How To Increase Sperm Count: 10 Practical Tips

How To Increase Sperm Count: 10 Practical Tips

5 min read


05 Jul 2024

Supercharge your day…

  1. Exercise a little more
  2. Manage your stress levels
  3. Sleep better
  4. Level up your diet
  5. Moderate your drinking
  6. Stop smoking
  7. Take a little fenugreek
  8. Try a little ashwagandha
  9. Get more vitamin C, D and E into your life
  10. Take the right supplements

If you want to boost your fertility, looking at ways to improve your sperm count is a good way to go.

Whether you suspect you have a low sperm count or know for certain that you do, there are natural ways to tackle the issue.

Science suggests that improving your testosterone levels can have a direct impact on your sperm levels. 

So, we’re here to give you a helping hand with these 10 practical tips on improving your sperm count while keeping your T levels in the green.

Feeling inspired? Great, let’s dive in.

1. Exercise a little more

man exercising

First of all, exercising more is a surefire way to help your sperm count along. There’s evidence to suggest that being more active can improve your testosterone levels and increase your sperm count.

Plus, working out more will improve your mood and boost your energy levels, which is likely to boost your sex drive. Bonus.

Read: 9 testosterone-boosting exercises

2. Manage your stress levels

stressed man

Prolonged stress levels are also linked to a reduction in sperm production. Being stressed for long periods can have a negative impact on your testosterone production, causing a low sperm count in the process.

So, if you’re feeling stressed or anxious, practise a little self-care and seek professional advice if you need it. Taking measures to reduce stress will make a difference.

Read: Mindfulness for testosterone: How to reduce stress and boost testosterone

3. Sleep better

man sleeping

If you sleep well, you will improve your sperm count. Yes, leveling up your sleep hygiene will enhance your wellbeing, and get those sperm cells moving.

But here’s the thing: sleeping too much can be as bad for male fertility as sleeping too little. So, aim for seven to eight hours of quality slumber each night and set a healthy bed routine.

Read: How Does Sleep Affect Your Testosterone?

4. Level up your diet

healthy foods

Yes, what you eat can have a direct impact on your sperm quality and count. So, eat well, and you’ll give your little swimmers the best chances of success.

Eating plenty of healthy fats, vibrant whole foods, and ingredients rich in antioxidants will boost your T levels while improving sperm count and motility (your sperm’s ability to move efficiently). Don’t hesitate—load up your plate (with top-notch grub).

Read: How to add testosterone-boosting foods to your daily diet

5. Moderate your drinking

man rejecting alcoholic drink

As you might have guessed, drinking too much alcohol can affect your sperm quality and count. 

We’re not telling you to give up drinking altogether—but cutting down will help you tackle low sperm count and improve your wellbeing.

As a guide, you should limit your alcohol consumption to the equivalent of six medium glasses of wine or six standard pints of beer per week.

Read: Does alcohol lower testosterone?

6. Stop smoking

torn up cigarette

It’s no big secret that smoking is dire for your health and wellbeing. But not many people realize that cigarettes and tobacco products are terrible for male fertility.

Not only is there a link between smoking and reduced sperm health as a lifestyle factor, but consuming tobacco can also mess with your gut—leading to lower T levels (which, as you know, will affect sperm count).

Read: Gut Health and Testosterone: What You Need To Know

7. Take a little fenugreek

dried fenugreek

Studies suggest that a regular dose of fenugreek can actually improve your semen quality and sperm count. 

This clover-like herb has long been used to improve male fertility and taken as part of a balanced lifestyle—it could help you, too.

Read: Our official blog’s Ingredients section to get the lowdown on the best supplements, vitamins, and minerals you can take to improve your T levels.

8. Try a little ashwagandha

ashwagandha root

In addition to fenugreek, taking ashwagandha will also contribute to an increased sperm count and better sexual function.

An ancient plant from the nightshade family, ashwagandha is safe, natural—and boasts a treasure trove of health-boosting benefits—including semen quality. Give it a try.

9. Get more vitamin C, D and E into your life


Upping your vitamin intake will also help you improve sperm count. There are certain vitamins that are known to help maintain a healthy sperm count—and these ones are the cream of the crop…

  • Vitamin C: A big-hitter if you’re looking to boost sperm count and motility, getting your daily dose of vitamin C will play a role in your fertility.
  • Vitamin D:  Getting enough vit D will help you combat decreased sperm production, lift your testosterone levels, improve sperm movement, and help treat certain fertility issues.
  • Vitamin E: As a fat-soluble ingredient, a daily dose of vitamin E  will help to protect your sperm and contribute towards improving your reproductive health.

Tip: All about the testosterone-boosting powers of vitamin B5 and vitamin B6 to level up your sexual health even further.

10. Take the right supplements

man taking supplements

Looking at the lifestyle factors we’ve mentioned will help you increase sperm count naturally. 

In addition to getting into good habits, busting stress, and eating well, taking a trusted testosterone booster will help you improve your sperm count and semen quality.

As we said, the better your T levels, the healthier your sperm count is likely to be—and TestoPrime can help you on your journey.

Made with a blend of trusted ingredients, TestoPrime is a safe and natural T booster designed to create hormonal harmony and improve men’s health.

Take a daily dose of TestoPrime alongside a healthy lifestyle and you can turn back the clock on low T, taking your mood, strength, and hormonal health to the max.


Final thoughts…

If your total sperm count is less than 15 million per milimeter of semen, you may need a little help. Taking a semen analysis test is a concrete way of understanding your fertility levels.

Low sperm counts can be disheartening and stressful—but with a mix of medical advice, the right lifestyle changes, and supplementation, you can improve your fertility. You’ve got this—and we’re right behind you.

We hope you find this guide helpful and for more insider advice, read our essential guide on the most common causes of male infertility.