of 20 surveys involving 6,000 participants were analyzed in a 2016 report. It has been found that men who smoke regularly have reduced the sperm count. Cigarettes have nicotine, which decreases your sperm count. In fact, you lose your ability to attain long term erections if you are a chain smoker.

Avoid alcohol & drugs

We all love alcohol, but too much of anything is bad for our health. Having alcohol moderately is okay, but if you are having it regularly, it will directly cause low sperm count. Excessive alcohol lowers testosterone and the consistency and volume of semen in men. It could even lead to low libido and impotence. Drug consumption, such as marijuana and cocaine, is directly linked to the reduced number of semen. Having a fertile reproductive system is very important and it can only be attained if you’ll avoid alcohol and drugs.

Avoid wearing tight clothes

You know the male genitals are frequently depicted as a sign of male dominance and manhood. Tight clothes can cause discomfort in your testicles. Discomfort due to tight clothes can also increase the temperature down there. Sperms produce in testicles, so it’s obvious to wear breathable clothes so that the heat does not increase down there.

Eat right

The mélange of exercise and the right diet will do wonders to your reproductive health. Eat food rich in protein. At the same time, healthy fats in your diet will promote hormone production. Foods such as caffeine and milk can contribute to hormonal imbalances if consumed in excess. So, take them moderately. The delivery of antioxidants to the body has been effective in reducing hormone levels such as ghrelin, leptin and controlling the amount of cortisol in the system. So eat foods that are rich in antioxidants.

How sperm is made?

Production of semen is a hormonally guided procedure. Brain hormones monitor and reliably guide sperm production. Sperm development is the duty of male genitals. Sperm production is called spermatogenesis.  The process starts by sexually transferring hormones (FSH, LH, and testosterone) and happens in several phases when the embryonic sperm cell grows and divides, which result in a fully mature cell that can float and fertilize an egg. It is regulated by sex hormones from the hypothalamus, a gland in the brain. In the final stage of the spermatogenesis, the spermatozoa mature. The development of sperm cells is highly regulated and necessary for sexual reproduction.

How to know if your sperm is fertile or not?

There are five ways that can help you know the quality of your sperm. To know whether your sperm is fertile or not, you need to check the liquefaction, morphology, motility and velocity, ph and total volume of your semen. Healthy semen looks white or light greyish. A yellowish colour can also be fine. Did you know that sperm can have many other colours such as green, pink, red, orange, brown and black? Although minor colour changes don’t matter, it’s best to see a specialist when you notice any colour in your semen. These colours could indicate some serious conditions of health, such as prostatitis, prostate cancer and, among others, sexually transmitted diseases.

What are the signs of healthy sperm?

There are multiple signs of having healthy semen in men. These signs include –

  •          Men who have no more than 40 inches waist
  •          Men who eat fish are more likely to have healthier sperms
  •          Men who do regular exercise
  •          Men who stay away from toxins
  •          Men have white or greyish semen colour
  •          Men who hate smoking & alcohol
  •          Men with right sperm consistency (Not too thick, not too thin)

If you a person who is leading a healthy lifestyle, then your sperm is perfectly healthy and fertile. If you want to know more about the fertilization of your sperm, then you need to consult a specialist and get it checked.

Thick sperm is normal or not?

Although some exceptions are always present, but thick sperm is also not an alarm sign of any health issue and is considered normal. Actually, it can be a sign of low sperm count if your sperm is “thin” or appears watery. For thick semen, there are no other risks such as poor motility or other health factors for fertility as I described above. But discrepancies in semen purity can be signs of other health issues, including fatigue, buttocks, or even hormonal imbalances should be taken into consideration. So if you experience wild variations, see an expert check for these other things.

How to increase sperm count by yoga?

A reduced sperm count is the leading cause of depression and anxiety in men, and infertility is indeed the world’s a leading cause of mental health problems. The good news is that there are several therapies for sperm count and sperm sensitivity that combat infertility. One of the simplest but most common natural remedies to get rid of the problem of low sperm count is yoga. Yoga can help in improving the semen count in multiple ways.

  •          Yoga improves the blood circulation to the genital area.
  •          Yoga improves your sperm mobility and production
  •          Yoga helps to keep your heart healthy
  •          Yoga balances your body chemicals, which increase your sperm production
  •          Yoga also increases your libido-the more the sex, the better the fertility
  • Yoga reduces stress from your body

Some of the best Yoga Asanas to increase your sperm count are Sethubandhasana, Agnisaar Kriya, Halasana, Surya Namaskara, Pranayama, Dhanurasana, Ardha Matsyendrasana and Padmasana. These Asanas are believed to help improve the sperm count, sperm stability and ejaculation health, which can be of great benefit for all concerned. Yoga can also, increase your sex drive on a regular basis by growing your libido. Nonetheless, it is important to keep in mind that you do Yoga healthy, so we encourage you to consult with your physician before you start and do this when an experienced teacher present, otherwise, you’ll end up hurting you.

List of foods to improve sperm count

To increase your sperm count with the help of food, you need to eat a nutritious diet that contains the right amount of zinc, folate, vitamin b-12, vitamin c, coenzyme q10, vitamin e, vitamin d, d-aspartic acid, omega-3 fatty acids, protein, antioxidants, fiber and L-Arginine. Here is the list of foods that can help you attain a healthy sperm count for sure.


We all love chocolates. But did you know that chocolates can improve your sperm count? If you were aware of this, you could have gifted that expensive chocolate to yourself instead of your girlfriend. Dark chocolates have cocoa beans, which are extremely rich in antioxidants. Chocolates are also rich in L-Arginine, which improves the volume of your sperm. You can have a bar of dark chocolate before going to your bed with your partner. It will improve your overall sexual performance and increase your fertility.


A single banana is rich in Vitamins B1 and Vitamin C and Magnesium, which are good to improve your sperm mobility. Bananas also include a rare Bromelain enzyme, which helps to improve the sperm count and motility. The sex hormones can be regulated and your mood would be cheered with the help of banana. There are also plenty of reasons for eating bananas if you like to eat it and you get one more. Having a banana before sexual intercourse will definitely improve your performance in bed.


In India kitchens, Garlic is used in every dish. Hmmm, that’s why Indians are so much in population. Jokes apart, but garlic helps in preventing cancer and increasing sperm production. It contains allicin needed to stimulate the circulation of the blood to the right part.  Selenium is another major enzyme found in garlic and contributes to improving the motility of sperm. You must add one or two cloves of garlic cloves in your diet. Garlic is definitely a magical spice, which is easily found in our kitchens.


Walnuts can be added to any salad as toppings or taken as a snack directly. Walnut is dried fruit, that is are popular as brain food. But did you know that it also helps to improve the production of semen? Walnuts are abundant in omega-3 fatty acids and improve sperm count. You can make your sperms healthy and increase your fertility by having walnut on a regular basis.


One of the greatest sources of Zinc is Oyster, which helps in improving the sperm mobility. Oysters provide us with glycogen and taurine, which help in enhancing our reproductive mechanism. Start eating around 50g of oysters a day and make babies before you know it! Oysters are for sure the best food to increase your sperm count.

Ashwagandha (Ginseng)

Most Ayurvedic medicines have Ashwagandha, which is a great aphrodisiac. Not just testosterone, Ashwagandha also aids that problem of erectile dysfunction. It can be consumed either fresh or dried. Ashwagandha is herbal medicine, so there is no risk of facing any kind of side-effects. Try Ashwagandha for some time and see how the problem of infertility vanishes from your life.


The antioxidants are high in this super delicious fruit.  Pomegranates are known to increase the libido and improve your sex drive. These also lead to raising the semen volume and sperm quality. Every other day, you can have pomegranates as raw or as juice. In a study, it was shown that the amounts of sperm cells were increased every day for about eight weeks with pomegranate juice.


So many red fruits in our list right! Carrots have beta-carotene, an antioxidant that defends semen from free radicals, which helps to maintain its fitness.  Carrots can be eaten as snacks or a vegetable by neutralizing free radicals to maintain healthy sperm. The antioxidants enhance sperm motility by making them move in the direction of the egg. Fertility will automatically improve if the sperm count and mobility is good.


Folic acid is in abundance in lentils. Folic acid is a highly important male fertility mineral. A folic acid deficiency will result in chromosome abnormalities in men and therefore everyday intake of lentils is necessary. Use of lentils on a regular basis improves fertility. You must add lentils to your diet and see the change in your fertility.

If you want your sperm to be healthy, then follow these tips from our experts. We hope that you like this blog, which is entirely about your sperms.