5 Ways To Increase Your Sperm Count

Men with healthy puberty produce millions of sperm cells daily. Sperm is a male fertility cell that helps procreate and fertilize the female egg or ova. These cells generate in the testicles in the presence of a male sex hormone called testosterone (via Medical News Today). Every time a male ejaculates during intercourse into the woman's vagina, it releases a stream of semen containing numerous male reproductive cells, which upon entering the uterus and fallopian tubes, can end up pairing with and fertilizing an egg.

The number of male sex cells in semen is known as the sperm count. While the quantity may vary from person to person, the normal sperm count range is between 15 million to 200 million per millileter, according to Healthline. Anything less than this range is considered low sperm count (aka oligospermia). If a female partner has been unable to conceive for a while, it may be because of a low sperm count from the male. Numerous factors can impact sperm count and cause problems in conceiving a child.

One of the most important things to do is to quit smoking. Verywell Family explains that habitual smokers tend to have not only a decreased sperm count, but also slow-moving sperm, and a higher risk of DNA damage to the sperm cells. Speaking of unhealthy habits, it's also vital to limit your alcohol intake. Drinking moderately is okay but binge-boozing can cause more harm than good to your reproductive system.

Additionally, you may want to add exercise to your routine, whether it's a sport, yoga, or simply walking. Exercise has been shown to increase testosterone levels when performed regularly. And on a similar note, Harvard T.H. Chan School of Public Health reported that men who spend a major chunk of the day watching TV have 44% lower sperm count, while those who exercise daily have 73% better sperm count, suggesting a reduced number of hours spent sitting in front of the TV (or sitting in general) can help improve your counts. 

You may also want to consider adding some multivitamins to your daily routine. Healthline reports that various vitamins such as C and D can help improve male fertility. A 2011 study published in Hormone Metabolic Research showed that men who added 3,000 IU of vitamin D3 daily for a year had increased their testosterone levels by 25%.