{"id":47480,"date":"2021-09-15T09:00:06","date_gmt":"2021-09-15T01:00:06","guid":{"rendered":"https:\/\/shopee.com.my\/blog\/?p=47480"},"modified":"2022-04-18T10:35:41","modified_gmt":"2022-04-18T02:35:41","slug":"how-to-increase-sperm-count-volume","status":"publish","type":"post","link":"https:\/\/shopee.com.my\/blog\/how-to-increase-sperm-count-volume\/","title":{"rendered":"17 Natural Ways To Increase Sperm Count And Boost Male Fertility"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Planning to start a family soon? Then you\u2019ve probably been curious about <\/span><span style=\"font-weight: 400;\">how to increase sperm count<\/span><span style=\"font-weight: 400;\"> and volume<\/span><span style=\"font-weight: 400;\">. After all, the higher the sperm count, the better your chances of a successful pregnancy. But how do you know if you\u2019re fertile and have a healthy sperm count? And what can you do to increase it? Ahead, we explain what constitutes healthy sperm, the causes of <\/span><span style=\"font-weight: 400;\">low sperm count<\/span><span style=\"font-weight: 400;\">, and the best ways (and foods) that\u2019ll help increase sperm count and volume.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">What Causes <\/span><span style=\"font-weight: 400;\">Low Sperm Count<\/span><span style=\"font-weight: 400;\">?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For starters, a healthy and normal sperm count ranges from <\/span><a href=\"https:\/\/resolve.org\/infertility-101\/infertility-faq\/male-fertility-workup\/\"><span style=\"font-weight: 400;\">40 to 300 million<\/span><\/a><span style=\"font-weight: 400;\"> sperm per millilitre of semen. And a healthy semen volume ranges between 2ml and 5ml per ejaculation. Meanwhile, anything below 10 to 20 million sperm per ml is considered to be a <\/span><span style=\"font-weight: 400;\">low sperm count<\/span><span style=\"font-weight: 400;\">. A number of factors can cause <\/span><span style=\"font-weight: 400;\">low sperm count<\/span><span style=\"font-weight: 400;\">, such as:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor lifestyle choices including smoking, drinking alcohol, and drug abuse, among others.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Long-term illnesses and infections (such as organ failure or mumps).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Damage or obstruction in the reproductive system.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hormone or chromosome issues like low testosterone levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deficiency in certain nutrients that are imperative to male fertility.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Other indicators of good sperm health are <\/span><b>motility <\/b><span style=\"font-weight: 400;\">and <\/span><b>morphology<\/b><span style=\"font-weight: 400;\">. Motility refers to the sperm cell\u2019s ability to swim\/move forward, whereas morphology refers to the sperm\u2019s normal shape. <\/span><a href=\"https:\/\/medlineplus.gov\/ency\/article\/003627.htm\"><span style=\"font-weight: 400;\">At least 60%<\/span><\/a><span style=\"font-weight: 400;\"> of the sperm cells should show normal shape and forward movement to be considered healthy.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">How To Increase Sperm Count &amp; <\/span><span style=\"font-weight: 400;\">Volume<\/span><span style=\"font-weight: 400;\">: Lifestyle Tips\u00a0<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">Get Enough Sleep\u00a0<\/span><\/h3>\n<figure id=\"attachment_47481\" aria-describedby=\"caption-attachment-47481\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-47481 size-full\" src=\"https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/bed.jpg\" alt=\"how to increase sperm count and volume; sleep well\" width=\"800\" height=\"533\" srcset=\"https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/bed.jpg 800w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/bed-300x200.jpg 300w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/bed-768x512.jpg 768w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/bed-696x464.jpg 696w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-47481\" class=\"wp-caption-text\"><i><span style=\"font-weight: 400;\">Credit: <\/span><\/i><a href=\"https:\/\/unsplash.com\/@rivphoto\"><i><span style=\"font-weight: 400;\">Greg Rivers<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> via <\/span><\/i><a href=\"https:\/\/unsplash.com\/photos\/YeP1MUZDSsE\"><i><span style=\"font-weight: 400;\">Unsplash<\/span><\/i><\/a><\/figcaption><\/figure>\n<p><a href=\"https:\/\/shopee.com.my\/Bedding-cat.11001155.11001165\"><span style=\"font-weight: 400;\">Sleep<\/span><\/a><span style=\"font-weight: 400;\"> is<\/span><i><span style=\"font-weight: 400;\"> not<\/span><\/i><span style=\"font-weight: 400;\"> for the weak. In fact, having a good night\u2019s rest (at least six to eight hours daily) has been linked to healthy sperm production, as you\u2019re allowing your body to repair itself. Meanwhile, having too little or too much sleep can <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26350472\/\"><span style=\"font-weight: 400;\">impair semen quality<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Stay Active And Exercise Regularly\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Leading a healthy lifestyle is important to boost male fertility and your overall health. If you\u2019re wondering <\/span><span style=\"font-weight: 400;\">how to increase sperm count <\/span><span style=\"font-weight: 400;\">and volume<\/span><span style=\"font-weight: 400;\"> with a specific fitness routine, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4191451\/\"><span style=\"font-weight: 400;\">this study<\/span><\/a><span style=\"font-weight: 400;\"> suggests <\/span><a href=\"https:\/\/shopee.com.my\/Weight-Training-Equipment-cat.11001273.11001301.11001304\"><span style=\"font-weight: 400;\">weightlifting<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/shopee.com.my\/Sports-Outdoor-cat.11001273\"><span style=\"font-weight: 400;\">outdoor exercises<\/span><\/a><span style=\"font-weight: 400;\">. Can\u2019t work out outside at the moment? Consider building your own <\/span><a href=\"https:\/\/shopee.com.my\/blog\/work-out-effectively-handy-gym-equipment\/\"><span style=\"font-weight: 400;\">home gym with these essentials<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Lose The Extra Kilos<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Did you know that having excessive fat can lower testosterone levels? Hence, if you\u2019re overweight or obese, here\u2019s <\/span><span style=\"font-weight: 400;\">how to significantly increase sperm count<\/span><span style=\"font-weight: 400;\"> and volume<\/span><span style=\"font-weight: 400;\">: by losing weight. What\u2019s more, the improvement is even greater for those with higher BMIs, and the weight loss also simultaneously boosts the percentage morphology and motility. Need help getting started? Try one of these <\/span><a href=\"https:\/\/shopee.com.my\/blog\/jump-rope-workouts\/\"><span style=\"font-weight: 400;\">beginner-friendly jump rope exercises<\/span><\/a><span style=\"font-weight: 400;\"> or <\/span><a href=\"https:\/\/shopee.com.my\/blog\/best-workout-apps\/\"><span style=\"font-weight: 400;\">fitness apps<\/span><\/a><span style=\"font-weight: 400;\">!\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Quit Smoking And Vaping<\/span><\/h3>\n<figure id=\"attachment_47483\" aria-describedby=\"caption-attachment-47483\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-47483 size-full\" src=\"https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/no-smoking.jpg\" alt=\"no smoking sign\" width=\"800\" height=\"500\" srcset=\"https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/no-smoking.jpg 800w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/no-smoking-300x188.jpg 300w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/no-smoking-768x480.jpg 768w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/no-smoking-696x435.jpg 696w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-47483\" class=\"wp-caption-text\"><i><span style=\"font-weight: 400;\">Credit: <\/span><\/i><a href=\"https:\/\/unsplash.com\/@sunearthmoonstudio\"><i><span style=\"font-weight: 400;\">Derrick Treadwell<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> via <\/span><\/i><a href=\"https:\/\/unsplash.com\/photos\/HxgXFJHXNwY\"><i><span style=\"font-weight: 400;\">Unsplash<\/span><\/i><\/a><\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">If you\u2019re a smoker, it\u2019s time to call it quits. Besides posing health risks like lung cancer, smoking cigarettes has been found to <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0302283816300690\"><span style=\"font-weight: 400;\">reduce sperm count<\/span><\/a><span style=\"font-weight: 400;\"> and lower sperm quality. And before you think vaping is a safe alternative, it\u2019s not. Vaping can also negatively impact sperm health due to the chemicals that are inhaled into the body.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Reduce Alcohol Intake And Avoid Drugs<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Other vices related to decreased sperm count? <\/span><a href=\"https:\/\/shopee.com.my\/Alcoholic-Beverages-cat.11000003.11000114\"><span style=\"font-weight: 400;\">Alcohol<\/span><\/a><span style=\"font-weight: 400;\"> and drugs. Binge drinking\u2014or having over five drinks in two hours\u2014can lower testosterone levels and libido, as well as <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23274392\/\"><span style=\"font-weight: 400;\">affect semen quality<\/span><\/a><span style=\"font-weight: 400;\">. Whereas illicit drugs like <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5769315\/\"><span style=\"font-weight: 400;\">cocaine and marijuana<\/span><\/a><span style=\"font-weight: 400;\"> have been linked to <\/span><span style=\"font-weight: 400;\">low sperm count<\/span><span style=\"font-weight: 400;\"> and motility.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Don\u2019t Stress<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hectic work schedules and busy lifestyles can lead to prolonged stress. But if you&#8217;re trying to conceive, it\u2019s imperative to minimise and manage stress well. When your body is stressed, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15618989\/\"><span style=\"font-weight: 400;\">cortisol levels<\/span><\/a><span style=\"font-weight: 400;\"> are raised and testosterone is lowered, thus negatively affecting semen quality. To stay relaxed, try picking up <\/span><a href=\"https:\/\/shopee.com.my\/blog\/mindfulness-meditation-exercises\/\"><span style=\"font-weight: 400;\">meditation<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/shopee.com.my\/Yoga-Pilates-cat.11001273.11001301.11001303\"><span style=\"font-weight: 400;\">yoga<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/shopee.com.my\/Aromatherapy-cat.11000168.11000230.11000235\"><span style=\"font-weight: 400;\">aromatherapy<\/span><\/a><span style=\"font-weight: 400;\">, or going for a <\/span><a href=\"https:\/\/shopee.com.my\/Body-Massage-Machines-cat.11000168.11000304.11000320\"><span style=\"font-weight: 400;\">massage<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Wear Loose Clothing And Underwear\u00a0<\/span><\/h3>\n<figure id=\"attachment_47482\" aria-describedby=\"caption-attachment-47482\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-47482 size-full\" src=\"https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/boxer.jpg\" alt=\"how to increase sperm count and volume, loose boxer\" width=\"800\" height=\"601\" srcset=\"https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/boxer.jpg 800w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/boxer-300x225.jpg 300w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/boxer-768x577.jpg 768w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/boxer-696x523.jpg 696w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/boxer-80x60.jpg 80w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/boxer-265x198.jpg 265w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-47482\" class=\"wp-caption-text\"><i><span style=\"font-weight: 400;\">Credit: <\/span><\/i><a href=\"https:\/\/unsplash.com\/@goodchicken26\"><i><span style=\"font-weight: 400;\">Esteban Bernal<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> via <\/span><\/i><a href=\"https:\/\/unsplash.com\/photos\/J08IBx_jFtc\"><i><span style=\"font-weight: 400;\">Unsplash<\/span><\/i><\/a><\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">When it comes to <\/span><a href=\"https:\/\/shopee.com.my\/Men-Clothes-cat.11000587\"><span style=\"font-weight: 400;\">clothing<\/span><\/a><span style=\"font-weight: 400;\">, here\u2019s <\/span><span style=\"font-weight: 400;\">how to increase sperm count <\/span><span style=\"font-weight: 400;\">and volume<\/span><span style=\"font-weight: 400;\">: by wearing loose apparel and <\/span><a href=\"https:\/\/shopee.com.my\/Innerwear-cat.11000587.11000588\"><span style=\"font-weight: 400;\">innerwear<\/span><\/a><span style=\"font-weight: 400;\">. Why? Because the likes of tight briefs and skinny <\/span><a href=\"https:\/\/shopee.com.my\/Jeans-cat.11000587.11000590.11001656\"><span style=\"font-weight: 400;\">jeans<\/span><\/a><span style=\"font-weight: 400;\"> don\u2019t exactly provide an ideal environment for healthy sperm production. Opt for loose <\/span><a href=\"https:\/\/shopee.com.my\/Boxers-Trunks-cat.11000587.11000588.11001643\"><span style=\"font-weight: 400;\">boxers and trunks<\/span><\/a><span style=\"font-weight: 400;\"> instead, which allow better airflow while keeping sperm at the right temperature. If you can\u2019t ditch your <\/span><a href=\"https:\/\/shopee.com.my\/Briefs-cat.11000587.11000588.11001642\"><span style=\"font-weight: 400;\">briefs<\/span><\/a><span style=\"font-weight: 400;\">, go for cotton instead of synthetic fabrics.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Take Fenugreek Supplements And Vitamins C &amp; D<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21312304\/\"><span style=\"font-weight: 400;\">studies<\/span><\/a><span style=\"font-weight: 400;\"> have found <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=fenugreek%20supplement\"><span style=\"font-weight: 400;\">fenugreek supplements<\/span><\/a><span style=\"font-weight: 400;\"> and extracts to be beneficial <\/span><span style=\"font-weight: 400;\">to increase sperm count. How<\/span><span style=\"font-weight: 400;\"> it works is that it helps improve testosterone levels, sex drive, and also fat loss when taken daily. On the other hand, <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=vitamin%20c\"><span style=\"font-weight: 400;\">vitamins C<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=vitamin%20d\"><span style=\"font-weight: 400;\">D<\/span><\/a><span style=\"font-weight: 400;\">, as well as <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=coq10\"><span style=\"font-weight: 400;\">CoQ10<\/span><\/a><span style=\"font-weight: 400;\"> (coenzyme Q10) have been proven to improve sperm concentration and motility, thus increasing the chances of pregnancy.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Eat Well-Balanced Meals\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Aim for a well-balanced and nutritious diet comprising lean <\/span><a href=\"https:\/\/shopee.com.my\/Meat-cat.11000003.11000099.11000102\"><span style=\"font-weight: 400;\">meat<\/span><\/a><span style=\"font-weight: 400;\"> as well as lots of <\/span><a href=\"https:\/\/shopee.com.my\/Fruits-cat.11000003.11000099.11000105\"><span style=\"font-weight: 400;\">fruits<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/shopee.com.my\/Vegetables-cat.11000003.11000099.11000104\"><span style=\"font-weight: 400;\">vegetables<\/span><\/a><span style=\"font-weight: 400;\">. There are certain nutrients that will greatly improve sperm health and quality too, which we will go into detail below.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">How To Increase Sperm Count &amp; <\/span><span style=\"font-weight: 400;\">Volume<\/span><span style=\"font-weight: 400;\">: Foods To Eat And Avoid<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">Consume Antioxidant-Rich Foods Like Walnuts\u00a0<\/span><\/h3>\n<figure id=\"attachment_47486\" aria-describedby=\"caption-attachment-47486\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-47486 size-full\" src=\"https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/walnuts.jpg\" alt=\"walnuts, how to increase sperm count and volume\" width=\"800\" height=\"600\" srcset=\"https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/walnuts.jpg 800w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/walnuts-300x225.jpg 300w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/walnuts-768x576.jpg 768w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/walnuts-696x522.jpg 696w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/walnuts-80x60.jpg 80w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/walnuts-265x198.jpg 265w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-47486\" class=\"wp-caption-text\"><i><span style=\"font-weight: 400;\">Credit: <\/span><\/i><a href=\"https:\/\/unsplash.com\/@leila_myphotography\"><i><span style=\"font-weight: 400;\">Leila Issa<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> via <\/span><\/i><a href=\"https:\/\/unsplash.com\/photos\/t6EOVEcDfo4\"><i><span style=\"font-weight: 400;\">Unsplash<\/span><\/i><\/a><\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">The best foods that boost sperm count are those that are rich in antioxidants. For example, <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=walnut\"><span style=\"font-weight: 400;\">walnuts<\/span><\/a><span style=\"font-weight: 400;\">\u2014they\u2019ve been found to <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22895856\/\"><span style=\"font-weight: 400;\">positively impact semen quality<\/span><\/a><span style=\"font-weight: 400;\">. Other antioxidant-rich <\/span><a href=\"https:\/\/shopee.com.my\/Nuts-cat.11000003.11000010.11000019\"><span style=\"font-weight: 400;\">nuts<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/shopee.com.my\/Snacks-cat.11000003.11000010\"><span style=\"font-weight: 400;\">snacks<\/span><\/a><span style=\"font-weight: 400;\"> to eat are pecan nuts, dark <\/span><a href=\"https:\/\/shopee.com.my\/Chocolate-cat.11000003.11000010.11000012\"><span style=\"font-weight: 400;\">chocolate<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/shopee.com.my\/Blueberries-%E8%93%9D%E8%8E%93-(box)-125g-Fresh-Blueberry-Fruit-i.278518041.5344436546?ads_keyword=wkdaelpmissisiht&amp;adsid=9143735&amp;campaignid=5047061&amp;position=1\"><span style=\"font-weight: 400;\">blueberries<\/span><\/a><span style=\"font-weight: 400;\">, kale, artichoke, and more.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Increase Intake Of Healthy Fats\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Healthy fats in the form of omega-3 and omega-6 fatty acids contribute to healthy sperm motility and concentration, as proven by <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29451828\/\"><span style=\"font-weight: 400;\">this 2019 study<\/span><\/a><span style=\"font-weight: 400;\">. Your best food sources for this include <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=salmon\"><span style=\"font-weight: 400;\">salmon<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=sardine\"><span style=\"font-weight: 400;\">sardine<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=mackerel\"><span style=\"font-weight: 400;\">mackerel<\/span><\/a><span style=\"font-weight: 400;\">, herring, and <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=anchovy\"><span style=\"font-weight: 400;\">anchovies<\/span><\/a><span style=\"font-weight: 400;\">, among others.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Load Up On Zinc From Oysters And Shellfish<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Zinc deficiency has been <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19285597\/\"><span style=\"font-weight: 400;\">linked<\/span><\/a><span style=\"font-weight: 400;\"> to poor sperm quality and low testosterone levels. Therefore, those who want to know <\/span><span style=\"font-weight: 400;\">how to increase sperm count,<\/span><span style=\"font-weight: 400;\"> volume<\/span><span style=\"font-weight: 400;\">, and concentration are advised to consume zinc-rich foods\u2014like <\/span><a href=\"https:\/\/shopee.com.my\/Oyster-meat-%E6%97%A0%E5%A3%B3%E7%BA%AF%E8%9A%9D%E8%82%89-500grams-Per-Pack-i.288301248.8351301687?position=47\"><span style=\"font-weight: 400;\">oysters<\/span><\/a><span style=\"font-weight: 400;\"> and other shellfish\u2014to boost male fertility, balance hormone levels, and protect against <\/span><a href=\"https:\/\/shopee.com.my\/Electronic-Cigarettes-cat.11000979.11000980\"><span style=\"font-weight: 400;\">cigarette<\/span><\/a><span style=\"font-weight: 400;\"> toxins and heavy metals.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Eat More Citrus Fruits And Folate-Rich Vegetables\u00a0<\/span><\/h3>\n<figure id=\"attachment_47484\" aria-describedby=\"caption-attachment-47484\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-47484 size-full\" src=\"https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/orange-kiwi-lemon.jpg\" alt=\"kiwi orange lemon\" width=\"800\" height=\"530\" srcset=\"https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/orange-kiwi-lemon.jpg 800w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/orange-kiwi-lemon-300x199.jpg 300w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/orange-kiwi-lemon-768x509.jpg 768w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/orange-kiwi-lemon-696x461.jpg 696w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-47484\" class=\"wp-caption-text\"><i><span style=\"font-weight: 400;\">Credit: <\/span><\/i><a href=\"https:\/\/www.pexels.com\/@goumbik\"><i><span style=\"font-weight: 400;\">Lukas<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> via <\/span><\/i><a href=\"https:\/\/www.pexels.com\/photo\/photo-of-sliced-kiwi-lemon-and-orange-fruits-1414130\/\"><i><span style=\"font-weight: 400;\">Pexels<\/span><\/i><\/a><\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">For your five a day, specifically go for citrusy fruits that are high in vitamin C such as <\/span><a href=\"https:\/\/shopee.com.my\/Fresh-Egypt-Valencia-Orange-1Pc-i.127913010.8428250469?position=5\"><span style=\"font-weight: 400;\">oranges<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/shopee.com.my\/THE-FRUITS-KING-FRESH-LEMON-BUAH-LEMON-(READY-STOCK)-i.363354946.3480476948?ads_keyword=lemon&amp;adsid=15926724&amp;campaignid=8315573&amp;position=0\"><span style=\"font-weight: 400;\">lemons<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/shopee.com.my\/Fresh-Green-Kiwi-%E5%A5%87%E5%BC%82%E6%9E%9C-5-NOS-i.276305376.8567076302?ads_keyword=wkdaelpmissisiht&amp;adsid=23022140&amp;campaignid=13167646&amp;position=0\"><span style=\"font-weight: 400;\">kiwis<\/span><\/a><span style=\"font-weight: 400;\">, and tomatoes. Besides boosting your immune system, they increase sperm count, motility, and morphology. Also, load up on leafy greens like <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=spinach\"><span style=\"font-weight: 400;\">spinach<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/shopee.com.my\/Fresh-Asparagus-%E9%87%91%E9%A9%AC%E4%BC%A6%E6%96%B0%E9%B2%9C%E8%8A%A6%E7%AC%8B-200g-Daily-Fresh-Pick-Vegetable-from-Cameron-i.406767346.2936440666?position=5\"><span style=\"font-weight: 400;\">asparagus<\/span><\/a><span style=\"font-weight: 400;\">, lettuce, and Brussel sprouts. They\u2019re high in folate, which is crucial for producing strong, healthy sperm.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Try Medicinal Herbs Like Maca Root And Ashwagandha<\/span><\/h3>\n<p><a href=\"https:\/\/shopee.com.my\/Maca-(Yellow)-Black-Maca-Root-Powder-%E7%8E%9B%E5%8D%A1%E7%B2%89-Lepidium-meyenii-supplement-herbal-traditional-i.5488153.3615629110?position=5\"><span style=\"font-weight: 400;\">Maca root<\/span><\/a><span style=\"font-weight: 400;\"> is a nutty-tasting Peruvian herb that\u2019s said to <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19260845\/\"><span style=\"font-weight: 400;\">improve libido<\/span><\/a><span style=\"font-weight: 400;\"> and sperm quality. Similarly, <\/span><a href=\"https:\/\/shopee.com.my\/Ashwagandha-Root-Powder-%E5%8D%B0%E5%BA%A6%E4%BA%BA%E5%8F%82%E7%B2%89-Indian-Ginseng-i.5488153.2773698816?ads_keyword=wkdaelpmissisiht&amp;adsid=7337139&amp;campaignid=876706&amp;position=3\"><span style=\"font-weight: 400;\">ashwagandha<\/span><\/a><span style=\"font-weight: 400;\"> root extract (aka Indian ginseng) is used in Ayurvedic medicine to treat sexual dysfunction and infertility in men, with <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24371462\/\"><span style=\"font-weight: 400;\">studies<\/span><\/a><span style=\"font-weight: 400;\"> showing an increase of up to 165% in sperm count, 53% in semen volume, and 57% in sperm motility. Tip: You can blend these powders in your smoothies or sprinkle them on <\/span><a href=\"https:\/\/shopee.com.my\/Oats-cat.11000003.11000063.11000066\"><span style=\"font-weight: 400;\">oats<\/span><\/a><span style=\"font-weight: 400;\">!\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Avoid Soy And Estrogen-Rich Foods<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When learning <\/span><span style=\"font-weight: 400;\">how to increase sperm count<\/span><span style=\"font-weight: 400;\">, it\u2019s equally important to know what foods to avoid. One example? Soy products like <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=soy%20sauce\"><span style=\"font-weight: 400;\">soy sauce<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=soy%20milk\"><span style=\"font-weight: 400;\">soy milk<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/shopee.com.my\/Smooth-Tofu-Box-Taufu-Lembut-%E9%AB%98%E7%BA%A7%E5%AB%A9%E6%BB%91%E8%B1%86%E8%85%90-(1-Pack)-i.451239856.11607921668?adsid=0&amp;campaignid=0&amp;position=-1\"><span style=\"font-weight: 400;\">tofu<\/span><\/a><span style=\"font-weight: 400;\"> as they contain plant estrogens. When taken in excess, they hinder testosterone bonding and cause low sperm quality.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Limit Processed Meat And Fried Foods<\/span><\/h3>\n<figure id=\"attachment_47485\" aria-describedby=\"caption-attachment-47485\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-47485 size-full\" src=\"https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/sausages.jpg\" alt=\"sausages\" width=\"800\" height=\"533\" srcset=\"https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/sausages.jpg 800w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/sausages-300x200.jpg 300w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/sausages-768x512.jpg 768w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/sausages-696x464.jpg 696w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-47485\" class=\"wp-caption-text\"><i><span style=\"font-weight: 400;\">Credit: <\/span><\/i><a href=\"https:\/\/unsplash.com\/@rachedda\"><i><span style=\"font-weight: 400;\">Rachel Clark<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> via <\/span><\/i><a href=\"https:\/\/unsplash.com\/photos\/MhI8HVjqJf8\"><i><span style=\"font-weight: 400;\">Unsplash<\/span><\/i><\/a><\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">As tasty as they are, you should cut back on fried foods as well as processed meat like sausages, bacon, ham, and <\/span><a href=\"https:\/\/shopee.com.my\/Canned-Meat-Fish-cat.11000003.11000035.11000039\"><span style=\"font-weight: 400;\">canned meat<\/span><\/a><span style=\"font-weight: 400;\">. They\u2019re high in trans fat, and have been found to impact testicular function, thus decreasing both the quality and quantity of sperm.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Minimise Caffeine<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sorry <\/span><a href=\"https:\/\/shopee.com.my\/Instant-Coffee-cat.11000003.11000069.11000073\"><span style=\"font-weight: 400;\">coffee<\/span><\/a><span style=\"font-weight: 400;\"> lovers, but your caffeine intake may have to take a back seat too (until you\u2019ve successfully conceived at least). Excessive caffeine consumption has been linked to higher risks of <\/span><a href=\"https:\/\/www.nichd.nih.gov\/newsroom\/releases\/032416-miscarriage-caffeine\"><span style=\"font-weight: 400;\">miscarriage<\/span><\/a><span style=\"font-weight: 400;\"> and also having a <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28646871\/\"><span style=\"font-weight: 400;\">negative effect<\/span><\/a><span style=\"font-weight: 400;\"> on the male reproductive function. Two cups a day should be your limit; having over four cups could cause abnormal morphology.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Learn More About <\/span><span style=\"font-weight: 400;\">How To Increase Sperm Count<\/span><span style=\"font-weight: 400;\"> By Consulting Your Doctor<\/span><\/h2>\n<figure id=\"attachment_47487\" aria-describedby=\"caption-attachment-47487\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-47487 size-full\" src=\"https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/zinc-supplement.jpg\" alt=\"zinc supplement, how to increase sperm count and volume\" width=\"800\" height=\"600\" srcset=\"https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/zinc-supplement.jpg 800w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/zinc-supplement-300x225.jpg 300w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/zinc-supplement-768x576.jpg 768w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/zinc-supplement-696x522.jpg 696w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/zinc-supplement-80x60.jpg 80w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2021\/09\/zinc-supplement-265x198.jpg 265w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-47487\" class=\"wp-caption-text\"><i><span style=\"font-weight: 400;\">Credit: <\/span><\/i><a href=\"https:\/\/unsplash.com\/@nate_dumlao\"><i><span style=\"font-weight: 400;\">Nathan Dumlao<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> via <\/span><\/i><a href=\"https:\/\/unsplash.com\/photos\/kVv8rucgGtc\"><i><span style=\"font-weight: 400;\">Unsplash<\/span><\/i><\/a><\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Fun fact: It takes up to three months for sperm to mature. Hence, it\u2019s wise to begin adopting a healthier lifestyle and nutrient-dense diet at least three months ahead of your conception date. By doing so, you\u2019ll ensure that the factors you can control won\u2019t get in the way of your chances of getting pregnant. If you\u2019re still suffering from <\/span><span style=\"font-weight: 400;\">low sperm count<\/span><span style=\"font-weight: 400;\">, consult your doctor to find out more ways on <\/span><span style=\"font-weight: 400;\">how to increase sperm count <\/span><span style=\"font-weight: 400;\">and volume<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Already given birth and currently <\/span><a href=\"https:\/\/shopee.com.my\/Feeding-Nursing-cat.11000345.11000405\"><span style=\"font-weight: 400;\">breastfeeding<\/span><\/a><span style=\"font-weight: 400;\"> your newborn? Then consider these <\/span><a href=\"https:\/\/shopee.com.my\/blog\/how-to-increase-breast-milk-supply\/\"><span style=\"font-weight: 400;\">best methods to increase breast milk supply<\/span><\/a><span style=\"font-weight: 400;\">, from nursing practices to recommended foods to eat! <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Planning to start a family soon? Then you\u2019ve probably been curious about how to increase sperm count and volume. After [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":47488,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,73],"tags":[642,406,608,383],"class_list":["post-47480","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bump-to-birth","category-family","tag-family-planning","tag-health-tips","tag-maternal-paternal-health","tag-pregnancy"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Increase Sperm Count: 17 Tips To Boost Male Fertility<\/title>\n<meta name=\"description\" content=\"Planning to conceive but have low sperm count? Here\u2019s how to increase sperm count and volume, from lifestyle tips to the best foods to eat.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/shopee.com.my\/blog\/how-to-increase-sperm-count-volume\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Increase Sperm Count: 17 Lifestyle &amp; Diet Tips To Know\" \/>\n<meta property=\"og:description\" content=\"Planning to conceive but have low sperm count? 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