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GR8NESS expert Expert Reviewed
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5 Ways to Increase Your Sperm Count

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Gentlemen, concerned about your sperm count? You’re not alone. Having a low sperm count can be frustrating, but it’s essential to know the facts, and of course, your options.

Approximately 13% of couples have difficulty with pregnancy, partially due to male infertility. Male infertility concerns sperm directly. It refers to conditions where the sperm being produced is irregular in its potency, has difficulty being transferred, or there’s a total absence of sperm. Worry not, keep reading for ways to help your sperm count go up.

1. Dietary Supplements

As far as nutritional supplements for increasing sperm count go, what can help may not be what you may assume. Turns out, taking something like testosterone is not effective as sperm count and testosterone levels are not in direct relation.

Instead, try supplements like zinc, Tribulus Terrestris, or vitamin C.

Foods like honey or walnuts may help to improve sperm count. Foods rich in omega fatty acids and antioxidants are ideal. However, foods that contain a high amount of soy should be avoided, as there tend to be high concentrations of estrogen, which can negatively impact sperm production.

2. Manage Weight Effectively

Being overweight and especially obese puts males at risk for a decrease in sperm function and composition. Ensuring to manage weight healthily and effectively can help to improve the chances of optimal sperm production.

Specifically, avoiding saturated fats might be beneficial as research shows it may profoundly impact sperm. Eating a diet full of nutritious, unprocessed foods, and keeping a steady flow of exercise is ideal for promoting the best sperm count possible.

3. Minimize Stress

Keeping stress at a minimum is important if your goal is to improve sperm count. Stress and depression can impact a man’s sperm count as the hormones released into the body while stressed can cause imbalance. Low libido and other sexual dysfunctions may occur in tandem with stress. Limiting stress is a valuable tool for sexual health in men.

4. Limit Alcohol

Avoid the over-consumption of alcohol. Having too much alcohol can significantly decrease the amount of functional sperm. It impacts testosterone, the cells in the testes that produce sperm, which can onset the production of estrogen in the body.

5. Rethink Your Underwear

Wearing tight underwear might be appealing for sleekness and security. However, research shows that men who wear more uncomfortable underwear have lower sperm counts. This is caused by the overheating of the testes. Fortunately, if low sperm count is a result of underwear, it may be reversed quickly with a change for a looser fit.

A Note from GR8NESS

If you’re struggling with your sperm count, don’t worry. What occurs in the body is always up for change. If you try one method and it doesn’t work, do not get discouraged. Pure fluctuations in hormones might prevent progress, but with steady and careful attention—sperm count can be improved upon.

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Amanda
GR8NESS Writer
Amanda is a GR8NESS contributing writer who lives in celebration of self care, and endeavors to approach all things with a student mentality. Her love for the study of self-development is rooted in fitness, holistic wellness, and skin care. She is an advocate for mental health; and hopes to connect others to their own way of daring to care.
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