How to Increase Sperm Count: Evidence-based steps that work
TL;DR:
- Start with a semen analysis and a plan, not guesswork.
- Quit tobacco, cut alcohol, move more, sleep better, and avoid heat.
- Stop testosterone or anabolic steroids if you want fertility.
- Supplements help little. Varicocele repair can help the right men.
- Try for 12 months before seeking care, or 6 if your partner is 35+.
What “sperm count” means and why it varies
Semen tests report several numbers, not just count. You will see concentration, total count, motility, and morphology. WHO’s lab manual sets methods and reference ranges so labs measure the same way. Results can swing from day to day, so doctors look at patterns, not a single number. AUA/ASRM says management should use more than one semen test and the full clinical picture.
First steps: test, time, and plan
- Get a semen analysis through a quality andrology lab. WHO recommends collecting after 2 to 7 days of abstinence to keep results comparable.
- Repeat if abnormal. Many clinics repeat a test after about 3 months to see trends.
- See a clinician sooner if you have testicular pain, swelling, a mass, prior undescended testicle, chemo or radiation history, genital surgery, or erectile or ejaculation problems.
AUA/ASRM advises evaluating both partners together, after 12 months of trying or 6 months if the female partner is 35 or older. This saves time and money by targeting the cause, not guessing.
Habits that support sperm production
Lifestyle is not magic, but it helps overall health and can support sperm quality. The guideline notes evidence is mixed for many single risk factors, so think “low risk, likely helpful.”
Do this
- Stop smoking and vaping. Tobacco harms semen quality.
- Drink less alcohol. NHS recommends no more than 14 units a week, spread out.
- Move most days. Aim for regular moderate activity.
- Reach a healthier weight if overweight.
- Sleep 7 to 9 hours on a steady schedule.
- Protect the testes from heat. Keep laptops off your lap, limit long hot-tub sessions, and choose looser underwear if you run warm.
- Use condoms or get treated for STIs if at risk.
Avoid this
- Anabolic steroids or “T boosters.” AUA/ASRM states do not use exogenous testosterone if you want fertility. It shuts down sperm production, often for months after stopping.
- Recreational drugs and unnecessary meds that can affect fertility. Ask your clinician before changing any prescription.
Everyday sex timing
NHS advises sex every 2 to 3 days without contraception when trying to conceive. You do not need to “save up” for long gaps. Longer abstinence may raise count but can reduce motility. Regular attempts across the fertile window work well for most couples.
Medications and medical care that may help
Some treatments raise counts in select men. These are not over-the-counter fixes. They need a diagnosis and a plan.
- Varicocele repair. If you have a palpable varicocele with infertility and abnormal semen, AUA/ASRM says surgeons should consider varicocelectomy. This can improve semen parameters and chances of pregnancy for the right patients.
- Hormonal therapy for low testosterone from the brain (not the testes). In hypogonadotropic hypogonadism, targeted treatment can start or restore sperm production.
- For men with low testosterone who still want fertility, doctors may use medicines like hCG, clomiphene or other SERMs, or aromatase inhibitors rather than testosterone. This is specialist care, and benefits vary.
- Infections and blockages. Treat infections when present. Surgical options or sperm retrieval help in selected obstructive cases.
If counts remain very low, assisted reproductive technology remains an option. AUA/ASRM notes that IUI success drops with very low total motile sperm, and you may go to IVF with ICSI sooner.
Supplements and diets: what the science says
- Antioxidants and vitamins. AUA/ASRM advises that benefits are questionable and evidence is inadequate to recommend specific agents. Some trials show better lab numbers, but real outcomes like pregnancy or live birth are less clear.
- Food pattern. A varied diet rich in plants, fish, beans, nuts, whole grains, and healthy fats is reasonable. It helps weight, heart health, and may support sperm quality, but no single food or powder is a cure.
If you choose a supplement, pick one change at a time, avoid mega-doses, and discuss interactions with your clinician.
Collection tips for an accurate semen test
- Abstinence: 2–7 days before the sample.
- Container: Use the sterile cup from the lab, not a regular condom.
- Timing: Deliver within an hour, keep the cup at body temperature.
- Record: Note the abstinence days and any fever, illness, or new meds in the last few weeks.
These steps match WHO’s lab standards so results are reliable.
A simple 12-week plan
Sperm develop over weeks, so give changes time to show.
| Weeks | Action | How it helps |
| 1–2 | Stop tobacco. Book alcohol cut-down plan. | Less oxidative stress, better semen quality. |
| 1–4 | Exercise 150 minutes weekly, add 2 strength sessions. | Supports hormones and weight. |
| 1–4 | Sleep schedule set. Lights down 1 hour before bed. | Stabilizes testosterone and stress. |
| 1–12 | Keep testes cool. Looser underwear, no hot tubs. | Avoids heat stress on sperm. |
| 1–12 | Review meds with a clinician. Stop testosterone and anabolic steroids if you want fertility. | Restarts sperm production pathways. |
| 8–12 | If first test was low, repeat semen analysis following WHO steps. | Tracks change and guides next steps. |
When to seek medical help
- You and your partner have tried for 12 months without pregnancy, or 6 months if the female partner is 35+.
- You have testicular pain, swelling, a mass, or a history of undescended testicle, pelvic or groin surgery, chemo, or radiation.
- You use testosterone or anabolic steroids and want to conceive.
- You have very low semen volume, ejaculation problems, or blood in semen.
A urologist or andrologist can examine you, order targeted tests, and discuss options including varicocele repair, fertility-preserving hormone plans, or assisted reproduction.
What actually works vs. what to skip
| Works for the right person | Why | Skip or be cautious | Why |
| Quitting tobacco, cutting alcohol, moving more, steady sleep | Low risk, general health gains, possible semen benefit | Exogenous testosterone or anabolic steroids | Suppress sperm production, AUA/ASRM says do not use if you want fertility |
| Varicocelectomy for palpable varicocele with abnormal semen | AUA/ASRM supports considering surgery | Heat-intense habits like long hot tubs | Raises scrotal temperature, can impair sperm |
| hCG, SERMs, aromatase inhibitors when clinically indicated | Can raise testosterone without shutting down sperm | High-dose supplement stacks | Benefits uncertain, can interact with meds |
| Timed, regular sex across the cycle | NHS advises sex every 2–3 days | Long abstinence periods to “save up” | May lower motility, not needed |
Why it matters
Sperm count links to chances of pregnancy, but it also reflects overall health. AUA/ASRM notes that abnormal semen can signal other conditions that deserve care. Simple, steady habits plus the right medical steps give couples the best shot while protecting long-term health.
[Related: Male fertility basics → https://clubrive.example/male-fertility]
[Related: Varicocele repair, what to ask → https://clubrive.example/varicocele-questions]
Sources:
- American Urological Association & American Society for Reproductive Medicine, Diagnosis and Treatment of Infertility in Men, Unabridged Guideline (Amended 2024), https://www.auanet.org/documents/Guidelines/PDF/2024%20Guidelines/Male%20Infertility%20Unabridged%20Final.pdf, published 2024-03-05.
- World Health Organization, WHO laboratory manual for the examination and processing of human semen, 6th edition, https://www.who.int/publications/i/item/9789240030787, published 2021-07-27.
- NHS, Low sperm count, https://www.nhs.uk/conditions/low-sperm-count/, page last reviewed 2024-01-26.
