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51 Crucial Tips: How to Increase Sperm Count in Weeks

how to increase your sperm count

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Sperm is the one thing that mankind can’t live without. Literally. And this oh so precious resource is dwindling every year.

Scientific fact:

Sperm count is down over 50% since the 1940’s. And they continue to drop by 1-2% each year.

If you want to learn how to increase sperm count naturally – without all the synthetic supplemental bullshit, this post is for you.

key takeaways

  • Avoid hot showers, hot-tubs and don’t put your laptop on your lap.
  • Stay away from steroids, synthetic products and soy.
  • Goji berries, aschwaganda, wallnuts and bananas are good for sperm count.

What Are the Reasons for The Drop in Sperm Count?

Sperm count vs global plastic production correlation graphic

The most studied causes for this trend are the increase in plastic use, certain therapeutic drugs, our poor food sources & dietary choices, and the overuse of insecticides, pesticides and industrial chemicals.

Regardless, were not here to talk about why this is happening but instead we’re here to learn how we can reverse this process, increase our sperm count and therefore male fertility.

And if you have great sperm now, but have concerns about your sperm quality in the future, due to age related issues – sperm freezing is an effective way to preserve sperm and increase your chances of having a baby in the future.

So if you have great sperm, or when you get those levels up with these 50 steps, it’s definitely something to think about as well.

Daily Things you can do to increase sperm count

a man writing tasks on a whiteboard

First, I am going to talk about the most easiest methods you can apply to your daily to increase your sperm count and motility, as well as overall sperm health.

#1 Avoid Excessive Plastic Use

I say excessive because if you looked around for 5 seconds you would see that you are surrounded by plastics. There’s no avoiding them.

But as you will see throughout this article, plastic chemicals like BPA and Phthalates are found in everything from our water sources to household products, and are proven to decrease sperm count and male fertility.

These chemicals came around in the 1940’s, right when sperm count and sperm motility began to decline. Coincidence? Hmm…
Sean Russell
Founder, CEO | Menprovement

#2 Don’t Eat Canned Foods

According to this study, one of the plastics we referred to above, BPA, is still to this day used in many canned foods. These cans have been coated with the resin since the 1960’s.

BTW, BPA is known as “synthetic estrogen” and we’ll be talking about it a lot in this list.

#3 Skip Out on The Receipts


Next time the clerk hands you a receipt, say “no thanks!” Once again, our little friend BPA is coated on receipts (It gives them that powdery feel).

scientific Fact:

A study, where researches got 10 people to handle unused receipts and then eat a basket of french fries, showed that, following the test, the participants had BPA levels that were 10X higher than when they started. Yikes!

#4 Sadly, Stop Using Most Sex Toys

Sex toys are often made with the plastic softening chemicals called phthalates. These phthalates are proven to lower sperm count. How can you stay safe while still having fun?

Stick to glass, silicone and green sex toys. It’s not all bad.

#5 Use Natural Lube

Most lubricants are not sperm friendly. They either kill the sperm or they can act like a barrier and are too thick for the sperm to swim through.

This is bad for male fertilty and might give couples who are trying to conceive some trouble… Luckily there are sperm friendly lubricants created for just that and we link to them below.

Fertility lube

#6 Watch Out For Non-Stick Pans & Raincoats


Weird combination, but these two things contain chemicals called polyfluoroalkyl acids which give them their non-stick quality.

It was found that men with high levels of these chemicals in their blood (like plant workers) had half the sperm count and sperm health of normal men.

#7 Shower Naturally

Phthalates are found in most shampoos, soaps, conditioners, deodorants and shaving products. They make you feel silky smooth, but they are decreasing male fertility and destroying your sperm count.

You can increase your sperm count simply by switching to organic products that are phthalate free. It will be worth the extra $25 a month when you can father children.
Sean Russell
Founder, CEO | Menprovement

#8 Avoid Other Harmful Chemicals

We’ve talked a lot about chemicals already, and for the sake of everyone, we’ll end it here. Otherwise it would be 85,000 ways to increase your sperm count. So basically, just watch out for chemicals in general.

Pesticides and other harmful chemicals all play a role in sperm count reduction. These chemicals wreak havoc on our endocrine systems, and put our swimmers at risk. You can find these on most fruits and veggies that are not certified organic. For best results, just buy organic.

Also, all those crazy cleaning products you use. No bueno. Stick to organic products as much as possible. Just this alone will increase your sperm count.

#9 Stop Smoking Marijuana

Studies show that marijuana smokers have significantly less seminal fluid and a decreased sperm count. This is surprising to me as this herb comes out of mother earth. But facts are facts.

#10 Stop Smoking Period

Okay, the marijuana one was a surprise to me as well. But it comes at no surprise that if you want to increase your sperm count you have to ditch the cigarettes. Quitting smoking should be the first thing you do!

#11 Check Your Medications

Many common medications can lower your sperm count. When trying to boost sperm count, make sure you Google search “any medications you are taking + sperm count.” This will quickly tell you if these medications are some of the many that interfere with sperm count.

#12 Chill Out Man

man sitting stressed out in an apocalyoptic world

Stress is a big cause of low testosterone levels. This in turn hurts your sperm count. If you want to boost your sperm counts, chill out.

Get a handle on your stress patterns and possibly look into meditation. It really works.

#12 Get That Laptop Off Your Lap!

A hot laptop on your lap is a recipe for sperm loss. Excessive heat + Testicles = Bad for business.

Pro Tip:

Use a pillow or buy a lap desk and ensure your boys are nice and cool, like you.

#14 Watch That WiFi

Another reason to get that laptop off your lap is because a recent study showed that blasting sperm collected from 29 healthy men with wifi exposure caused one-quarter of the sperm to stop swimming, while only 14% of sperm not exposed stopped swimming.

This is alarming as I am typing this article on a laptop right now. <article suddenly ends>

#15 Stay Sober

a drunk man sleeping on the bar

While alcohol is not shown to drastically decrease sperm counts, it is a good strategy to limit the booze when you are trying to increase your sperm count or father children.

#16 Bike Less

It was found in a study of Spanish triathletes that they had a lower sperm count that athletes competing in sports that didn’t involve cycling.

The study showed that there was an inverse relationship between the shape of the head, tail and  body of the spermatozoids and hours spent cycling each week.

#17 Watch Less TV

A recent study showed that men who watched 20 hours of T.V or more a week actually had half the sperm of men who didn’t watch T.V at all. This is a startling statistic. If you want to increase your sperm count and sperm quality, turn off the tube.

#18 Move Your Cell Phone

cell phone

The fact is, cell phones emit radiation in the form of electromagnetic waves. Having this go on in you pocket, which is RIGHT next to your balls, is a horrible combination.

Tim Ferris actually states in his book The Four Hour Body, that he increased his sperm count simply by keeping his phone in an armband rather than his pocket. He has all sorts of great stuff like this in his book. .
Sean Russell
Founder, CEO | Menprovement

#19 Watch Out For Hot Baths & Hot Tubs

Hot tubs are awesome. But they are not good for your sperm what so ever. Just 30 minutes in water than is 102 F or higher will significantly lower your immediate sperm count.

Studies done in the 1950’s show that men who took a half hour hot bath every other day for 3 weeks were diagnosed with male infertility for the next six month!

I’m not gonna lie, that SUCKS. I love hot tubs.
Sean Russell
Founder, CEO | Menprovement

#20 Exercise!

Exercise seems to be good for everything, and this is no different when it comes to increasing sperm count. A study shows that men exercising more than 7 hours a week had roughly 48% higher concentrations in sperm than men who exercised less than 1 hour per week.

#21 Lose Weight

fat man eating junk food

The good news is, if you’re exercising, you probably have this one covered. Studies show that being obese (having a BMI over 30) greatly decreases male fertility and resulting in a very low sperm count.

#22 Have More Sex

Good news!

Using your sperm doesn’t make it any less potent. And it’s actually the opposite. “Saving your sperm” for when a woman is more fertile is actually a bad strategy.

scientific Fact:

According to research, guys with low sperm count who abstain for more than a day slow down production even more and cause the sperm that is in the bank to go “stale.”

Enjoy your sex.

#23 Don’t Worry About Masturbation

Even though regular sex will increase the effectiveness and count of your sperm, there has been mixed reviews about whether masturbation has the same effect.

Some studies show it does, some studies show it doesn’t. So basically, don’t worry about masturbation per say, just be careful of the dangers of porn addiction.

#24 Lose The Super Tight Undies

In order for the testes to produce quality sperm, the temperature of the testes must be much lower than your body temperature. This is why you balls are located outside of your body.

Even a couple degrees in temperature rise is enough to have a negative effect, so if they are tight enough to be holding your balls too close to your body (this means super tight), they will hurt your sperm count, even if only slightly. I wouldn’t worry about briefs per say, but some “nut huggers” do just that.

There are a lot of studies on boxers vs briefs that go deep into how each one exactly effects your testosterone.

#25 Take Cold Showers

Cold showers are great for you. They increase your insulin resistance, have been shown to ease depression, boost testosterone levels, help you sleep better at night, and yes, increase sperm count.

I know it sounds terrible, but try it. It really does wake you up in the morning like nothing else. Ironically it also its you to sleep at night like nothing else. Just do it.

Foods That Can Increase Your Sperm Count

Credits: Menprovement

Now that you know the basic stuff it is time to get your diet fixed. This is probably one of the harder things since a lot of foods that you think are healthy are actually not so good for your sperm count.

In the next section I’ll break down which foods you need to steer clear from as well of the ones that can drastically increase sperm count and male fertility.

#26 Eat a Healthy Diet

Diet is usually the fix to most modern ailments, including low sperm count. The fact is, modern diets sucks. Just fixing this alone can dramatically increase your sperm count. Reducing sugars, eliminating wheat & grains and upping your fruit, vegetable & healthy fat intake is a start.

This will dramatically increase your sperm count. But for the next 15 bullet points we’ll let you know EXACT things you can put in your diet to give your body an extra boost in sperm production and male fertility.
Sean Russell
Founder, CEO | Menprovement

#27 Limit Caffeine

A cup of coffee a day is not likely to reduce male fertility or sperm count. But drinking caffeine in excessive amount (more than 3 cups a day) is suspected to have a negative effect on your sperm by increasing the chance of mutation.

Learn More:

Caffeine’s Effect on Sperm Count

#28 Cut Back on Coke and Other Soda’s

In a Danish study among 2,554 young Danish men recruited when they were examined to determine their fitness for military service, it was recorded that the men who drank high amounts of Cola had sperm counts of around 40 mL/M while the men who didn’t drink Cola had an average of 56 mL/M.

They couldn’t say whether it was the caffeine or not, but coke and other soda are certainly not going to increase sperm count in men, so lay off.

#29 Eat Red Food

A recent study published in Ohio’s Cleveland Clinic showed that consumption of Lycopene (commonly found in red fruits such as tomatoes, strawberries, cherries and peppers) increased the mobility, morphology and volume of sperm, as well as increasing sperm counts up to 70%.

These findings are nothing short of amazing.

#30 Eat Garlic

Considered a natural aphrodisiac and sexual superfood, garlic contains Selenium, and antioxidant necessary for sperm motility and Allicin, and compound that increases blood flow to the male sex organs.

Add it to your daily mix to see a boost in sex drive and an increase in sperm count. Just make sure you buy some chewing gum before you hit the bars. All this being said, it is found that TOO MUCH garlic can actually have a negative effect on sperm counts, so use in moderation.

How Much?

For a rise in sperm count, start adding 1-2 garlic cloves to a meal daily. This will also provide you with a nice boost in libido.

#31 Eat Goji Berries

goji berries

A Chinese study of 42 men who were all diagnosed with male infertility due to low sperm count and sperm motility were given a 1/2 oz of Goji Berries a day. After 1 month on the treatment 50% of the men had sperm counts in the normal and above normal range.

And after only 2 months of the treatment, 33 of the men had sperm counts from normal to above normal levels and each of those 33 men went on to father children. This is amazing! Goji berries alone can do wonders for your sperm count.

How Much?

As Food: Up to once ounce of berries may be eaten daily.

#32 Eat Oysters

Oysters are known as being one of the most potent sexual enhancers you can naturally ingest. But what many don’t know is that, as well as increasing your sex drive, they also increase your sperm count.

Why is this?

It is because of the extremely high amount of Zinc that oysters contain. Oysters are loaded with this building block of sperm and it will show in a rise in your swimmers.

How Much?

Since Zinc is stored in our bodies there is no need to eat daily. Try eating 8-12 oysters once a week to start. Your sex that night will astound you.

#33 Eat Dark Chocolate

Chocolate lovers rejoice!

Dark chocolate, being loaded with antioxidants and arginine, is a potent sperm enhancer. Men who commonly eat dark chocolate also report more intense orgasms, so that’s always fun.

While dark chocolate does contain L-Arginine, it is not in huge amount, so learn more about how to supplement with that later.
Sean Russell
Founder, CEO | Menprovement

How Much?

If you like some sweets at night, start eating a few squares of dark chocolate after dinner. No need to get crazy scientific about this one.

#34 Eat Bananas

Bananas don’t only look like a penis, but they make your penis better. Bananas obtain a rare enzyme called Bromeliad, which is good for the bro’s because it helps regulate sex hormones.

They are also loaded with Magnesium, Vitamin B1 & Vitamin C, which are building blocks of sperm.

How Much?

Eating 1-3 bananas a week is enough for them to help increase your sperm counts. Try it before or after a workout or sex.

#35 Eat Asparagus

Asparagus contain super high levels of Vitamin C, which prevents your sperm from oxidizing, protects the cells of your testes and reduces free radical damage. They also contain Folic Acid which we will talk about later. Well worth the price of some slightly smelly urine.

How Much?

Include asparagus in your dinners a few times a week. This healthy vegetable will not only improve sperm health, but add some class to your meals.

#36 Eat More Nuts, Specifically Walnuts


Nuts have been know for a long time to be great for sperm health as well as the male reproductive system.

In 2012, a study published at the University of California showed that men who consumed 75g of walnuts every day showed a huge improvement in sperm vitality, sperm motility and sperm morphology (3 indicators of quality sperm).

The results we concluded to be from the high amount of polyunsaturated fatty acids in nuts. Nuts like walnuts and almonds also contain a good amount of L-Arginine, which once again has been shown to increase sperm count in men while peanuts contain a good amount of Zinc.

Overall, nuts are great for your nuts.


Brazilian nuts are an amazing source of Selenium that Tim Ferris uses to boost his testosterone and sperm count as well.

Definitelty a good reason to include wallnuts into your diet.

How Much?

75 g of walnuts seemed to do the trick in the study. So if you are trying to raise your sperm counts, try this amount.

If you just want to get the sperm health benefits, just start snacking on nuts regularly. For Brazilian nuts, you only need 1-2 a day to get a high dose of selenium. Don’t eat more than that.

#37 Try Pumpkin Seeds

Pumpkin seeds are very high in zinc, which as we spoke about above, is a major building block of sperm and testosterone. As well has containing lots of zinc, pumpkin seeds contain B vitamins, vitamin E, C, D & K which are all libido increasing vitamins. They also contain calcium, potassium, niacin and phosphorous.

How Much?

Pumpkin seeds should always be eaten raw to preserve the healthy fats present. Choose organic pumpkin seeds, to avoid the harmful chemicals and pesticides which are shown to lower your sperm count & snack on them like you would sunflower seeds. Enjoy.

#38 Limit Your Soy Intake

Infographic hidden sources of soy

Soy and men don’t mix. This study shows that soy dramatically reduced sperm count in men. In the study it was found that men who ate a lot of soy food actually had, on average, 41 million/mL less sperm than guys who didn’t consume soy products.

This finding is huge! And can save a lot of men from male infertility problems. Stay away from soy, at all costs.

How Much?


#39 Eat Your Veggies

Mom was right. Not only do cruciferous vegetables lower estrogen levels, allowing for higher testosterone levels, but they will also help you boost your sperm counts.

How Much?

You should be eating veggies with EVERY meal, and be half your plate. Seriously. They will help prevent disease, increase energy, boost test & help your sperm.

#40 Stay Hydrated

This is a simple solution but must be noted as the last diet point. Make sure you are staying hydrated. Your sperm is made of water and dehydration is linked to lower sperm volume.

If you’re doing everything else in this article, but not drinking enough water, you are doing yourself an injustice.

How Much?

Drink at least 8 glasses of water daily. If you work out, then drink more.

Supplements That Can Increase Your Sperm Count

Credits: Menprovement

Now that we got natural ways and foods covered – only supplements to increase sperm count is left. I researched and tested all the supplements below, they are natural and organic so you don’t need to worry about getting any synthetic garbage into your system.

#41 Take Folic Acid

A study on Folic Acid and Zincs effect on fertile and sub fertile men resulted in a 74% increase in sperm counts in the sub fertile men who supplemented both for two weeks. A simple solution for any man lacking sperm.

How Much?

Eat the foods spoken about above which are rich in Folic Acid or supplement with 4mg daily. Buy Here.

Learn More:

Increase Sperm Counts With Zinc and Folic Acid

#42 Take Zinc

As mentioned above, Zinc was part of that study where sub fertile men boosted their sperm counts by 74%. Zinc is one of the major players in increasing sperm count and deficiency is becoming more and more widespread every year.

How Much?

Eat the above foods noted with Zinc often, or supplement 15mg – 30mg of Zinc daily. 30mg if you are a vegetarian. Buy Here.

#43 Take L-Carnitine

l carnitine

According to Italian Researchers, Carnitine helps sluggish sperm. In a study they did, men took 2 grams of L-Carnitine daily for three months and then took none for 3 more months.

The men who took the L-Carnitine over the placebo experienced an improvement in sperm motility, a crucial factor in male fertility.

How Much?

Take 2 grams daily of L-Carnitine.

#44 Take Selenium

As mentioned in the “eat more nuts” section, you can get a full dose of selenium just by consuming Brazilian Nuts.

But if for some reason you hate eating nuts, it would be very wise to supplement with Selenium. This will boost your testosterone, increase your sperm count and possibly prevent Cancer.

How Much?

Only 200 micrograms a day is needed. Or 2-3 Brazilian Nuts.

#45 Take Vitamin E

Vitamin E is another critical antioxidant in sperm production. In this study, along with Selenium it was proven to improve the quality of your sperm.

How Much?

In the above study, the men took 400 mg of vitamin E daily.

#46 Take L-Arginine


L-Arginine is the amino acid found in nuts which is one of the reasons they are regarded as huge sperm boosters. L-Arginine will increase your sperm count and sperm motility, and has been proven to do so in numerous studies. 

Along with this, it will increase blood flow to your penis resulting in better erection quality. Overall L-Arginine is a fantastic addition to any mans supplement regimen.

How Much?

Start with 1000mg daily. You can increase this amount safely up to 5,000 mg but some find this to be too much.

#47 Take Tongkat Ali Extract

Tongkat ali extract is mans most potent sexual enhancer. This herb is proven to increase libido, boost testosterone, increase sperm count, increase sperm volume, increase ejaculation power, decrease your refractory period & much more.

A study of 75 men who cycled tongkat ali extract for 9 months showed a dramatic improvement in all semen parameters.

How Much?

Base it on your manufacturer’s recommendation. Strengths vary. But don’t buy it anywhere, tongkat ali extract is easily faked.

I buy from Herbolab.com and it is a very reputable and potent manufacturer.
Sean Russell
Founder, CEO | Menprovement

#48 Take Maca

Maca is another potent male enhancing herb that you may not be taking advantage of. In 2001, the Asian Journal of Andrology released a study showing that Maca increased the seminal volume, sperm motility and sperm count in men.

A year later, they released a 12 week study on males between the age of 20 and 55 which showed that after 12 weeks all men not in the placebo group noted an improvement in libido.

How Much?

Base it on your manufacturers recommendation. Strengths vary. We also buy Maca from Herbolab.com and it is a reputable and potent source.

Learn More:

User Review of Maca Use

#49 Take Ginseng


Ginseng is an extremely popular ingredient to boost sperm count. It is also shown to improve blood flow to the penis and help improve erection quality, energy levels and much more.

How Much?

When opting for Ginseng, choose Asian Ginseng (also known as Korean Ginseng or Panax Ginseng). Asian ginseng should also be taken in cycles.

For example, take every day for 2 – 3 weeks, then stop for 3 weeks, then start back. Take 200mg to 400mg daily.

#50 Try Ashwagandha


This is an amazing herb for men.

Recently there was a clinical study showing that one particular type of ashwagandha not only increased sperm count (sperm concentration increased by 167%), but also increased semen volume by 53%, testosterone by 17%, and sperm motility by 57%.

Go here to buy the best ashwagandha.

How Much?

Studies used between 250g and 500g per day, so I suggest you do the same.

#51 Don’t Take Steroids

And to top off the list, if you think that taking steroids will make you more of a man, you are wrong.

While it will increase the size of your muscles, taking steroids is proven to reduce the amount and quality of your sperm.

How Much?


In Conclusion

Remember, it takes 10-11 weeks for sperm to be produced. So you cannot just try some of the things listed above and expect to have super sperm by tomorrow morning.

Knowing how to increase sperm count is one thing, realizing it takes time is a second.

But even knocking 40% of these things off your list will be enough to increase sperm count dramatically and increase your chances of male fertility. Want the best sperm in the world? Then try all 51.

If you enjoyed this article please share it! Thank you!


Maintain a healthy diet, exercise regularly, avoid heat exposure to the testicles, and reduce stress.

Avoid excessive alcohol and smoking, take vitamins like zinc and folic acid, and maintain a balanced diet and regular exercise.

Eat foods rich in zinc, vitamin C, and omega-3 like oysters, pumpkin seeds, walnuts, and citrus fruits.

Consult a urologist, reduce alcohol intake, quit smoking, maintain a healthy weight, and avoid excessive heat exposure to the testicles.

Factors like smoking, excessive alcohol consumption, drug use, radiation, and prolonged heat exposure can reduce sperm quality.

Consuming beverages high in antioxidants, like pomegranate and orange juice, can improve sperm health.

Did you enjoy this article?

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Meet The Author:


Our evaluations are conducted by a group of specialists based on actual experiences before they are penned down. To learn more read our Editorial Methodology.

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