How to increase sperm count and boost male fertility

Infertility is more common and more emotionally taxing than many realize.

For millions of affected couples trying to conceive, planning a family can quickly shift from exciting to stressful, especially when months or even years pass without success. The uncertainty alone can take a toll, often bringing frustration, anxiety, financial burdens, and strain on relationships.

Among women, common causes of infertility include ovulation disorders and blocked fallopian tubes. Among men, low sperm count is a major contributing factor.

To help, many men turn to prescription medications or clinical treatments. But increasing sperm count doesn’t always require expensive procedures.

Many evidence-based lifestyle practices that can also be helpful. Here’s what to know.

What is sperm? Where is sperm produced in the body? 

Sperm are the microscopic male reproductive cells that "fertilize a female egg to create a pregnancy," said Dr. Nahid Punjani, a urologist who specializes in male infertility and men’s health at Mayo Clinic. Indeed, each sperm cell carries half of the genetic material needed to create a human embryo.

Structurally, sperm are uniquely designed for their function: They consist of a head, which contains DNA; a midpiece, "which provides energy," said Punjani; and a tail, or flagellum, that propels the cell forward.

Sperm are produced in the testes, inside tiny coiled tubes called seminiferous tubules. This process, called spermatogenesis, begins at puberty and continues throughout a man’s life. It is controlled by hormones – primarily testosterone – along with signals from the brain. While the body "produces millions of sperm each day – roughly about a thousand with every heartbeat," according to Punjani, it takes about 64 to 74 days for a sperm cell to fully develop.

Sperm mature in the epididymis, "a comma-shaped structure located above and behind the testicle," Punjani explained, before traveling through the vas deferens.

Along the way, they mix with fluids from the prostate and seminal vesicles to form semen, "which is then released during ejaculation so they can travel through the female reproductive tract," said Dr. Scott Lundy, a urologist and head of reproductive urology in Cleveland Clinic’s Glickman Urological Institute.

In fact, "sperm travel the equivalent of a 5-mile swim to go from the penis through the female reproductive tract to find the egg and meet and fertilize it," said Dr. Paul Turek, a men’s fertility physician and the director of the Turek Clinic in San Francisco. Not all sex occurs with people of the opposite sex, nor is every sexual encounter intended for procreation.

Why do some men produce more or less sperm than others?

In healthy men, "sperm production runs hard and fast," said Turek. "However, if one is unhealthy, sperm production can be lowered and the numbers reduced, which can reduce fertility potential."

Low sperm count – also called oligospermia – can result from a range of biological, environmental, and lifestyle factors. Hormonal imbalances are a key cause, particularly when testosterone levels are low or when communication between the brain and the testes is disrupted.

Experts explained that structural issues, such as varicoceles (enlarged veins in the scrotum), can also impair blood flow and increase testicular temperature, negatively affecting sperm production. A fever or illness can drop sperm production, too, temporarily. What's unhealthy for the body generally can inhibit sperm production.

Beyond medical causes, lifestyle factors can play a significant role. “Being overweight or obese can also lower fertility by increasing estrogen and decreasing testosterone," Lundy noted. "Other exposures like cigarette smoking or heat exposure from saunas or hot tubs can also impair sperm production."

Excessive alcohol consumption and drug use have also been linked to reduced sperm count and quality. Turek said that chronic stress can interfere with hormone levels as well. Poor diet, too, may deprive the body of essential nutrients and processes needed for healthy sperm development.

Environmental exposures such as pesticides, heavy metals, and endocrine-disrupting chemicals can further impair fertility.

In many cases, low sperm count results from a combination of these factors rather than a single cause. "And some men make zero sperm because of genetic issues or prior cancer treatment," Lundy added.

How to increase sperm count

Improving sperm count often begins with addressing underlying medical issues.

"If the sperm counts are significantly lower than they should be, reproductive urologists can do further testing and prescribe medications or recommend surgeries to correct conditions like varicoceles," said Lundy. Doctors may also recommend treatments such as hormone therapy or antibiotics for infections.

At home, lifestyle changes can play a powerful role.

"Maintaining a healthy weight, eating a nutrient-rich diet and exercising regularly have all been shown to support reproductive health," Lundy recommends. Diets high in antioxidants such as vitamins C and E, zinc and selenium may also be helpful in protecting sperm from oxidative stress, which can damage cells and reduce count.

Reducing alcohol intake and "cutting back or quitting cigarettes and vaping or marijuana can also be beneficial," Lundy said. And managing stress through sleep, mindfulness, or physical activity can help regulate hormone levels that influence sperm production, adds Punjani.

Avoiding excessive heat to the testicular area, "such as through hot tubs," said Lundy, plus limiting exposure to environmental toxins, wearing looser-fitting underwear, and taking breaks from prolonged sitting may also help maintain optimal conditions for sperm production.

“Although there can be genetic causes of low sperm counts which are not typically fixable, in most cases sperm counts and fertility can be improved by making the body healthy again,” says Turek. "That's because your fertility is often a barometer of your overall health – and by improving the latter, the former will also improve.”