6 Step Guide to Increasing Your Sperm Count

Trak’s mission is to help you increase sperm count and maximize fertility. Follow this 6-step guide to increase your sperm count over the next 90 days.

Want a more personalized assessment? Take our 5-minute fertility quiz to learn your fertility risks and get tips for how to improve.

STEP 1. ICE YOUR BALLS

STEP 2. ADOPT A SPERM-FRIENDLY NUTRITION PLAN

STEP 3. REMOVE UNNECESSARY TOXINS FROM YOUR LIFE

STEP 4. GET MOVING

STEP 5. SLEEP BETTER

STEP 6. EJACULATE REGULARLY AND HAVE GOOD SEX

That’s right, get those guys good and frosty. Your baby-makers like it chilly. Cooling your onions is one of the easiest ways to increase sperm count.

Your Testicles Need to Stay Cool

Because they need to stay cooler than the rest of your body, testicles hang out of the body. This way, they can catch some breeze and cool off. Your kiwis can do their two jobs better if they stay a few degrees below body temperature. They can make testosterone and sperm.

Our dangly bits get too hot because of the way we live, so they're not working as well as they could. It's not good for sperm to sit, use computers, ride bikes, wear tight clothes, or take hot baths.

Good news: regularly icing your nuts has been shown to reverse our heat-related sack stress and make Family Jewel work a lot better. The number of sperm in the testicles can go up by up to 100% if they are cooled every day for 30 to 60 minutes. You shouldn't laugh at that. This is because the second job of the testicle is to make testosterone. This means that your natural T level will likely go up, which is good for your health and energy.

How to Ice Your Balls

How should you cool your sacks down? Yes, a bag of frozen peas will work. But people might look at you funny, and peas don't stay cool for long. Also, one day you might want to eat those peas.

Getting one of these gadgets made just to help you ice your stones is the only way to really cool down here:

SnowballsTM Underwear is a brand of cooling underwear that has been shown to naturally boost testosterone and male fertility. To keep your boys cool, these organic, all-day underwear are made with a bag that fits special ergonomic ice packs called SnowWedgesTM. Yes, you can cool off all day without anyone noticing.
Not into fancy underwear? Or maybe you're not interested in underwear at all. Check out the UnderdogTM Fertility Cooling Kit. It's a patented method for cooling your balls that you can use by sitting on it. The perfect amount of cooling is provided by an ice pack with a unique wedge form and a precise insulation system. Do you have long car rides to work? Why not let your sandbags cool down during that time?

No matter what you do, try to cool your stuff every day for 30 to 60 minutes. It does work!

Keep in mind that we said "sperm-friendly." NOT nice sperm, because that's gross.

Sperm-friendly means giving your body the nutrients that your sperm need to grow and do well. Some foods, like fried foods, drinks, and soy, are bad for you. On the other hand, eating a lot of zinc, selenium, coenzyme Q-10, and antioxidants can help your sperm count and quality.Here are some of the most important foods for men's reproductive health.

Try a Daily Male Fertility Supplement

Supplements with nutrients can be useful. Most daily pills for male fertility have a good mix of nutrients that have been shown to work in clinical studies. Before getting pregnant, women are told to take prenatal vitamins. Men can (and should) do the same to improve their diet.

Fertility Foods and Meal Tips

Making small changes to what you eat can have a big effect. Choose fish over tuna, sweet potatoes over potatoes, and olive oil over vegetable oil, among other things. Here is a list of some of the best foods for sperm that you should start eating.

Check out our full list of the Top 20 Sperm Superfoods for more information on what foods to include in your healthy diet. You can also get our Men's Guide to Nutrition, which has food ideas, cooking tips, and other useful information.

As a general rule, most chemicals are bad for your sperm. Unfortunately, chemicals and other harmful substances are all around us all the time, and they probably aren't good for our health or our sperm. Most experts think that chemicals and other pollutants are likely a big reason for the sharp drop in sperm counts around the world.

So, if you want to raise your sperm count, you should look for chemicals and pathogens that you can cut down on or even get rid of. Think about the drugs you take, the things you touch, the food you eat, the drinks you drink, and so on.

Imagine being a guy in the woods who can only breathe clean, fresh mountain air. You should try to be that guy as much as possible. Don't let bears eat you.

Be Aware of Medications, Drugs, and Steroids

Do you take any medicines? Ask your doctor if your medicines could make it harder to get pregnant and if there are any other options. Especially if you're taking steroids or testosterone, which can stop your body from making sperm at all.

What about drugs? Yes, most drugs are bad. We do not want to be negative, but if you are trying to get pregnant, you should not use drugs.

Be Aware of the Air Around You

Here are some of the most common toxins found in the environment, at work, and in hobbies that are thought to kill sperm. We're not telling you to quit your job, but if you work in one of these places, be careful and keep yourself safe.

Once more, a man in the woods, taking in the clean mountain air...

Birds fly, fish swim, and guys need to move!

Fat Can Be a Sperm Killer

One of the best ways to tell if your sperm quality is low or if you can't have children is to be overweight and not move around much. Why? Think of the extra fat you have as a machine that makes estrogen.Your testicles need a good amount of natural testosterone to do their job. However, that extra belly jelly is lowering your body's testosterone level, which makes it less able to make sperm. Getting even 20 minutes of cardiovascular exercise every day has been shown to raise the number of sperm.

Are you ready for a real bore? In order to get your BMI in the "Healthy" range (18.5 to 25.0), you can use this tool to find out how much weight you need to lose. For what it's worth, we believe that the BMI values need to be updated. BUT studies do show that guys with a healthy body mass index (BMI) are much less likely to not be able to have children.

Aim for a Healthy BMI

I can't get pregnant or lose weight, both are awful.If you want to lose weight, now might be a good time to give up bad habits and get moving. It will make you feel good, but don't do it just for yourself. It's good for you, your lover, and your child to come. Here are some ideas:

Spend a lot of time sitting during the day, like at a desk job? Take a stand-up desk. At the very least, you should get up and walk around every thirty minutes. It's helpful.
Walking should be more popular. A great way to start working out daily is to make walking a habit.
Do you pay to go to the gym? Good job! Please remember that becoming a member is not enough. You should work out too.

Start out small. You can make a big difference by taking small steps.

Here are some more tips. But wait until you see Step 6, which is a much more fun way to get more sperm. We'll keep our word.

We don't really pay attention to sleeping, even though we do it for about a third of our lives. Getting better sleep is a great way to improve your health and well-being in general, as well as your ability to have children.

While you sleep, your body heals. Also, that's when your body makes testosterone. That's why they measure your testosterone right after you wake up in the morning if you ever get it checked.

Every night, try to sleep for 7 to 8 hours. Though it may be hard, that amount is proven to be healthy for both you and your sperm.

Try to stick to a pattern as much as possible, stay away from caffeine after 3 p.m., and spend as little time as possible in front of a screen or in bright light. There are also a lot of new tools and skilled treatments that can help you sleep better. The equipment that helps people sleep is getting better and better, and you should check it out. It's worth the time and money to get the right sleep because it's important.

Good news, guys: you need to have good sex and release regularly. Win. Win.

You Need to Ejaculate Regularly

It's what guys do. Every time you ejaculate, you keep things down there healthy and clean.

Every two to three days, try to ejaculate. Not ejaculating that often can cause dead sperm cells to build up, which can make the sperm not work well. But if you ejaculate more often than every few days, your sperm count may go down because your body needs a few days to make healthy sperm again.

It's good for more than just your sperm to ejaculate often. Plus it's good for your health in general. One example is that men who ejaculate more often (more than 21 times a month) have a lower chance of getting prostate cancer than men who don't ejaculate very often. The main idea is that ejaculation gets rid of toxins that are bad for the body. Again, making sure that things down there stay healthy and clean.

So there you go guys – build it into your schedule (and feel free to blame us). It's good for you.

Don’t Just Have Sex. Have sex that is "good"

Again, research has shown that having "Good Sex" makes both men and women more fertile. Why? Thanks to Mother Nature.

Men: Having good sex helps the body draw blood deeper, which makes sperm healthy and more fresh. If you wait to get excited, your body will be able to release more sperm. Plus, having good sex can raise your testosterone, help you relax, sleep better, and make you feel better all around.
When a woman has good sex, her cervix may make more mucus, which can make sex more enjoyable and help sperm swim up into her fallopian tube. When you're having an orgasm, your uterus contracts, which can help sperm move up into your body. Experts also say that the deep rest and satisfying release that come after having sex is good for fertility.

What does it mean? That means you, my friend, can focus on two things we're sure you enjoy: having a good love life and ejaculating regularly.

It’s. Just. Good. Science.

10 Ways to Boost Male Fertility and Increase Sperm Count

Infertility is a growing problem worldwide.

About one in six couples have it, and experts think that about one in three cases is just because the male partner is having trouble getting pregnant.

Infertility can't always be cured, but a healthy diet, vitamins, and other changes to how you live can sometimes help.

This piece talks about some of the main lifestyle choices, foods, nutrients, and supplements that have been linked to men being more fertile.

What Is Male Infertility?

Fertility is the natural power of a person to have children.

When a man has a low chance of getting his wife pregnant, this is called male infertility. Usually, it depends on how good his sperm cells are.

The following things about sexual activity and the quality of the sperm may affect fertility:

If someone wants to have sex, that's called libido, which is also sometimes called sex drive. Aphrodisiacs are foods or drugs that claim to make you more sexually interested.
Sometimes men have erectile dysfunction, which is also called impotence, which means they can't get or keep an erection.
Number of sperm cells in a certain amount of semen is an important part of figuring out how good the semen is.
Sperm motility: Sperm cells need to be able to swim in order to stay healthy. The fraction of moving sperm cells in a sample of semen is used to measure sperm motility.
Testosterone levels: Some men may not be able to have children because they don't have enough testosterone, which is the male sex hormone.

There are many things that can lead to infertility, including genetics, general health, exercise, diseases, and food contaminants.

A healthy food and way of life are also important. There are some foods and chemicals that are better for fertility than others.

Here are 10 scientifically proven ways for men to get more sperm and become more fertile.

1. Take D-Aspartic Acid Supplements

D-aspartic acid (D-AA) is an amino acid that is sold as a supplement. It is a type of aspartic acid.

You should not mix it up with L-aspartic acid, which is much more common and is found in many proteins.

D-AA is mostly found in semen and sperm cells, as well as in some glands, like the testicles.

Scientists think that D-AA has something to do with men's ability to have children. In fact, guys who can't get pregnant have much lower levels of D-AA than men who can (3Trusted Source).

Studies have shown that D-AA supplements may raise testosterone levels. Testosterone is a male sex hormone that is very important for male development.

One study looked at men who were having trouble getting pregnant and found that taking 2.66 grams of D-AA every day for three months raised their testosterone levels by 30 to 60% and their sperm count and motility by 60 to 100%.

The number of births among their partners also went up.

Also, a controlled study of healthy men who took 3 grams of D-AA vitamins every day for two weeks saw their testosterone levels rise by 42%.

But the proof doesn't always support what it says. Researchers found that D-AA didn't raise testosterone levels any higher in athletes or strength-trained guys whose levels were already normal to high. In fact, high doses of D-AA lowered testosterone levels.

As a whole, the present evidence suggests that D-AA supplements may help men who aren't getting enough testosterone become more fertile. On the other hand, they don't always help men whose testosterone levels are normal to high.

More research needs to be done on the possible long-term benefits and risks of D-AA vitamins for people.

2. Exercise Regularly

Working out not only makes you feel better about yourself and your body, but it may also raise your testosterone levels.

Studies have shown that men who work out regularly have higher testosterone levels and better quality sperm than men who don't work out.

But you shouldn't work out too much because it might have the opposite effect and lower your testosterone levels. Getting enough zinc can lower this risk.

If you want to improve your fertility but don't do much exercise, one of your first goals should be to start doing more.

3. Get Enough Vitamin C

Oxidative stress happens when the body has too many reactive oxygen species (ROS), which are bad for it.

It happens when the body's own antioxidant defenses are weakened by illness, old age, bad habits, or pollution in the surroundings.

The body makes ROS all the time, but in healthy people, the amount they have is kept in check. High amounts of ROS may cause tissue damage and inflammation, which raises the risk of getting a long-term illness.

Aside from that, there is some proof that oxidative stress and too many ROS may make men unable to have children.

Getting enough antioxidants, like vitamin C, might help fight some of these bad affects. Plus, there's some proof that taking vitamin C pills might make semen better.

Men who were having trouble getting pregnant were given 1,000 mg of vitamin C pills twice a day for up to two months. This made the sperm move 92% better and increased the number of sperm by more than 100%. It also cut the number of sperm cells that were not normal by 55%.

ROS can damage DNA in sperm cells. Another study that looked at Indian factory workers suggested that taking 1,000 mg of vitamin C five times a week for three months might protect against this harm.

Vitamin C pills also greatly increased the number of sperm and their ability to move, while lowering the number of sperm cells that were not working properly.

All of these results show that vitamin C may help men who are having trouble getting pregnant and are also dealing with oxidative stress.

But controlled studies are needed before any claims can be made for sure.

4. Relax and Minimize Stress

Your sexual pleasure and ability to have children may go down if you're stressed.

Scientists think that the hormone cortisol may help explain some of these bad effects of worry.

Stress that lasts for a long time boosts cortisol levels, which strongly lowers testosterone levels. A lot of the time, testosterone levels drop when cortisol levels rise.

People with severe, unexplained anxiety are usually given medicine to help, but there are many relaxation methods that can help with milder forms of stress.

Getting rid of stress can be as easy as going for a walk in the woods, relaxing, working out, or hanging out with friends.

5. Get Enough Vitamin D

Another vitamin that may help your testosterone levels is vitamin D.

One observational study found that guys who didn't get enough vitamin D were more likely to have low testosterone levels.

These results were backed up by a controlled study of 65 men with low testosterone levels and vitamin D deficiencies. Their testosterone levels went up by about 25% after taking 3,000 IU of vitamin D3 every day for a year.

Also, having a lot of vitamin D is linked to sperm moving faster, but the data is mixed.

6. Try Tribulus Terrestris

Tribulus terrestris, which is also called puncturevine, is a medicine herb that is often used to help men get pregnant.

In one study, men with low sperm counts who took 6 grams of tribulus root every day for two months had better energy and erections.

Tribulus terrestris does not raise testosterone levels, but study suggests that it may make the libido-boosting effects of testosterone stronger.

More research is needed, though, to prove that it does work as an aphrodisiac and to look into the long-term risks and benefits of taking it as a supplement.

7. Take Fenugreek Supplements

Trigonella foenum-graecum, or fenugreek, is a famous herb used in cooking and medicine.

For one study, 30 guys who did strength training four times a week were given 500 mg of fenugreek extract every day. The effects of this were looked at.

Compared to men who took a placebo, the men had much higher testosterone levels, more power, and lost a lot more fat.

Another study with 60 healthy men found that taking 600 mg of Testofen every day for six weeks increased strength, libido, and sexual performance. Testofen is made from fenugreek seed extract and vitamins.

This was proven by a different, bigger study of 120 healthy guys. Taking 600 mg of Testofen every day for three months made people say they could get and keep an erection and have more sexual encounters.

Also, the substance raised testosterone levels by a lot.

Remember that fenugreek products were used in all of these studies. If you use whole fenugreek, which is used in cooking and plant tea, it probably won't work as well.

8. Get Enough Zinc

A lot of zinc can be found in animal foods like meat, fish, eggs, and shellfish. Zinc is an important chemical.

Getting enough zinc seems to be one of the most important factors in a man's ability to have children.

Observational studies have found a link between low zinc levels and low testosterone levels, poor sperm quality, and a higher chance of male infertility.

Also, people who are low in zinc can raise their testosterone levels and sperm count by taking zinc tablets.

Zinc tablets may also help stop the drop in testosterone levels that happens when you do too much high-intensity exercise.

These results from observations need to be confirmed by controlled studies.

9. Consider Ashwagandha

The plant Withania somnifera, or ashwagandha, has been used as medicine in India for a very long time.

Studies show that ashwagandha may help men get pregnant by raising their testosterone levels.

Men with low numbers of sperm cells were given 675 mg of ashwagandha root juice every day for three months. This made them much more fertile.

In particular, sperm numbers went up by 167%, semen volume went up by 53%, and sperm motility went up by 57% compared to the beginning of the study. People who got a placebo treatment, on the other hand, showed only small gains.

Some of these effects may be due to higher levels of testosterone.

A study with 57 young men who were doing strength training showed that taking 600 mg of ashwagandha root extract every day greatly raised testosterone levels, muscle mass, and strength compared to a placebo.

There is proof from observing people that ashwagandha supplements may increase the number of sperm, the speed with which they move, the level of antioxidants in the body, and the amount of testosterone in the body.

10. Eat Maca Root

Maca root is a well-known plant food that comes from middle Peru. This plant has been used for a long time to boost libido and pregnancy.

Several tests on men found that taking 1.5 to 3 grams of dried maca root every day for three months increased their sexual desire.

Studies have also shown that maca root may make you more sexually attractive. When given to men with mild erectile dysfunction, 2.4 grams of dried maca root slightly helped their sexual health and erectile dysfunction.

Men who took 1.75 grams of maca root powder every day for three months also had more sperm and better movement.

Some reviews have agreed with these results, but the researchers said that the proof isn't strong enough and that more work is needed before any claims can be made for sure.

Also, maca root doesn't seem to change hormone levels. It wasn't found that healthy, fertile men who took 1.5 to 3 grams of maca root every day for three months had any changes to their testosterone or other reproductive chemicals.

Other Tips :

There are many things that might help you get pregnant, but it depends on what's causing your infertility.

On top of that, remember that your general health and energy often go hand in hand.

With this in mind, anything that makes your health better is likely to also make you more fertile.

Here are eight more ways to improve fertility and the number and quality of sperm:

Take care of your health: Bad habits hurt your health in many ways, including your ability to have children.
Lose the extra weight; being overweight is linked to infertility. If you can't have children and are overweight, one of your main goals should be to lose weight.

Limit how much booze you drink: Heavy drinking should be avoided because it can lower testosterone levels and hurt the quality of semen.

Take in enough folate: A few studies show that not getting enough folate may hurt the quality of semen.
Get enough sleep: Getting enough sleep is very important for staying healthy. Poor semen quality has also been linked to not getting enough or enough sleep.

Nuts are a good snack: Eating a lot of antioxidant-rich foods, like walnuts, may help with getting pregnant.
Think about supplements: Taking antioxidants also seems to help. There is some proof that coenzyme Q10 makes semen better.

Do not eat too much soy: There are a lot of isoflavones in soy, and these are linked to lower-quality sperm.

Lesson Summary

The text offers a 6-step guide to enhancing sperm count and fertility in men:

• Your Testicles Need to Stay Cool
• Follow a sperm-friendly nutrition plan
• Eliminate toxins from daily life
• Engage in physical activity
• Improve sleep quality
• Ejaculate regularly through fulfilling sexual activities

Key points highlighted in the text include:

• There are methods to boost testosterone levels and sperm count, such as taking D-Aspartic Acid supplements
• Regular exercise can enhance testosterone levels and sperm quality
• Vitamin C could help counteract oxidative stress and improve sperm quality
• Stress management is essential, as stress can negatively affect testosterone levels and fertility
• Supplements like Tribulus terrestris, fenugreek, ashwagandha, and maca root may have benefits for libido, testosterone levels, and sperm quality
• Adequate zinc intake is crucial for testosterone levels and sperm quality
• Maintaining overall health through weight management, limited alcohol consumption, sufficient sleep, and a diet rich in antioxidants may positively influence fertility and sperm quality

It is vital to bear in mind that further research is required to validate the effectiveness, long-term benefits, and risks of these strategies and supplements in enhancing male fertility.