Got a Low Sperm Count? Here's How to Improve It!

A low sperm count is something that troubles many men nowadays. Stressful lifestyles, nutritional deficiencies, and chemical poisoning via pollutants in the environment and toxins in our food, are to blame.




How do you stimulate sperm count?

Much can be done to improve low sperm counts. However, if the cause is radiation and chemical poisoning that has damaged your genes before birth, then not a lot can be done. For example, in Vietnam, since the war, many men have found that they have fertility issues as their parents had been exposed to 245T or Agent Orange,

However, if you were born healthy and your low sperm count is simply due to a stressful lifestyle, then you have a good chance of being able to restore your health and improve your sperm count. Here’s how!


Exercise Regularly

man exercising by the sea

Exercising not only improves your confidence and physical performance, but it may also raise your testosterone levels. Studies have shown that men who exercise regularly have higher testosterone levels and better semen quality than those who are inactive.

However, you should avoid too much exercise as this might have the opposite effect and potentially reduce testosterone levels. So, if you rarely exercise, but want to improve your fertility, becoming more active should be one of your top priorities.

Relax and Minimize Stress

Stress might reduce your sexual satisfaction and decrease your fertility. Researchers believe that the hormone cortisol may be partly to blame here. The reason for this is that prolonged stress raises levels of cortisol, which has strong negative effects on testosterone. When your cortisol levels go up, your testosterone levels go down.

While severe, unexplained anxiety is usually treated with medication, milder forms of stress can be alleviated by using a number of relaxation techniques. Stress management can be as simple as taking a walk in the countryside, meditating, exercising, or spending time with close friends. You can also utilize pressure point therapy, discussed later in the article. 

Get Enough Vitamin C

pineapple cuttings

Oxidative stress occurs when levels of reactive oxygen species (ROS) reach harmful levels in the body. This happens when the body’s own oxidative defenses are overwhelmed because of disease, old age, environmental pollutants, or an unhealthy lifestyle.

ROS are constantly being produced in the body, but their levels are kept in check in healthy people. High levels of ROS may promote tissue inflammation and injury, increasing the risk of chronic disease. There is also some evidence that oxidative stress and high levels of ROS can lead to infertility in men.

Adequate intake of antioxidants, such as vitamin C, can help to counteract some of these harmful effects. There is also some evidence that vitamin C supplements can improve semen quality.

A study of infertile men showed that taking 1,000 mg of vitamin C supplements twice a day for up to two months increased sperm motility by 92% and sperm count by more than 100%. It also reduced the proportion of deformed cells by 55%.

To increase your vitamin C intake, you should make sure you eat bell peppers, kale, pineapples, broccoli, oranges, Brussels Sprouts, mango, and kiwi.

Get Enough Zinc

Zinc is an essential mineral that is found in high amounts in animal foods such as meat, eggs, fish, and shellfish. In fact, adequate zinc intake appears to be one of the cornerstones of male fertility.

Studies have shown that low zinc status or deficiency is associated with low testosterone levels, poor-quality sperm, and an increased risk of male infertility. Also, it has been found that taking zinc supplements increases testosterone levels and sperm count in those who are low in zinc.

Reduce Exposure to Toxins


Poor quality sperm is believed to be caused by exposure to xenoestrogens – endocrine disrupters, a category of toxic chemicals that make hormones less effective. You might not be able to totally avoid these, but you can certainly minimize the impact that they can have on your health.

Some of the common sources of endocrine disrupters are herbicides, pesticides, plastics, chlorinated water, industrial pollutants, canned foods, synthetic medicine, commercial deodorants, dairy products, and soy milk.

You should also avoid foods that are high in sugar at all costs. Sugar is toxic and its consumption depletes many nutrients in your body. It can also cause a hormonal imbalance and suppress your immune system.

You need to eat foods that are high in antioxidants as these will neutralize toxins and free radicals that find their way into your body. The best sources of antioxidants are colorful, organic fruits and vegetables – eat them raw or juice them!

Herbal Remedies

The herbs found below may be effective for healing male infertility. They help to increase blood flow to the sexual organs and strengthen libido with no side effects. When taking these, you might also find that they help to improve erections and sexual desire.

You’ll need to take these aphrodisiac herbs for at least three months before you experience their benefits. Don’t take them within three hours of taking other medication.

• Ashwagandha: this root extract can drastically increase sperm count, semen volume, and sperm motility. It also helps to improve overall health, increases vitality, and calms the nerves. Mix ½ a teaspoon of ashwagandha powder with a glass of carrot juice and drink it twice a day. 
• Maca root: the black variety of maca root is helpful for improving sperm production and motility. Start with ½ a teaspoon a day and gradually increase up to 1-3 teaspoons a day. Divide the portion into two doses daily. You can add it to a glass of water, juice, or a smoothie. 
• Korean ginseng: helps to increase testosterone levels, sperm count, and motility. Take 1-3 capsules of Korean ginseng daily for at least three months. 
• Garlic: this is a natural aphrodisiac that increases sperm production and improves blood circulation to the sexual organs. Simply eat 2-3 cloves of crushed garlic a day, swallowing it with a glass of water. 

What are the pressure points for fertility?

acupressure for Sperm count

Acupressure is a therapy modality invented about 5,000 years ago in the East. It involves applying pressure to specific points where nerves, muscles, and connective tissue can be stimulated to help guide the body to heal or balance itself. It can maintain hormonal balance and decrease stress associated with infertility. It revitalizes the reproductive organs and the life-force energy (known as qi) in the body. It has also been found in studies to help with inflammation-related fertility issues. 

1. Yin Tang: the third eye. This point relieves stress, aids in sleep problems, and treats brain fog. 
2. Liver 3: found in the webbing between the first and second toes. Helps build blood.
3. Stomach 36: found just below the knee cap, a finger width inwards. Good for awakening qi, regulating the kidneys, and calming the mind. 
4. Kidney 9: located a third of the way between the inner ankle and inner knee, this point soothes anxiety and fear, and helps build blood. 
5. Ren 12: this point, as well as the following two, are located along the middle of the belly, on an energetic channel linked with fertility. 5 fingers' width above the belly button is a point that regulates qi, and also helps with digestion issues. 
6. Ren 4: located 4 fingers' width below the belly button, this point awakens the fertile center and energizes the qi. 
7. Ren 6: located 2 fingers' width below the belly button, this point builds up blood and qi, and regulates hormones.
8. Bladder 23 and UB 23: these are two points located at the lower back, in between the second and the third lumbar vertebrae, two finger-width away from the spine at the waist level. These help with infertility, impotence, quick fall (ejaculation), reproductive issues, fatigue, and even lower back pain!  

Self-acupressure guidelines:

  • The pressure should be strong but not painful. 
  • Apply firm, steady pressure for 30 seconds to 2 minutes. 
  • Work symmetrically: one side and then the other one.
  • Massage each point with a clockwise motion.  


Other Helpful Tips


Lose excess weight: Obesity is associated with fertility. If you are infertile and obese, weight loss should be one of your main goals!

Limit your alcohol intake: Avoid heavy alcohol consumption as this might reduce your testosterone levels and impair semen quality.

Get enough sleep: Getting enough sleep is vital when it comes to maintaining your health. Restricted or excessive sleep has been linked to poor semen quality.

Avoid eating too much soy: Soy is rich in isoflavones, which are associated with lower semen quality.

Snack on walnuts: Eating a lot of antioxidant-rich foods, such as walnuts, seem to help with fertility issues.

Sources: healthline and juicing-for-health
Images: depositphotos

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