How to Increase Your Sperm Count

Are you ready to start having kids, but worried your sperm count is too low? Semen is most likely to be fertile when it contains more than 15 million sperm per milliliter. That count can go down when your testicles get too hot, when you're stressed out, and when you have an STI that's interfering with sperm production. Luckily, there are many steps you can take to boost your count.

EditPart One of Three:
Changing Your Habits

1
Avoid overheating your testicles.There's a reason our testicles rest outside our bodies: they need to stay a bit cooler than the rest of our internal organs. When testicles get too warm, they aren't able to produce as much sperm.^[1] There are a number of ways to make sure your testicles don't get overheated:
- Don't wear tight pants and jeans.
- Wear loose, cotton boxer shorts instead of briefs.
- Sleep without underwear so that your testicles stay cooler.
- Avoid hot baths and saunas.
2

Wear a jockstrap when you play sports. It goes without saying, because most men know this from experience, but a blow to the balls will hurt you and kill your sperm.
3

Massage your body with herbal oils.This, along with regular exercise, improves overall blood flow and circulation. Increased circulation means healthier sperm.
4
Reduce stress levels. Stress can decrease your sexual function, leading to reduced sperm production.^[2] If you work 12 plus hour days and never give yourself a chance to rest, your count might be down as a result. Try practicing relaxation techniques throughout the day to keep yourself feeling calm. Keep your mind and body healthy by regularly practicing yoga and meditation, or take up running or swimming.
- Stress hormones block Leydig cells, which are tasked with regulating testosterone production. When your body experiences too much stress, it can actually stop producing sperm altogether.
- Make sure you're getting enough sleep every night. Exhaustion can also lead to increased stress and cause decreased sperm production.
5

Stop smoking. Smoking cigarettes causes sperm counts to be lower, makes them move more slowly, and causes the sperm themselves to be misshapen. According to one study, men who smoke have 22% fewer sperm than men who don't. Marijuana seems to have a similar effect on sperm.^[3] Cutting back on both of these substances is a good idea if you want to boost your count.
6

Drink alcohol moderately. Alcohol affects your liver function, which, in turn, causes a dramatic spike in estrogen levels. (Yes, men have estrogen.) Since testosterone is directly linked to sperm health and sperm production, this isn't a good state of affairs. Even two drinks a day will have long-term effects on sperm production.
7

Ejaculate less frequently. Frequent ejaculations can lower sperm count. Your body produces millions of sperm each day, but if you already have low sperm count, consider storing them up longer between ejaculations. If you have sex or masturbate daily, cut down on the frequency for increased sperm production.
8
Be careful around toxins. Exposure to chemicals can affect the size, movement and count of your sperm. It's more and more difficult to avoid exposure to toxins, but it's absolutely necessary for your overall health and the health of your sperm. Do the following to decrease your exposure:
- If you work around chemicals all day long, protect your skin with long sleeves and gloves, and make sure you wear a mask and goggles to protect your face.^[4]
- Use natural cleaning supplies instead of cleaning with chemicals.
- Don't use pesticides or herbicides in your house or yard.
9

Be wary of medications. Certain medications can lead to decreased sperm count and even permanent infertility. If sperm production is a big concern for you, make sure you ask your doctor whether any medication prescribed might affect your sperm count.^[5] Look at the labels on over-the-counter medicines, too.