Increasing Your Sperm Count
Wear boxers instead of briefs to keep your testicles cool. Tight-fitting underwear can diminish your sperm count, likely due to your testicles being kept at a higher temperature so close to your body. If you're trying to conceive, opt for looser-fitting underwear instead. Avoid tight-fitting pants, hot tubs, and saunas for the same reason. It’ll take about 3 months for your sperm level to reach its maximum after you switch to boxers.
Follow a healthy, balanced diet. To boost your sperm count, eat a healthy diet rich in vegetables, whole grains, and lean proteins, such as chicken. In addition, make an effort to eat fatty fish like salmon, tuna, and bluefin. The omega-3 fatty acids may have an increased effect on your sperm production. Also go for foods rich in antioxidants, like leafy greens and fresh fruits, to help improve your sperm count. Tip: In addition to cutting out unhealthy snacks like chips and sweets, especially avoid processed meats like bacon. Processed meats may lower your sperm count more than other unhealthy foods.
Exercise for an hour at least 3 times a week. An active lifestyle is associated with higher sperm counts. This may be due to the testosterone boost that men get when they undergo intense physical activity. To make the most of this, exercise at least 3 times a week, if not more. Strength-training exercises, especially lifting weights, are particularly effective at increasing testosterone. However, avoid bike riding as exercise, as this can actually decrease your sperm count. Obesity can be one possible cause of low sperm count, so losing weight by eating healthy and exercising could have a positive effect on your sperm production. Exercise is also a great way to reduce stress. Since high stress levels can affect your sperm health, this could be yet another way that exercise helps your fertility.
Make an effort to quit smoking if you do. Smoking cigarettes, while also being harmful to your overall health, can be a cause of low sperm count. If you're having trouble quitting, try using patches, gum, or other smoking cessation aids to help you curb the urge. If over-the-counter options don't help, ask your doctor about prescription medication that may help you quit.
Limit alcohol consumption to 2 drinks a day or less. While there is some belief that alcohol consumption can decrease fertility, moderate alcohol use isn’t likely to drastically affect your sperm count. If you do want to have a drink, limit it to two 12 fl oz (350 mL) beers or two 2 fl oz (59 mL) shots of liquor. Also, keep in mind that excessive alcohol consumption may affect your ability to maintain an erection during sex, which could affect your chances of conceiving.
Talk to your doctor about any medications you may be taking. Some medications can decrease your sperm count, including certain antibiotics, antipsychotics, corticosteroids, anabolic steroids, and methadone. If you're on one or more of these medications and you're struggling to conceive, ask your doctor if there's something else you can take instead.
Visit an acupuncturist for a holistic approach to increasing sperm count. If you're open to the idea, research acupuncturists in your area and find one who's licensed and qualified. When you meet with the practitioner, let them know you're interested in having acupuncture to help boost your fertility. This will help them know where to place the needles for the best effect. Acupuncture involves having a licensed professional push extremely thin needles into strategic points on your body to balance your life force.
Maximizing Fertility
Stop using all forms of birth control. When you and your partner are ready to start trying to get pregnant, stop using condoms, and talk to them about stopping any hormonal birth control they may be on. If they have an implanted contraceptive device, like an IUD or an implant in their arm, your partner will need to visit their doctor to have it removed. If your partner is on hormonal birth control, it could take up to 6 months for their hormone levels to regulate. EXPERT TIP Jennifer Butt, MD Jennifer Butt, MD Board Certified Obstetrician & Gynecologist Jennifer Butt, MD, is a board certified Obstetrician and Gynecologist operating her private practice, Upper East Side OB/GYN, in New York City, New York. She is affiliated with Lenox Hill Hospital. She earned a BA in Biological Studies from Rutgers University and an MD from Rutgers – Robert Wood Johnson Medical School. She then completed her residency in obstetrics and gynecology at Robert Wood Johnson University Hospital. Dr. Butt is board certified by the American Board of Obstetrics and Gynecology. She is a Fellow of the American College of Obstetricians and Gynecologists and a member of the American Medical Association. Jennifer Butt, MD Jennifer Butt, MD Board Certified Obstetrician & Gynecologist Did You Know? A lot of people worry that being on birth control for a number of years will affect their fertility. However, as long as a woman is healthy and has regular periods, contraception shouldn't prevent her from conceiving once she stops taking it.
Track your partner's ovulation each month. The best way to get your partner pregnant is to have sex with them around the time that they ovulate, or when they release an egg. This typically occurs in between their menstrual cycles. You can use a fertility calendar to keep track of the days, or you can use a fertility tracking app to help you both remember. You can also track ovulation by measuring your partner's basal temperature—the temperature of their body at rest—once a day. This temperature often increases slightly during ovulation. They can monitor their cervical mucus, which often becomes more clear and wet before ovulation.
Have sex at least once a day on their 6 most fertile days. Once you establish when your partner ovulates, try to have sex at least once a day during that week. Since your sperm can live for up to 5 days after ejaculation, having sex frequently during this time will help ensure there's viable sperm available when the egg arrives. Even when they aren't ovulating, it’s best to have sex about 2-3 times a week. Not only will each individual session increase the odds that you'll conceive, having a lot of sex can actually boost your sperm count. Having frequent sex (every day or every other day) has been shown to yield some of the highest pregnancy rates. If the goal is to get pregnant quickly, this could help your chances.
Avoid lubricants during sex. Lubricants may affect your sperm's movement, so try not to use them if you don't have to. If you do need lubricants to help make sex more comfortable for you and your partner, ask your doctor about an option that won't affect your sperm. Popular lubricants like Astroglide and K-Y jelly may have an effect on how sperm function. Baby oil and canola oil are lubricating options that may work without affecting your sperm.
Talk to your doctor if you haven't been able to conceive after a year. Your general physician may order a semen analysis, which will check both your sperm count and the health of your sperm. If there are any problems, your doctor may refer you to a male fertility specialist. Your partner should arrange an appointment with their doctor at the same time to rule out any problems with their fertility.Tip: Some medical causes of a low sperm count could include a hormone imbalance, genetic or physical abnormalities, trauma, infection, excessive alcohol or drug use, and certain medications. If your partner has Polycystic Ovary Syndrome (PCOS), it's possible that they have some kind of vitamin deficiency. In this case, it's important they talk to a doctor and take the recommended prenatal vitamin supplements.
Keep trying! Don't get discouraged, even if it takes a while for your partner to get pregnant. Keep having frequent sex, and try not to put too much pressure on yourself or your partner. Many couples get pregnant in the first or second year of trying, but it's not uncommon for it to take longer than that.
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