If you’re grappling with a low sperm count diagnosis and asking, “Can I do anything about this?”, the answer is yes. According to the World Health Organization (WHO), men make new sperm continuously, and a full cycle of sperm development takes about 64–74 days (roughly 2-3 months). That means the changes you begin now can show up in your next semen analysis.
This guide lays out 7 practical steps you can start today to help increase sperm count and boost your chances of conception.
What Low Sperm Count Means
According to the WHO, a normal sperm concentration is 15 million sperm per milliliter (mL) of semen or more. Anything below this is considered low, or oligospermia.
Levels of low sperm count are generally classified as:
- Mild oligospermia: 10–15 million/mL
- Moderate oligospermia: 5–10 million/mL
- Severe oligospermia: Less than 5 million/mL
Why does this matter? During conception, millions of sperm are released, but only a fraction survive the journey to reach the egg. A lower starting number makes fertilization less likely, especially if motility (movement) or morphology (shape) are also affected.
That’s why men with low sperm counts are often advised to take certain steps that may help improve sperm count and boost the chances of conception.
1. Avoid Heat Around the Testes
Sperm production is highly sensitive to temperature. The testicles are located outside the body for a reason: they need to stay a few degrees cooler than normal body temperature for sperm to develop properly. When the testes are exposed to excessive heat, sperm production slows down and sperm quality can decline. Even short periods of overheating can have a measurable effect.
Common heat sources to avoid include:
- Hot tubs and saunas: Prolonged use raises scrotal temperature and can temporarily reduce sperm count.
- Laptops on the lap: The constant heat against the groin can impair sperm production over time.
- Tight underwear or pants: Limit ventilation and increase scrotal temperature.
- Heated car seats or long periods of sitting: Can also trap heat around the testes.
Because sperm regenerate every 64–74 days, avoiding unnecessary heat exposure now can directly support healthier sperm production over the next few months. This is one of the simplest, most immediate steps you can take to help increase sperm count naturally.
2. Quit Smoking
Smoking has long been studied as a factor in male fertility. A 2016 meta-analysis of 5,865 men found that cigarette smoking is associated with reduced sperm count and motility, with deterioration in semen quality more pronounced in moderate and heavy smokers.
Habits to address include:
- Cigarettes: Most consistently associated with poorer sperm parameters.
- Vaping and e-cigarettes: Still deliver nicotine and chemicals that may impair sperm health.
- Marijuana and other recreational drugs: Also linked with reduced sperm production and quality.
Smoking is never recommended for overall health, and it also affects fertility. Quitting smoking removes a potential risk factor and supports your overall reproductive health.
3. Exercise Regularly
Regular exercise plays a direct role in male fertility by helping regulate hormones. Testosterone (the primary male sex hormone) is closely tied to sperm production. When men are sedentary, testosterone levels often dip, which can impair sperm development.
How it helps:
- Hormone balance: Exercise stimulates the release of luteinizing hormone (LH), which in turn supports testosterone production in the testes.
- Weight management: Obesity is strongly associated with reduced testosterone and poorer sperm parameters. Regular activity helps offset this risk.
- Circulation: Improved blood flow ensures the testes receive the oxygen and nutrients needed for sperm development.
Moderate physical activity helps maintain a healthy hormonal balance, supports circulation, and keeps body weight in check – all factors linked with better sperm health. Building consistent activity into your routine is a controllable, everyday way to support sperm count improvement.
It’s important to note that, while moderate exercise is beneficial, extreme over-training can have the opposite effect. Intense endurance training and the use of anabolic steroids have both been linked to reduced sperm production and lower testosterone.
4. Manage Stress
Chronic stress raises cortisol, a hormone that interferes with testosterone production. Lower testosterone can disrupt sperm development and sexual function. Stress also makes it harder to sleep well or stay consistent with healthy habits, creating a cycle that further impacts fertility.
What to try:
- Regular exercise or outdoor activity
- Relaxation techniques like breathing or meditation
- Talking it out with a partner, friend, or counselor
Reducing stress isn’t just about feeling better – it directly supports hormone balance and healthy sperm production, making it a practical step toward sperm count improvement.
5. Improve Sleep
Sleep is more than just getting rest – it’s when your body regulates hormones, including testosterone. Poor or inconsistent sleep is linked with lower testosterone levels, reduced sperm count, and higher stress, all of which can interfere with fertility.
Things to try:
- Keep a consistent bedtime and wake-up schedule
- Limit late-night screen time
- Reduce alcohol or caffeine before bed
Getting 7 to 8 hours of quality sleep every night supports hormone balance, improves energy, and helps keep other fertility-friendly habits (like exercise and stress management) on track. So aim for consistent, good-quality sleep which will give your body the hormonal balance it needs for healthy sperm production.
6. Eat Foods That Increase Sperm Count
Diet alone won’t reverse every case of low sperm count, but nutrition matters because what you eat has a direct impact on your sperm health. For example, antioxidants and certain nutrients help protect sperm from oxidative stress, a major cause of DNA damage in sperm cells. A balanced diet also supports hormone balance and overall reproductive function.
What to eat to improve sperm count?
- Fruits and vegetables: Rich in vitamin C, beta-carotene, and lycopene
- Nuts (especially walnuts): Linked with improved sperm motility in clinical studies
- Legumes, eggs, and whole grains: These provide zinc and folate, important for sperm development
Adding more foods that increase sperm count is a practical, everyday way to protect sperm quality and support fertility. A proper diet can bolster the foundation for healthier sperm production.
7. Address Medical Factors Like Varicocele
A varicocele is an enlarged vein in the scrotum that increases heat around the testes. This extra warmth can impair sperm production and lower sperm quality. It is one of the most common findings in men with low sperm count.
Surgical repair (varicocelectomy) may lower testicular temperature and improve semen parameters in some men. However, the evidence is mixed on whether it consistently leads to higher pregnancy or live birth rates.
While treatment is not a guaranteed fix for every man, in the right cases it may improve sperm production and fertility outcomes. Our fertility specialists can evaluate whether a varicocele is playing a role in your situation and guide you on whether intervention makes sense.
FAQs: Increasing Sperm Count
Final Takeaway: Steps That Make a Difference
Low sperm count doesn’t have to be a dead end. Because sperm regenerate every 2–3 months, the steps you take now – avoiding heat, exercising, eating a balanced diet, improving sleep, lowering stress, quitting smoking, and addressing medical issues like varicocele – can all contribute to healthier sperm production. Not every case will respond in the same way, but many men do see improvement when they commit to these changes. And if further support is needed, our fertility specialists can guide the next step.
Written by the New Hope Editorial Team
As experts in IVF and Assisted Reproductive Technologies, we are committed to educating and empowering people on their fertility journey with accurate information and compassionate care.