How To Increase Sperm Count

• What is sperm count and why does it matter?
• How to increase sperm count
• How long does it take to increase sperm count?
• Fertility options if sperm count cannot be improved
• When should you see a fertility specialist?

Sperm count is the number of sperm in every millilitre (mL) of semen. It is sometimes referred to as sperm concentration. Sperm count is one of the key components of semen analysis, the series of tests that assess an individual’s overall semen quality. While not the only factor affecting male fertility, it can affect your chances of conception. 

A higher sperm count increases the statistical probability that a sperm cell will survive the journey through the female reproductive tract and successfully fertilise an egg. A low sperm count reduces the likelihood of that happening.

What is a normal sperm count?

A “normal” or healthy sperm count is defined as 15 million sperm cells per mL of semen or higher. The ranges below follow the World Health Organization (WHO) reference values:

* Normozoospermia refers to semen that meets all the criteria for healthy sperm, including motility and morphology, not just sperm count.

Sperm count vs sperm quality

Sperm count is one of several indicators of sperm quality and overall sperm health. Others include:

• Sperm morphology – the shape and size of sperm cells. Sperm morphology can also refer to the percentage of sperm with a healthy shape in a semen sample.
• Sperm motility – how efficiently sperm move through the female reproductive tract and toward the egg. is also used to measure the percentage of sperm cells that are capable of moving quickly and in a straight line.
• Semen volume – the total amount of fluid ejaculated.

While a healthy sperm count is an important factor in male fertility, you can still have a  good sperm count and face fertility challenges due to poor sperm quality. For instance, you may have a healthy sperm count but low sperm motility, making it harder to conceive.

Semen analysis will test and provide results for all of these indicators.

Men with a low sperm count will often take the following steps on their fertility journey:

1. Make lifestyle changes to improve sperm count naturally
2. Seek medical treatment to resolve underlying causes
3. Explore assisted reproductive technologies and fertility treatment options
4. Consider fertility treatments that use donor sperm

Some men will work through these steps in order, moving on to the next step if they don’t successfully conceive. However, in other cases, fertility specialists may recommend jumping ahead. Every man’s path to parenthood is unique, and it’s up to you and your fertility specialist to decide the best course of action for you and your partner. 

Most men can increase sperm count naturally by making and sustaining lifestyle changes. However, improvements in sperm quality are not immediate and will take time. The most effective lifestyle changes you can make include:

1. Stopping smoking
2. Reducing alcohol consumption
3. Improving diet and nutrition
4. Maintaining a healthy lifestyle
5. Avoiding excessive heat
6. Limiting exposure to toxins

Avoid harmful habits

To increase sperm count and improve sperm health, men should:

• Avoid smoking – smoking causes oxidative stress that damages sperm and reduces sperm count. Studies show that men who smoke 20+ cigarettes a day can see a 29% reduction in sperm count (Kovac et. al.)
• Reduce alcohol intake – heavy consumption and binge drinking can have a significant impact on sperm count. 
• Stop recreational drug use – cannabis, cocaine, MDMA and opioids are all thought to reduce sperm count in various ways.

Improve diet and nutrition

Certain nutrients and foods have been shown to increase sperm count. Men wanting to improve sperm health should avoid saturated fatty acids found in processed foods and look to incorporate the following elements into their diet:

Maintain a healthy lifestyle

Experts recommend maintaining a healthy lifestyle to improve sperm count. This includes exercising regularly, maintaining a healthy weight, getting regular sleep and avoiding stress. All of these help regulate hormones, such as testosterone, which are vital for healthy sperm production. 

At the same time, it’s important to ensure you take a balanced approach. For instance, oversleeping, training too hard and losing too much weight can all have a negative impact on sperm count and male fertility health.

Keep testicles at optimal temperature

Healthy sperm production is dependent on a narrow temperature window of 34°C to 35°C. As a result, excessive heat can damage sperm and reduce sperm count. To increase sperm count, men should aim to avoid excess heat caused by tight clothing, sitting with laptops on their laps, and hot tubs.

Ejaculation frequency and timing

While ejaculation frequency has an impact on sperm count, its overall impact on sperm quality is subject to debate in the scientific community. For instance, research suggests that abstaining from ejaculating for four or more days may improve sperm count. However, it may also impair sperm motility and damage sperm DNA (Clay et. al.). Overall, regular ejaculation is thought to support sperm health, and men trying to conceive are encouraged to ejaculate every couple of days.

It typically takes two to three months to increase sperm count via lifestyle changes. This is because the male body requires around 75 days to produce and mature sperm cells. You will only see improvements in sperm quality among cells produced after lifestyle changes are made, and these cells will require 75 days to mature into sperm capable of fertilisation.

No, you cannot increase sperm count instantly, due to the nature and length of the sperm production cycle. Men who want to improve sperm quality should aim to make long-term, sustainable lifestyle changes and focus on those areas that will have the biggest impact. For instance, smokers can see a significant improvement in sperm quality by giving up. On the other hand, an overweight individual may want to focus on regular exercise and healthy eating.

The three main causes of low sperm count are lifestyle factors, medical conditions and environmental factors. In some cases, a combination of these factors may contribute to male infertility.

Lifestyle factors

• Smoking – smoking causes oxidative stress that damages sperm and reduces sperm count. 
• Alcohol – heavy alcohol consumption is associated with reduced sperm count due to a negative impact on hormone balance and testosterone production.
• Weight – obesity reduces sperm count as excess fat tissue causes hormonal imbalances and oxidative stress that damages sperm.
• Stress – stress has a considerable impact on hormone levels, potentially hampering sperm production.

Medical conditions

• Hormonal imbalance – hormones like testosterone, prolactin and FSH/LH all play a pivotal role in sperm production and imbalances, when levels are higher or lower than normal, can cause low sperm count.
• Varicocele – an enlargement of the veins in the scrotum. Varicocele can increase testicular temperature and oxidative stress, resulting in a lower sperm count.
• Infections – bacterial infections can impact sperm production, while inflammation caused by other types of infection can cause blockages that lower sperm count.  
• Genetic conditions – genetic conditions like cystic fibrosis, Klinefelter syndrome and chromosomal translocation can lower sperm count.

Medical conditions like those detailed above require professional medical diagnosis. The presence of such a condition does not necessarily result in a low sperm count, and anyone concerned by their impact on fertility should consult with a healthcare professional or fertility specialist.

Environmental and external factors

• Toxins – pesticides, chemicals, heavy metals and pollutants can all disrupt sperm production and lower sperm count. Toxin exposure in the workplace is a concern for many men trying to conceive.
• Heat exposure – exposure to heat that pushes testicular temperature above 35°C can impact sperm count. This most regularly occurs due to tight-fitting clothes, extended use (several hours) of heated environments like hot tubs and saunas, and keeping hot electronics on the lap. 
• Medications – anabolic steroids, testosterone replacement therapy, some antidepressants and some chemotherapy agents may reduce sperm count. In the vast majority of cases, the effects are reversible once you cease taking the medication.

If lifestyle changes do not increase sperm count, medical fertility treatments may help you conceive. Common treatments for low sperm counts include:

Low sperm count is a sliding scale, and there are mild cases and more severe cases. In some instances, a man may have no sperm in their semen. This is known as azoospermia, and affects 1% of all men. Generally, the lower your sperm count, the less likely you are to conceive through sexual intercourse.

If you have a very low sperm count or azoospermia, there are still ways to become a father. 

The first step is to talk to a fertility specialist. Your options will largely depend on the causes behind your low sperm count. Surgical treatments can help in some instances of azoospermia, while ICSI may be an option for those with very low sperm counts. If these treatments aren’t viable, there’s still donor sperm, adoption and fostering to consider. 

A low sperm count does not mean you can’t become a father.

Can a man recover from low sperm count?

The root causes of low sperm count determine whether it can be improved. For instance, lifestyle changes can lead to increases in sperm concentration, as long as there are no other underlying issues. There are several instances when sperm count cannot be improved. These include:

• Specific genetic conditions, such as Klinefelter syndrome
• Physical blockages that cannot be surgically treated
• Instances of testicular injury or damage 
• Following some cancer treatments
• Age-related decline in fertility
• Unexplained infertility. 

When attempts to improve sperm count through lifestyle changes and medical treatment don’t result in a sufficient increase, the next step is usually assisted reproduction or fertility treatments using donor sperm. At this stage, fertility options are largely defined by whether a man can produce viable sperm or whether the best chances of conceiving are with screened donor sperm from a licensed sperm bank. 

Assisted Reproduction Treatment

The three main treatments used for assisted conception are:

• Intrauterine Insemination (IUI) – sperm is inserted directly into the uterus using a catheter. 
• In Vitro Fertilisation (IVF) – eggs are retrieved from the uterus and fertilised in the lab with sperm. Embryos are then transferred back into the womb to grow.
• Intracytoplasmic Sperm Injection (ICSI) – a specialised form of IVF in which a single, healthy sperm is injected directly into the egg in lab conditions. In traditional IVF, thousands of sperm cells are used, but they still have to reach and penetrate the egg to fertilise it. This isn’t always viable with low sperm counts or issues with sperm motility and morphology. ICSI bypasses these problems.

Using donor sperm as an alternative

Conceiving using donor sperm is a common path to parenthood for couples facing infertility challenges that prevent them from conceiving. Some couples will arrive at this option having exhausted the fertility treatments detailed above, while others will consider it earlier in their journey, either because they have a condition that can’t be treated or because they don’t want to undergo treatment. 

When using donor sperm from a sperm bank, you’re protected by strong legal frameworks that ensure you’re the registered father and extensive screening processes that minimise health risks. Comprehensive donor profiles enable you to choose between a wide range of sperm donors and advanced matching tools can help you find donors that physically resemble you or a loved one.

Many men are loving fathers to donor-conceived individuals. For those who recognise parenthood is defined by the love, care and support provided, rather than biological material, it’s as rewarding and fulfilling as any other path to parenthood.

You should seek help from a fertility specialist if:

• You are under 35 and have not conceived despite having regular unprotected sex for 12 months.
• You are over 35 and have not conceived despite having regular unprotected sex for 6 months.
• You are concerned about your fertility for any other reason. For instance, you have contracted an STI or undergone cancer treatment.
• You have trouble getting or maintaining an erection.
• If you have a chronic medical condition that may affect fertility, such as diabetes, heart disease or a genetic condition.

Your fertility specialist will most likely perform a male infertility test and semen analysis. They may also test for STIs, such as chlamydia.