Easy ways to improve your sperm count

If you’re hoping to try for a baby, you might be worried about the possibility of having a low sperm count. Find out how your sperm count could be increased Trying for a baby? Consider boosting your sperm count first, as low sperm count is currently a problem in the UK. A 2017 meta-analysis of studies, published in Human Reproduction Update, found the average sperm count among men in Western countries has dropped by more than 50% in 40 years.¹

Why is the sperm count dropping?

Research into exactly what’s causing the decline is still ongoing.² But it’s known that sperm count is affected by a range of triggers^3,4 including:

• infections
• hormonal imbalance
• exposure to radiation or industrial chemicals like pesticides
• recreational drugs
• too much alcohol
• smoking
• being overweight
• stress

What can help increase sperm count?

There are plenty of ways you can help encourage sperm numbers naturally. Try these tips:

1. Tuck into nuts…

Nuts contain omega-3 fatty acids, antioxidants, including vitamins C and E, selenium and zinc, plus folate – all thought to help sperm count.⁵ A 2018 meta-analysis, published in European Society of Human Reproduction and Embryology, found a rise in sperm count and quality among fertile men who ate a 60g mix of almonds, hazelnuts and walnuts every day, alongside their normal diet.⁶

2. …especially Brazil nuts

These nuts are a particularly rich source of selenium⁷. Canadian researchers discovered that low selenium levels are linked to low male fertility, while higher levels could improve reproduction rates.⁸ Just two Brazil nuts a day can provide all the selenium you need (55mcg)⁹ but don’t overdo it.¹⁰

3. Avoid hot baths

Wallowing in hot water isn’t good for your sperm count. A 2007 study by the University of California investigated 11 infertile men, who spent at least 30 minutes immersed in hot baths, Jacuzzis or hot tubs each week. They found that a tub-free routine improved their sperm counts by nearly 500%.^11,12

4. Go easy on soy foods

Soy foods like tofu and soya milk contain plant oestrogens called phytoestrogens. In humans, they have a similar effect to the female hormone oestrogen, so it’s thought they may interfere with sperm production.¹³ A 2008 study carried out by Harvard School of Public Health reported that a diet rich in soya foods or drinks was linked to a lower sperm count,¹⁴ so cut down your intake if you’re concerned.

Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.

Shop our Vitamins & Supplements range. Sources 1. Levine H, et al. Temporal trends in sperm count: a systematic review and meta-regression analysis. Available from: https://academic.oup.com/humupd/article-abstract/23/6/646/4035689?redirectedFrom=fulltext 2. The Guardian. Sperm counts among western men have halved in last 40 years – study. Available from: https://www.theguardian.com/lifeandstyle/2017/jul/25/sperm-counts-among-western-men-have-halved-in-last-40-years-study 3. Mayo Clinic. Low sperm count. Available from: https://www.mayoclinic.org/diseases-conditions/low-sperm-count/symptoms-causes/syc-20374585 4. As above 5. Science Daily. A diet rich in nuts improves sperm count and motility. Available from: https://www.sciencedaily.com/releases/2018/07/180704112048.htm 6. As above 7. Thomson CD, et al. Brazil nuts: an effective way to improve selenium status. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18258628 8. Bleau G, et al. Semen selenium and human fertility. Available from: https://www.ncbi.nlm.nih.gov/pubmed/6500080 9. Medical News Today. Selenium: What it does and how much you need. Available from: https://www.medicalnewstoday.com/articles/287842.php 10. As above 11. Shefi S, et al. Wet heat exposure: a potentially reversible cause of low semen quality in infertile men. Available from: https://www.ncbi.nlm.nih.gov/pubmed/17335598 12. BBC News. Hot baths may cut male fertility. Available from: http://news.bbc.co.uk/1/hi/health/6418771.stm 13. Lund University. Estrogens and phytoestrogens in male infertility. Available from: http://portal.research.lu.se/ws/files/1926597/2835049.pdf 14. Chavarro JE, et al. Soy food and isoflavone intake in relation to semen quality parameters among men from an infertility clinic. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18650557