Low sperm count is a common problem among men, and it can have an effect on fertility. Learn about 9 ways to increase a low sperm count.

Low sperm count is a common problem among men, and it can have an effect on fertility. Fortunately, there are several steps you can take to try to increase your sperm count and improve you and your partner’s chances of getting pregnant. In this article, we provide 9 tips for increasing sperm count.

Before we explain how lifestyle changes and other factors can help you increase your sperm count and improve your reproductive health, let’s review some background information about sperm.

Sperm and sperm health

Sperm is the male sex cell (also known as a gamete) that is responsible for fertilising a mature female egg (ovum) and contributing half of the genetic makeup of a new baby.

Produced in the testicles through a process called spermatogenesis, sperm cells are formed with the help of various hormones, including testosterone. When a male is sexually stimulated, sperm mixes with semen (seminal fluid), which is a thick, whiteish fluid that transports sperm cells out of the penis during ejaculation.

Healthy sperm are important for reproduction and male fertility. Sperm health is determined and measured according to several characteristics:

  • Sperm morphology refers to the shape and size of individual sperm cells. A normal sperm cell has an oval head and long tail.
  • Sperm motility refers to the ability of sperm cells to move quickly in a forward motion.
  • Sperm count refers to the total number of sperm cells that are present in one ejaculation. Sperm count may be measured by concentration (the number of sperm per mL of semen) or by the absolute number of sperm in ejaculate. According to the World Health Organization, a normal sperm concentration is > 15 million/mL ejaculate.

What is low sperm count?

Low sperm count (also called oligospermia) is a male medical condition that arises when the number of sperm in one millilitre of ejaculate (semen that has been ejaculated) falls below 15 million. A low sperm count may be further classified as mild, moderate or severe.

Males who do not have any sperm detectable in their ejaculate may be diagnosed with a condition called azoospermia, which is treated in a different manner.

Does a low sperm count impact chances of conceiving?

Although not always the case, having a low sperm count may impact you and your partner’s chances of getting pregnant. In general, the lower your sperm count is, the more difficult it will be to get pregnant.

A low sperm count may also be associated with additional factors that impact fertility, such as genetic conditions, reproductive disorders, and hormonal imbalances. In these cases, your sperm count may be one of several semen parameters causing fertility issues.

Diagnosis of low sperm count

When should I think about getting my sperm count checked?

If you are hoping to get pregnant, it may be a good idea to get your sperm count checked if:

  • You and your female partner have been having regular sexual intercourse for over a year and have not yet conceived. This may be shortened to six months if your female partner is 35 years of age or older.
  • You have been diagnosed with a condition that may impact your reproductive health or sexual functioning. This may include a severe bacterial infection, a genetic disorder, or a sexual disorder.
  • You have received treatment that may have impacted your reproductive system or sexual functioning, such as chemotherapy.
  • You are regularly experiencing sexual dysfunction, such as difficulty getting an erection or ejaculating.

How do I find out if I have a low sperm count?

The first step to finding out if you have a low sperm count is to book an appointment with a fertility specialist or fertility clinic. After your initial fertility consultation, a physical examination, and fertility blood tests, your fertility specialist may recommend a semen analysis.

This test for male fertility involves providing a sample of semen. Beyond measuring your sperm count, a semen analysis evaluates additional semen parameters to check for abnormalities.

What may cause a low sperm count?

A low sperm count may be influenced by your lifestyle, environment, and/or a medical condition. While there are many risk factors for low sperm count, the exact cause is difficult to determine. In the majority of cases, the cause of a low sperm count is unknown (also known as idiopathic).

In this section, we provide some of the most common risk factors that may impact sperm production. Keep in mind that in addition to impacting the number of sperm you have, the following factors may also affect your sperm quality and functioning.

Lifestyle factors

There are a variety of behaviours, commonly referred to as lifestyle factors, that may impact the number of sperm you produce. Some lifestyle factors are:

  • Heavy Alcohol Consumption. Repeatedly drinking excessive amounts of alcohol at one time (also known as binge drinking) or on a daily basis is associated with reduced sperm production and quality.
  • Smoking Tobacco and Drug Use. The habitual use of tobacco and some recreational drugs has been associated with reduced sperm production, quality, and count.
  • Overweight and Obesity. The impact of obesity on spermatogenesis is widely acknowledged. Excess weight may impact sperm production by producing a hormonal imbalance, decreasing the number of Sertoli cells (cells in the male testes that that regulate sperm production), and increasing scrotal temperatures.
  • Emotional stress. Both acute stress (caused suddenly by an event) and chronic stress (a consistent feeling over a longer period of time) can cause hormonal imbalances, which may impact sperm production and sperm quality.

Medical factors

Medical factors refer to causes of low sperm count that are tied to health issues or medical treatments. Some common medical factors include:

  • Varicocele. A varicocele refers to a group of swollen veins in the scrotum (a thin sac of skin that contains several sexual organs, including the testes). Having a varicocele is not uncommon, and it does not always mean that you will have fertility issues. While it is unclear exactly how a varicocele impacts fertility, it has been associated with a lower sperm count.
  • Genetic Conditions. There are various genetic disorders, such as Klinefelter’s syndrome and cystic fibrosis, that result in irregular reproductive development. This may impact sperm production and fertility.
  • Hormonal Imbalance. In order for the highly complex process of spermatogenesis to take place, you must be producing the hormones that stimulate sperm production. Improper functioning of the organs that produce these hormones (including the testes, hypothalamus, and pituitary gland) may result in a low sperm count.
  • Medical Treatments or Procedures. Receiving particular medical treatments for a health issue may have an impact on sperm production and overall fertility. Some examples of this include chemotherapy, testicular surgery, testosterone replacement therapy, and various prescription medications.
  • Ejaculatory Dysfunction. While we have mainly discussed issues with sperm production, a low sperm count may also result from the inability to ejaculate correctly, or even at all (also known as anejaculation). Ejaculatory dysfunction may be caused by various things, including diabetes, spinal injuries, surgery of the urinary tract or prostate, and medication.

Environmental factors

Environmental factors refer to elements in your surroundings that may impact your sperm count, such as:

  • Exposure to chemicals and heavy metals. Coming into contact with particular chemicals (such as pesticides, herbicides, flame retardants, bisphenol (BPA) and phthalates) and heavy metals (such as lead and cadmium) may impact sperm production and reproductive functioning.
  • Radiation exposure. Exposure to ionising radiation (e.g., x-rays, radiotherapy, nuclear accidents) can potentially permanently impair sperm production and parameters. The impact of non-ionising radiation (e.g. cellphones, laptops, microwaves) is less clear.
  • Exposing the testicles to high temperatures. Exposing the testicles to high temperatures may result in impaired sperm production and infertility. Read on to learn more about this.

9 Tips for improving your sperm count

There are a variety of adjustments that you can make to improve your chances of conceiving. In this section, we make 9 suggestions for increasing your sperm count and overall reproductive health.

1. Eat a balanced diet

Eating a balanced diet can help you avoid or manage several health conditions that impact fertility, including obesity and type 2 diabetes. By monitoring your caloric intake, limiting your intake of saturated fats, trans fats, and sugar, and eating foods with high nutritional density, you are more likely to reach and maintain a healthy weight. Additionally, a diet that is rich in Omega-3 fatty acids (found in fish, nuts, seeds, and vegetable oils) and vitamins C and E (found in some fruits, vegetables, nuts) may positively impact your sperm quality and fertility.

While there is a general consensus that eating healthy is associated with good reproductive health and fertility, the exact definition of a healthy diet is not always clear. It is best to consult with your fertility specialist if you have any questions.

2. Exercise Regularly

In combination with good nutrition, exercising regularly is an excellent way to maintain a healthy weight. Additionally, exercising can be a positive way to manage stress and may increase male fertility by reducing inflammation and protecting the body from oxidative stress (OS). OS can have a major impact on male fertility by damaging sperm quality and impacting fertilisation rates.

While getting regular exercise has been positively associated with improved sperm and semen production, particular sports (such as cycling) and intensely exercising for a longer period of time have been associated with decreased semen and sperm quality.

3. Cut out smoking and recreational drugs

In addition to having consequences to your overall health, the continuous use of tobacco and certain recreational drugs, including marijuana, opiates, amphetamines, and anabolic steroids (taken to increase muscle growth and repair), has been shown to decrease sperm production, sperm quality, and sexual functioning. It is best to avoid these substances while trying to get pregnant.

Several studies have shown that stopping drug use and smoking can improve your sperm count and quality. Furthermore, it can improve your overall health. If you have become reliant on tobacco or drugs, ask your fertility specialist about safe options for quitting.

4. Moderate your alcohol consumption

Drinking excessive amounts of alcohol can have a severe impact on your reproductive and overall health. In particular, heavy drinking can interfere with hormone production, which can reduce testosterone levels and impact sperm production and quality. It may also lead to liver disease, which is associated with decreased testicular functioning and libido.

The exact amount of alcohol that impacts fertility is still debated. According to one meta-analysis study, men who drank on a daily basis were more likely to have a reduced semen volume and sperm motility than men who drank occasionally or not at all. To be on the safe side, the best thing you can do is moderate both how much (quantity) and how often (frequency) you drink.

5. Talk to your fertility specialist about medications you are taking

There are various medications prescribed for reasons unrelated to fertility and reproduction that may have an impact on your sperm production and fertility. Some common medications that impact spermatogenesis include antidepressants, anti-epileptics, antiretroviral drugs, antihistamines, and antineoplastic drugs (used to treat cancer).

Speak with your fertility specialist to find out whether medication may be impacting your sperm count.

6. Avoid exposing your testicles to heat

Temperature regulation is crucial to sperm production. A shift in scrotal temperatures by several degrees has been associated with reduced sperm production and infertility.

According to various studies, potential issues with sperm production and quality may arise from: wearing tight clothing or underwear, working in an environment with heat exposure, using a hot tub or sauna for a prolonged period, and sitting with your legs together for long periods of time (such as when working on a laptop). In the majority of these cases, a normal sperm count was recovered after adjustments were made.

Although additional research is still needed, you may benefit from wearing looser clothing (such as boxers), taking precautions at work, limiting your use of hot tubs and saunas, and adjusting your position when sitting.

7. Find ways to reduce your stress

The process of trying to conceive can be highly stressful. While emotional stress is recognised as a having a huge impact on health, it may also impact your fertility. In one self-report study, men who experienced two or more instances of acute stress in a three-month period were more likely to have a lower sperm concentration and reduced motility.

Commonly recommended ways to improve stress include exercising regularly, getting enough sleep, taking up a hobby, eating healthy and limiting your use of alcohol and stimulants, connecting with supportive people, and seeking out professional help.

Reducing stress may be easier said than done. Speaking to your fertility specialist about your stress level is a good way to find out more about management strategies and options.

8. Get the right amount of undisrupted sleep

Sleep is vital to human functioning and can play a role in regulating emotions, reducing stress, sharpening memory and attention, and improving physical and mental health. While the amount of sleep required for ideal functioning may vary between people, several studies have concluded that 7-8 hours of nightly sleep is best for adults.

Both the amount of time that you sleep and your quality of sleep may impact your sperm production. According to one study, sleeping too little (6 hours or less) or too much (9 hours or more) and going to bed past 10 p.m. may be associated with reduced sperm concentration, lower sperm survival rates, and lower sperm motility.

To maximise the benefits of a good sleep, plan to be in bed by 10 p.m. and swap your blue-light emitting phone for a book or restful music at least an hour before sleeping.

9. Consider taking antioxidant supplements

While the relationship between antioxidants and fertility is frequently debated, several studies have found that taking antioxidant supplements improves semen parameters and male fertility. Antioxidants are molecules that moderate the impact of free radicals, which are chemical compounds in the body that can activate oxidative stress (OS).

According to one meta-analysis, an increase in sperm concentration is significantly associated with the mineral selenium, omega-3 fatty acids, and coenzyme Q10 (CoQ10) and L-carnitine (which are both produced by the body). An increase in sperm count and other parameters has also been associated with vitamin C and vitamin E.

While some supplements may be useful for your reproductive health and fertility, taking too much of them can have a negative effect. Your fertility specialist can help you understand where you may have deficiencies and clarify appropriate supplements and dosages.

Fertility treatment options if male fertility does not improve

In the event that your sperm count is not improving, your fertility specialist may recommend the use of assisted reproduction.

Some common forms of assisted reproduction include:

  • Intrauterine Insemination (IUI). IUI is a form of artificial insemination where male sperm are directly inserted into a woman’s uterus.
  • In vitro fertilisation (IVF). IVF is a form of artificial insemination where a mature female egg (ovum) is removed from the ovaries and fertilised with male sperm in a test tube.
  • Intracytoplasmic Sperm Injection (ICSI). ICSI is a form of artificial insemination where a mature female egg (ovum) is removed from the ovaries and fertilised with a single male sperm cell in a test tube.

Takeaway

Having a low sperm count does not necessarily mean that you will have fertility problems, but it may impact your chances of conceiving. In general, the lower your sperm count is, the more difficult it may be to conceive. In the majority of cases, the cause of a low sperm count is unknown. However, there are various lifestyle, medical, and environmental factors that may result in a decrease in sperm production.

You may improve your sperm production and fertility by maintaining a healthy weight through balanced diet and regular exercise, ceasing smoking and recreational drug-use, limiting testicular heat exposure, reducing your stress levels, moderating your alcohol intake, getting the right amount of sleep, increasing your intake of antioxidants, and consulting your fertility specialist about medication that you are taking.

Starting a family is not always easy. If you think that you may have a low sperm count or would like to find out more about fertility testing, our experienced fertility specialists are here to talk. Reserve your spot for a free consultation now!