When couples are trying to conceive, it’s common to focus on egg health — but sperm health plays an equally important role. The good news? There are many natural ways to improve sperm count and quality, and small changes can make a real difference.
Unlike women, who are born with all the eggs they’ll ever have, men continue to produce sperm throughout their lives. This process begins at puberty and continues every day — around 1,500 sperm are produced every second. But the quality and quantity of sperm can change over time, often affected by age, lifestyle, and overall health.
- What affects sperm health?
- How to increase sperm count naturally
- How long does it take to improve sperm count?
- When to see a fertility specialist
- Taking the next step
What affects sperm health?
Testosterone is the main hormone responsible for sperm production, but that doesn’t mean higher testosterone automatically equals more sperm. In fact, taking testosterone supplements — often used by some men for muscle growth — can have the opposite effect and significantly reduce sperm production.
Sperm production is a finely balanced process involving the testicles, glands, and a delicate transport system. To make plenty of healthy sperm, these systems need to work together in optimal conditions.
And it’s not just about the numbers. A healthy sperm count is important, but the way sperm move (motility) and their shape (morphology) are just as crucial for successful fertilisation.
How to increase sperm count naturally
There’s no single solution, but focusing on small, sustainable lifestyle changes can help create the best possible environment for sperm production.
1. Keep cool
Sperm are best produced at a temperature slightly below your core body temperature — around two degrees cooler. That’s why the testicles sit outside the body. Anything that raises this temperature, such as tight underwear, hot tubs, long baths, or sitting for long periods, can lower sperm count.
Try wearing loose-fitting cotton underwear and avoid regular exposure to high heat. Even simple habits like taking breaks from your desk or avoiding laptops on your lap can help.
2. Stop smoking
Smoking affects sperm in several ways — it can reduce sperm count, limit motility, and increase DNA damage. Stopping smoking can help restore healthier sperm and reduce oxidative stress, which is a major cause of cellular damage. If you need support quitting, your GP or local NHS stop smoking service can help you find a plan that works for you.
3. Eat a balanced diet
Diet plays a big role in sperm quality. Research shows that men who eat more fresh fruit, vegetables, and whole foods tend to have better sperm health. Foods rich in zinc, folate, omega-3 fatty acids, and vitamins C, D, and E can all help.
Focus on:
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Oily fish like salmon or mackerel
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Nuts and seeds
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Leafy greens
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Eggs
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Whole grains
If you’re wondering which foods increase sperm count, it’s those that support general health — not processed or high-fat diets, which are linked to lower fertility.
4. Maintain a healthy weight
Being overweight or underweight can both affect fertility. Excess body fat can alter hormone balance and reduce sperm count. Aim to keep your Body Mass Index (BMI) between 18.5 and 24.9. Gentle, consistent changes — like balanced meals and regular activity — are more effective than extreme diets.
5. Stay active — but avoid overtraining
Regular exercise can help boost testosterone levels naturally and improve overall wellbeing. However, excessive high-intensity training, particularly when combined with anabolic steroids, can reduce sperm production.
Aim for moderate exercise such as walking, swimming, or cycling a few times a week.
6. Be careful with supplements and steroids
There’s a growing market of supplements claiming to increase sperm count, but evidence for many of them is limited. If you already eat well, most nutrients can be obtained from your diet.
Supplements containing zinc or vitamin E can support sperm health, but always speak to your doctor before taking anything new. Avoid testosterone or anabolic steroid products — these can stop sperm production entirely, sometimes permanently.
7. Have a regular sex life
Ejaculating every few days helps maintain sperm quality by clearing older sperm from the system and making way for new, healthier sperm. Long gaps between ejaculations can reduce motility and sperm count temporarily.
8. Review your medication and medical history
Certain medications — including some used to treat high blood pressure, infections, or depression — can affect sperm production. If you’re trying to conceive, speak to your doctor before making any changes to prescribed treatments.
A history of undescended testicles, groin surgery, or serious illness can also influence fertility, so it’s important to share this information during a fertility assessment.
9. Limit alcohol and manage stress
Excessive alcohol intake can reduce testosterone levels and affect sperm quality. While the occasional drink is unlikely to cause harm, it’s best to keep within recommended limits — no more than 14 units a week spread evenly across several days.
Stress also has a role to play. High stress levels can interfere with hormone balance, so take time for things that help you relax — whether that’s a walk outdoors, mindfulness, or exercise.
10. Protect against oxidative stress
Sperm cells are particularly sensitive to oxidative stress — damage caused by free radicals in the body. Antioxidants found in foods like berries, citrus fruit, tomatoes, and leafy greens help protect sperm DNA and support healthy cell development.
How long does it take to improve sperm count?
Sperm take around 10 weeks to develop, so any lifestyle changes you make now will start to show in your sperm health after roughly three months. It’s a gradual process, and improvements can vary from person to person.
To put it into perspective, sperm are remarkable little travellers. To reach and fertilise an egg, they swim the equivalent of a man swimming from Liverpool to New York — at around 600 miles per hour. So while they’re small, they’re incredibly powerful, and giving them the right conditions can make all the difference.
If a semen analysis shows results outside the normal range, it’s often recommended to repeat the test a few months later to see if things have improved.
When to see a fertility specialist
If you and your partner have been trying to conceive for a year (or six months if your partner is over 35) without success, it’s worth having a fertility assessment.
At Care Fertility, we offer simple, discreet sperm testing that looks at count, motility, and shape — giving you a clear picture of your reproductive health. From there, our specialists can advise on next steps and the most effective options to help you conceive.
Take the next step
Healthy sperm are remarkable — travelling the equivalent of swimming from Liverpool to New York at 600 miles per hour to reach the egg. Looking after them with small, consistent lifestyle changes can make all the difference.
If you’re ready to learn more about your sperm health or fertility potential, we’re here to help.
Book a fertility assessment with Care Fertility - and get expert advice tailored to you.
