If you and your partner decided to have a baby you may be wondering: “How we get pregnant quickly and get a healthy baby?”
Or you may have been trying to get pregnant for some time without success and are thinking : “Is there something wrong with me?”
What if I told you that you can naturally increase your sperm count and fertility without medication?
What if I told you there is a simple natural TRICK you can do at home, very few people know about, that will DOUBLE your sperm count in 14 days?
If you are interested, keep on reading. I will share with you all this information in this post.
According to the latest studies one in three couples struggles to get pregnant because of low sperm count. It means there is a big chance you will face some problems with conceiving a baby as problems with sperm quality are becoming more and more common.
Key to getting pregnant is your sperm needs to be HEALTHY! And its health depends on two things – its QUANTITY & MOVEMENT.
You need to have enough sperm in your ejaculation to fertilize the egg. This is the holly grail of fertility called Sperm Count. The minimum sperm count according to Mayo Clinic is 15 million of per millimeter of your ejaculation.
But for a successfully conceive a child your swimmers need to move fast. This is so called Sperm Movement or Motility that is necessary to get to the egg through women’s cervix, uterus, and fallopian tubes.
Luckily there are several natural ways to increase your sperm count and I am going to cover them in this post.
Why Is Sperm Count So Important?
Sperm count is the key metrics if you are trying to conceive a child. Period.
You may remember from biology classes, that you need only one sperm to impregnate the egg. And it’s true, however, if your sperm count is low, the odds are against you. The higher the sperm count and the faster it moves, the higher probability can you father a child.
This is why low sperm count is a common cause of male infertility. Good news is there are many natural ways to boost your sperm count. In this post I will share with you the 15 Proven Ways You Can Increase Your Sperm Count And Fertility.
Another reason to take your sperm count seriously is because several studies showed a strong relationship between sperm count and man’s general health.
If your result comes out low, you will not only have problems getting your partner pregnant, but most importantly it may be a sign of potentially dangerous underlying health conditions such as:
- low testosterone
- high blood pressure
- increased risk of a stroke
- heart disease
- type 2 diabetes
- high (bad) LDL cholesterol
- low (good) HDL-cholesterol
- lower bone density (osteoporosis)
If your results turned out low, talk to your physician.
What Is The Healthy Level Of Sperm Count?
You may be wondering what is the good sperm count.
According to the World Health Association (WHO) a healthy sperm count level is above 15M/mL and can go up to over 200M/mL.
Result below 15M sperm means your sperm count is too low and you may be infertile. This condition is called oligospermia. Men with oligospermia have low chances of conceiving a baby, however there are known records of men who had babies despite this condition. Based on a recent laboratory semen analysis manual published by WHO only only a minority of 5% of all men that have children are in this range.
The higher your sperm count, the faster and more likely you are to make your partner pregnant. According to a study of almost 1000 couples, the optimal sperm count level was found to be over 55M/mL.
As you can see on the sperm count chart below, the “elite” of men participating in this study that had more the 213M/mL represented only top 5% of population. That’s a lot of sperm 🙂
The average sperm count lays somewhere in the middle, however to be on the safe side try to get as close as possible to 55M/ml.
How To Check Your Sperm Count?
If you and your partner are having problems getting pregnant it is likely your sperm count is low.
To check your sperm count you can either visit a doctor to run a formal test or do a simple test at home.
Sperm analysis will determine if sperm count and quality is the reason why you are facing problems conceiving.
To test your sperm you need to provide a sample of your semen to your doctor to conduct the test.
Masturbation is the most common way of obtaining a sample. You could also use a special condom and hand it to your doctor within 1 hour after sexual intercourse to assure good sperm quality. The last method but definitely less pleasant is through ejaculation stimulated by electricity.
Test Your Sperm At Home
If you don’t like the idea of touching yourself in doctor’s office, you can test your sperm at home by ordering a simple test online.
Testing sperm at home has several advantages as you will conduct the test in discrete and safe environment of your home, and you will know the results within 10 minutes.
It is also cheaper than the test conducted in doctor’s office and will give you a good first indication if your sperm count is too low.
On the downside, home test kits check if your sperm count is below or over 20M/mL which is a low level but not necessarily means you are infertile. Many tests also don’t test your sperm’s motility which means you don’t get a 100% full picture of its quality.
The last inconvenience of testing sperm at home is you will need to schedule another visit with a doctor if your result comes out low.
In summary home sperm test kits give a good and useful guidance on your sperm count however are not as precise as the lab tests.
How To Take A Good Sample?
A few basic steps to make sure your sperm sample is as good as it gets:
- avoid ejaculation 24 to 72 hours before taking the sample
- don’t drink coffee, alcohol, or take drugs such as cocaine or marijuana 2 to 5 days before the test
- avoid herbal or hormone medicine before taking the sample
- if you are not sure if your medication may affect the test result, consult your doctor.
What Causes Low Sperm Count?
Problems with sperm count and quality are quite common.
Globally the quality of sperm and fertility has been declining over time due to modern lifestyle and its impact on our health.
One study shows that among men from North America, Europe, and Australia between years 1973-2011 sperm count dropped a stunning 50-60%.
According to NHS one in three couples struggle to get pregnantbecause of low sperm count.
Sperm count is by far the biggest identified cause (21%) of male infertility among men according to Human Reproduction study.
Source: Human Reproduction
If you have been diagnosed with a low sperm there is no need to panic. There are many natural ways in which you can increase your sperm count and fertility quickly. Read on.
10 Typical Causes Of Low Sperm Count In Men
Globally more and more men see their sperm count decline due to environmental reasons and modern lifestyle.
Almost 3 out of 4 men in the US are overweight or obese. High body fat and BMI index cause an increase in estradiol and decrease in testosterone. This may lead to low sperm count, infertility and erectile dysfunction.
Type 2 diabetes is often caused by obesity or overweight and often leads to low testosterone causing men’s sperm count decline.
Hot tubes, saunas, and…tight briefs
What do these three have in common?
Yes, they all increase heat on your testicles which is not good for them – overheating of testicles affects sperm production.
If you spend 1 hour in a hot jacuzzi you will most likely destroy all sperm in your body. Luckily, the sperm producing cells don’t get destroyed and your body will reproduce sperm within a few weeks.
STDs (e.g. chlamydia, gonorrhea) or chronic prostatitis can cause low sperm count in short- and long-term.
Alcohol and drug abuse
Drinking a lot of alcohol may lead to infertility as alcohol lowers your production of sperm and male sex hormone testosterone.
There is also an increasing evidence that marijuana and cocaine seriously lower sperm count.
There is research evidence showing that smoking on a daily basis reduces sperm count and motility.
Long hours of sitting
Jobs requiring many hours of seating (e.g. office workers, long-distance drivers, etc.) may cause infertility due to the increased heat to the genital area.
Certain medications such as testosterone replacement therapy (TRT), anabolic steroid use, cancer medications (chemotherapy), some antibiotics and antidepressants can lower your sperm count.
Since masturbation typically leads to ejaculation through which you lose some sperm from our body, it will reduce your sperm count for a short time period.
Your body will recover it soon, however if you are trying to conceive a baby or get your sperm tested, don’t masturbate.
Several physical causes can cause lower sperm count such as swelling of the veins that drain testicles (varicocele), undescended testicle, structural defects in the tubes transporting sperm, etc.
15 Proven Natural Ways to Increase Sperm Count and Male Fertility
As you can see, very often, our sperm count depends on our lifestyle choices. Good news is with only a few small changes in your daily habits you can make your sperm count higher fast.
Let’s have a look at the natural cures to boost your sperm count:
This one is my favorite ways to increase sperm count because of how many other positive effects will have exercise on your body.
Regular exercise helps you keep weight and stress in check. It will make you healthier, happier, and… more fertile.
An interesting study in which during 16 weeks sedentary men participated in 3 sessions per week of moderate aerobic exercise showed a significant improvement in their sperm quality, count, and motility. According to scientists what contributed here was the reduced belly fat (abdominal obesity) and increased testosterone levels.
Simply practice any cardiovascular activity such as jogging, swimming, or hiking a few times per week. It stimulates your heart and improves blood flow throughout the body. As a result your erections will get stronger and the amount of toxins in testicles will drop. That will raise your sperm count to the next level.
Another big one is lifting weights. Research shows that men who lift weights regularly have 42% higher sperm count than men who lead a sedentary life. Work the large muscle groups such as glutes, quads, hamstrings that boost testosterone levels. Check out this post for weight lifting exercise ideas.
2) Eat the right fats
Fats actually can be healthy. Omega-3 and Omega-6 fats are so called unsaturated healthy fats that have great impact on your body, especially increasing sperm count and improving motility. Add Omega-3 and Omega-6 fats into your diet and you will see the results soon.
Foods that increase sperm count and contain healthy fats:
- fish and seafood, e.g. salmon, mackerel, tuna, and sardines
- nuts and seeds, such as chia, flaxseed, and walnuts
- plant-based oils, for example flaxseed, soybean, and canola oil
- eggs and yogurt
Avoid bad trans fats as they increase heart disease risk and have a negative impact on your sperm production. Trans fats can be found in processed foods such as fast food, chips, etc.
Pro tip: avoid bad fats and eat healthy fats to increase sperm count even faster!
Get enough vitamins
Folate belongs to the B-Vitamin family and is responsible for creation of red and white blood cells in your body.
Remember when we spoke about damaged cells that produce your sperm? Folate will help your body rebuild them, and as a result to increase your sperm count.
You can find folate in:
- leafy green vegetables such as spinach
- citrus fruits and juices
- bread, cereal, rice, and pasta
4) Vitamin C
Vitamin C plays a key role in male’s fertility and is also a powerful antioxidant. Increase the intake of Vitamin C and you will see a higher sperm count and motility.
Vitamin C can be found in:
- citrus fruits (oranges, grapefruits, lemons) and non-citrus fruits such as kiwi, strawberries, and cantaloupe
- vegetables such as cabbage, potatoes, tomatoes, and broccoli
5) Vitamin D
Vitamin D is a natural booster of testosterone and helps improve sperm motility.
You can find Vitamin D in:
- egg yolks
- yogurt, cheese, fortified milk, and dairy products
- oily fish such as salmon, tuna, and mackerel
Pro tip: spend 10-15 min on the sun each day without UV filter for the same results
6) Vitamin E
Vitamin E is great supplement for sperm quality and protects sperm from damage.
You can up your intake by eating:
- green vegetables (kale, broccoli, spinach)
- plant-based oils (corn, safflower, sunflower, and soybean)
- variety of nuts, (e.g. almonds, cashews) and seeds
Complete Your Diet With Natural Supplements
In my experience Zinc is by far the most powerful natural testosterone booster. For me it was the biggest game changer next to weight lifting that boosted my T levels, made me stronger, more energetic and took my sex drive to the next level.
Several studies show strong positive effects of Zinc in treating low sperm counts, especially in men with low T.
Studies on elite athletes and sedentary men supplementing with Zinc every day for 1 month show a significant T boost and improved sperm quality.
Bonus: Zinc is a very powerful aphrodisiac 😉
8) Ginseng Root
Ginseng Root is a common spice that has played an important role in alternative medicine for centuries.
Ginger has numerous health benefits, including inflammation reduction, low T and of course sperm count increase.
Fenugreek (Trigonella foenum-graecum) is another medicinal herb that has been around for centuries as a natural cure for sperm count and sexual performance.
One study on 60 healthy men showed that taking 600 mg of fenugreek seed extract, daily during 6 weeks boosted libido, sexual performance and strength of participants.
Fenugreek is known as a natural T booster in the weight lifting community.
Fenugreek is so efficient that several multinationals have recently been trying to monetize its properties by creating a patent on Furosap®.
10) D-Aspartic Acid
D-AA is another very powerful and natural supplement. It’s a natural amino acid that stimulates testicles and boosts sperm quality and increases testosterone.
A study in infertile men concluded that that taking 2.66 grams of D-AA for 3 months boosted their T levels by 30–60% and sperm count and motility by 60–100%.
Besides increasing sperm quality D-AA has been shown to increase men’s strength and muscle mass. Also widely known and used among heavy lifters.
11) Maca root
Maca root (also known as Peruvian ginseng) is a popular plant food from South America used since hundreds of years as fertility and libido enhancer.
A study on healthy men between 20 and 40 years taking 1.75 g of maca root extract per day has shown increased sperm count and motility.
Maca is used as a natural cure for sexual performance and erectile dysfunction.
Ashwagandha – also called Indian ginseng – has been used since centuries by ancient Indian as a traditional herbal medicine for sexual dysfunction and infertility.
One study on 46 men supplementing with ashwagandha has shown a 167% increase in sperm count over the course of 3 months.
Pro tip: ashwagandha has many fantastic benefits: boosts T levels & improves body composition (increases strength and fat loss), helps better sleep, decreases stress, reduces blood sugar level, improves brain function and memory, increases endurance, reduces cholesterol and on top of everything has anti-cancer properties.
13) Reduce stress & Get enough sleep
Stress over extended time periods raise cortisol levels which decreases testosterone in your body.
Stress causes body to take defensive actions to protect itself and conserve energy. When you are stressed, your body focuses on survival rather than reproduction. As a result sexual functions and good quality sperm production are moved to the back burner. As you can see stress is killing your sperm count and quality.
There are many techniques you can apply to reduce stress, improve health, and encourage healthy sperm promotion.
What you can start immediately is meditation, breathing exercise or prayer.
Simply slowing down will help you see things from different perspective and reduce stress levels.
Other well-known stress relievers include listening to the music, yoga, aerobics, hiking, walking in nature, dedicating time to your hobby or spending time with the loved ones.
If none of these works, your doctor can prescribe you anti-anxiety or anti-depressant medications.
14) Avoid excessive use of cigarettes, drugs and alcohol
Since smoking prevents healthy sperm production, the best solution is to quit or limit smoking. Results of 20 different studies with over 6000 participants show that cigarette smoking reduced sperm count by over 46%.
Considering the ethical considerations the number of studies exploring impact of drugs such as alcohol, marijuana, and cocaine is limited, however several researchers have linked its use to a decreased sperm production.
15) Avoid certain prescription medications
Some prescription medications can affect production of healthy sperm, however once you stop taking them your body should recover and continue producing healthy semen.
Medications that can temporarily reduce your sperm count:
- anabolic steroids
SECRET Trick Revealed – DOUBLE Your Sperm Count In 14 Days
If you felt more lustful with your partner after long periods of time apart it’s exactly what Todd Shackelford and Aaron Getz from Florida Atlantic University describe in their research as result of “Sperm Wars” or “Sperm Competition”. Not many people know about it but I find it fascinating. It’s a great method to increase your sperm count fast!
According to the authors, extra-pair copulations (affairs) appear to be quite common among our ancestors and could, evolutionarily speaking, spell disaster. Imagine a male whose female partner engages in an affair is at risk of unknowingly investing his resources into a genetically unrelated offspring.
When men spend more time away from their partners (time that their partners could have spent with other males), the sperm count in their ejaculate increases during their next sexual intercourse. And that’s where the lustful feelings come from.
Try to use it to your advantage and spend some time away from each other. As you can see it can bring unexpected benefits 🙂
I hope the advice has been useful. Please share your experiences or ask questions below the post.