Increasing Sperm Count
If you and your partner have been trying to conceive and a semen analysis has shown lower-than-expected results, there are things you can do to increase sperm count and quality, and they've been proven to work. It takes a while (sperm production has a 72-day cycle), but what you can do to help fertility in men is well-researched, and there are medical interventions available when men need a little extra help. Here, we'll look at what causes low sperm count, what the research says about food and supplements, what lifestyle changes really make a difference, and when medical help is available.
If you would rather work with a practitioner who can assess your individual circumstances and design a plan specifically for you, then Floralia Wellness offers male fertility support alongside their female partners.
Why sperm count matters for conception
Conception is a numbers game at the biological level. Each ejaculate must have sufficient numbers of healthy and mobile sperm for even a single one to have a good chance of reaching an egg and fertilising it. When the number of sperm is low, the likelihood of conception in any given month is reduced, and the time to conception is significantly prolonged.
But sperm count alone is just half of the story, and a semen analysis will also show how well the sperm are moving, their shape, and volume of semen, in addition to other semen parameters. A man with a medium sperm count and high motility will have a higher chance of conceiving than a man with a high sperm count and low motility. However, in most cases, sperm count is the first indicator of a potential problem, and raising this will have a beneficial effect on other semen parameters as well.
What counts as a low sperm count
The World Health Organisation recommends that the reference range should be 15 million sperm/cu ml, with a total count of 39 million in an ejaculate. If the sperm count falls below these figures, it is then termed “oligospermia”. The severity of low sperm count determines the treatment outcome.
The range for mild oligospermia is between 10 and 15 million per millilitre. At this count, it is possible for couples to conceive naturally. Moreover, there is a good possibility of improving the sperm count in a short time. Moderate oligospermia ranges from 5 to 10 million per millilitre. At this level, the possibility of natural conception without assistance starts to decline. Severe oligospermia is anything less than 5 million per millilitre. At this point, a fertility expert will recommend IVF with ICSI.
These figures are useful as a framework, but they are reference ranges, not a verdict. Floralia's practitioners work with men daily who are improving their fertility using nutritional and lifestyle interventions, which can mean the difference between IVF and natural conception. You can learn more about how they help men on the male infertility support page.
What causes low sperm count
The production of sperm is a very controlled mechanism that is dependent on hormones, temperature, blood circulation, and the absence of interference from toxins or infection. If any of these factors is altered, then the number of sperm produced by the testes is reduced, or the quality of the sperm is compromised. The key difference between general advice and a specific solution is understanding the cause of your specific condition.
Lifestyle factors that reduce sperm production
The most common causes of low sperm counts among the men Floralia sees are things they can control, which is actually good news.
Smoking has a dose-response effect on sperm count and motility. The chemicals in cigarette smoke cause oxidative stress, which directly damages sperm DNA. Improvement in semen parameters is observed two to three months after cessation of smoking in men.
Alcohol consumption is more important than most people think. Excessive alcohol can reduce the hormone testosterone and even affect the pituitary gland's ability to signal the testes. A couple of drinks a week will not have an impact, but regular heavy consumption has been shown to have a detrimental effect on sperm quality.
Excessive weight gain alters hormone levels in ways that have a direct impact on sperm. Fat tissue, for instance, leads to an increase in the conversion of testosterone to oestrogen. This suppresses the natural drive to produce sperm. A healthy weight, achieved through diet and exercise, can help men with low sperm counts more than anything else. A 2024 narrative review, which examined the decline in sperm quality globally, identified obesity as one of the major modifiable risk factors.
Chronic stress is another common factor. When you are under chronic stress, your body remains in a state of stress, which causes high levels of cortisol hormones, leading to a decrease in the levels of reproductive hormones. This can quietly affect sperm quality, despite everything else in your life appearing to be okay.
The use of recreational drugs, such as cannabis and anabolic steroids, merits a special mention. Cannabis has a negative effect on sperm count and motility, while anabolic steroids can completely halt the production of natural testosterone in the body. In some instances, there is irreversible damage to fertility, which takes many months to overcome, if ever.
Medical conditions linked to low sperm count
One of the most common medical causes of low sperm count is a varicocele, which is an enlarged vein in the scrotum. It causes a rise in the temperature of the testes, affecting sperm count over time. Surgery can help in improving sperm count in such cases, though it takes several months for the improvement to take place.
Infections in the reproductive system, such as those transmitted through sexual activity like chlamydia, can disrupt sperm movement or damage areas where sperm are produced. Such infections can clear on their own without any symptoms, quietly impairing fertility through scarring. If there is a history of any type of STIs, getting tested is a simple step to rule this in or out as a potential cause.
Hormonal imbalances, especially in those hormones that control the testes (luteinizing hormone and follicle-stimulating hormone, which are produced in the pituitary gland), can decrease sperm production at its source. These are less common than lifestyle causes, but they are identifiable through blood work and are treatable. The hormone tests offered by Floralia look at the entire hormonal system, not individual hormones.
Past treatments for cancer, such as chemotherapy and radiation, can greatly reduce a man's ability to make sperm, too. In some cases, this ability will return, while in other cases, it will not.
Environmental and chemical exposure
Sperms are surprisingly vulnerable to environmental influences that most men are exposed to without a second thought. Exposure to harmful chemicals, such as pesticides, industrial solvents, heavy metals like lead or cadmium, and endocrine disruptors, can disrupt hormone levels that control sperm production and damage sperm DNA directly.
Men who work in agricultural, manufacturing, mining, and trade jobs where they have frequent contact with chemicals appear to have a higher incidence of fertility issues. Avoiding unnecessary exposure where possible, and using protective gear when handling chemicals, is a simple solution, and making hand-washing a habit after any chemical exposure is good to get into. Avoiding chemicals such as BPA, found in some plastics and can linings, and phthalates, found in some personal care products and soft plastics, is also a consideration at home.
How long does it take for sperm count to improve
Sperm takes about 64 to 74 days for full development, plus a further time for maturation. What this means is that changes made today will reflect in a sperm analysis in about three months. This is a consistent pattern, whether the changes are dietary, lifestyle-related, or medical in nature.
This three-month window is both the frustrating and hopeful part. It means that you won’t see instant results on a repeat semen analysis, even if you’re doing everything correctly. However, it also means that the sperm you’re producing currently are a result of the conditions three months ago. If those conditions were suboptimal and you’ve made improvements since then, the next batch of new sperm will reflect those improvements.
A semen analysis is usually advised by Floralia practitioners 90 days into a given protocol, and this gives a true indication of whether what you are doing is working.
Foods that support sperm production
The evidence regarding the effects of specific dietary patterns on sperm quality is stronger than most people think.
The Mediterranean diet, characterised by an emphasis on vegetables, fruit, whole grains, legumes, nuts, oily fish, and olive oil, is the type of diet that has been shown to be associated with improvements in semen parameters. In a 2025 randomised controlled trial, published in Nature Scientific Reports, a Mediterranean diet intervention was shown to improve sperm count, motility, and morphology in infertile men. This is probably because such a diet is rich in antioxidants and healthy fats, as well as providing the nutrients on which sperm formation depends, and is also low in foods that can interfere with sperm formation, such as processed foods.
Nutrients that make the biggest difference
One of the best researched nutrients with regards to male fertility is zinc, which is found in high amounts in the seminal vesicles and prostate glands. Zinc is also related to the count and motility of the sperm. Oysters, red meat, pumpkin seeds, chickpeas, and turkey are some of the richest sources of zinc.
Sperm cells are susceptible to oxidative damage, and vitamin C has been found to be one of the most powerful antioxidants. It has been shown to have beneficial effects on sperm concentration and motility. Citrus fruits, capsicum, kiwi fruit, and broccoli are reliable sources.
Vitamin E acts together with vitamin C as an antioxidant that protects the membranes of the sperm cells from free radicals. Almonds, sunflower seeds, avocados, and extra virgin olive oil are some good sources.
The key nutrient for sperm DNA integrity is folate. If folate levels are low, DNA fragmentation can increase. This can impact not only the rates of fertilisation but also the development of embryos. Leafy green vegetables and lentils are good sources of folate, as are asparagus and beetroot.
Omega-3 fatty acids, specifically DHA, are found in the sperm cell membrane, which affects motility and morphology. Oily fish, such as salmon and sardines, are rich in these beneficial acids. If you are not a regular consumer of fish, this is one nutrient where supplements are worth exploring with a practitioner. Floralia's team of clinical nutritionists can help you assess your nutrient needs and plan a diet according to your fertility needs.
Vitamin D is important for good levels of sperm motility. Vitamin D deficiency is also prevalent in Australia despite the climate (especially among those working indoors or wearing sunscreen daily). Oily fish and eggs are good food sources of vitamin D, although supplements are required to achieve the optimum level.
What to cut back on
Processed meats like bacon, sausages, and ham have been consistently associated with reduced sperm counts. The preservatives and fat content in these foods seem to induce oxidative stress in the male reproductive tract.
Trans fatty acids, commonly found in fried foods and packaged foods, are particularly damaging. They cause inflammation and alter the fatty acid composition of sperm cell membranes.
High levels of sugar consumption and processed foods in general are known to induce insulin resistance and systemic inflammation, which are both detrimental to sperm cell development.
Lifestyle changes that improve sperm count
Exercise and weight management
Regular exercise has also been shown to enhance hormones that directly affect sperm count. This includes moderate exercise such as brisk walking, cycling, swimming, or weight training for 150 minutes a week. Exercise can also help in weight loss, and as discussed earlier, excess body fat affects testosterone and oestrogen levels, thereby reducing sperm count.
However, there is also a point of diminishing returns. For example, too much endurance training, such as long-distance training for a marathon or high-intensity training every day, can temporarily lower testosterone as well as reduce sperm count. The optimal level is moderate, not high-intensity activity. In 2025, the network meta-analysis of randomised controlled trials found that “outdoor aerobic exercises, indoor aerobic exercises, resistance training, and combined modalities” all significantly improved various aspects of sperm.
Sleep and stress
This is the time when your body does most of the repair work, including the production of hormones like testosterone. If men get less than six hours of sleep each night, they will have low testosterone and poor sperm quality. The recommended hours of sleep should be between seven and eight hours. It is not only the number of hours that counts, but the quality of sleep, too. If you wake up often during the night, it could be because of sleep apnoea, and this should be investigated separately because it can have an impact on your reproductive system.
Chronic stress and the production of sperm can be related through the hypothalamic-pituitary-adrenal axis. When the level of cortisol is high, the body will shift its priorities away from reproduction. For some men, this is the hidden reason behind everything else being okay, yet the number is still low. As for the best way to reduce stress, the best methods are the ones you can stick to. It is the exercise routine, the time spent outdoors, the sleep, the breathing techniques, or whatever it is to get your nervous system to shift away from the constant state of being stressed. A 2024 review on the relationship between lifestyle factors and fertility in males confirmed the measurable effect of lifestyle factors on fertility.
Heat exposure and what to avoid
Sperm production is very sensitive to temperature. The testes are located outside the body for a reason. They have to be a few degrees cooler than the normal body temperature. Anything that increases the scrotal temperature will affect sperm production.
Hot baths and tubs are probably the most written about in this regard, and yes, the effects are true. Using a hot tub regularly can reduce sperm count in a matter of weeks. Saunas have a similar effect. This is not a suggestion that you should never have a hot bath, but if you are actively trying to increase your sperm count, then keeping your baths at a reasonable temperature is a simple precaution.
The subject of tight underwear is brought up a lot. The evidence on this topic is less robust than internet chatter would suggest, but the logic is sound: tight-fitting underwear keeps the testes closer in and therefore less temperature change. Changing to loose-fitting underwear is a simple solution to remove this variable. Laptops placed directly on the lap for extended periods can also raise scrotal temperature, so use a desk or a barrier.
Smoking, alcohol and recreational drugs
One of the most impactful changes a man can make for his sperm health is to stop smoking. Smokers introduce hundreds of toxic compounds into their bodies through cigarette smoke, which can cause oxidative stress and DNA damage to sperm. This can lower sperm count and motility. Improvements can begin weeks after quitting.
Cutting back on alcohol does not have to mean total abstinence for most men, though the impact of heavy alcohol consumption on sperm quality is well known. Moderation, such as a few units per week rather than regular binge sessions, is a realistic and effective recommendation.
Cannabis and cocaine have been shown to have adverse effects on semen parameters, and amphetamines are no different. Anabolic steroids should be highlighted as they have a significant adverse effect on fertility in men. Anabolic steroids inhibit the production of luteinizing hormone and follicle-stimulating hormone in men, which is what signals the testicles to produce sperm. Men who have been on these drugs for a long time have reported that their sperm production is not completely restored even when they stop using these drugs. Floralia offers testosterone testing to assess your hormonal status before considering any intervention.
Supplements for sperm health: what the evidence actually says
The supplement market for male fertility is huge, and it can be hard to discern fact from marketing hype. Here is the honest truth on these matters from what the clinical research tells us and from our own clinical experience.
Zinc supplementation is well-supported, especially for men whose zinc intake is low or whose zinc blood levels are found to be below the reference range. In such instances, correcting the zinc deficiency is associated with an improvement in the count and motility of the sperm. For men whose zinc intake is adequate, however, there is no apparent benefit from zinc supplementation. This is the way the majority of supplements work: correcting deficiencies is good; megadosing beyond adequate amounts is useless.
CoQ10 (or “ubiquinol”) is one of the supplements with more promising studies supporting its use. CoQ10 is a key player in energy metabolism and has antioxidant properties in the mitochondria, which are vital for sperm motility. In a 2024 meta-analysis of randomised controlled trials, CoQ10 supplementation was found to increase total sperm count, motility, and percentage of normally formed sperm. Floralia practitioners commonly add this supplement to their fertility protocols for men, especially in cases where motility is a major concern.
Selenium and Vitamin E have been researched in combination for antioxidant activity on sperm. The data is positive, although not as strong as for CoQ10. Also, there is a narrow therapeutic window for selenium. Too much can cause poisoning. This is a good example of why it is not a good idea to self-prescribe from internet lists.
There is some evidence of L-carnitine’s effectiveness in enhancing sperm motility and energy metabolism. The results are inconsistent among studies, but it does seem to work better for some men than others, depending on the underlying cause of low sperm count.
Fish oil (or omega-3 fatty acids) can help with the structure of the sperm membrane and has some positive results in terms of motility and morphology. A network meta-analysis in 2023 found that omega-3 fatty acids, together with lycopene, acupuncture, and vitamins, had clear benefits in terms of increasing sperm concentration. For men who do not eat oily fish regularly, this is one of the easier supplements to recommend.
What doesn't have strong evidence? Maca root, tribulus, ashwagandha, and a host of "testosterone booster" formulas sold online are heavily promoted as fertility aids for men, but there is little strong evidence to support these supplements. This doesn't mean they may not work in some cases, but unless you know what your deficiencies and imbalances are, taking these supplements is a wild guess.
The real difference between self-supplementing based on what's available in a health food shop and working with a practitioner is specificity. A naturopathic practitioner will do pathology tests, get blood tests to check your levels of zinc, selenium, vitamin D, testosterone, thyroid function, and inflammation, among other things. And then they'll prescribe supplements that match what your individual results say, rather than what's available in a shop. The supplements available in a shop are often not in a therapeutic dose and often have inferior forms of nutrients. Additionally, they're often chosen based on marketing, not based on your individual situation.
When naturopathic support can fill the gaps your GP doesn't cover
The advice most men will get from their doctor, if they seek help for fertility issues, will be sensible but general: eat well, exercise, stop smoking, lose weight if you're overweight, and come back in three months with a repeat semen analysis. This advice is good advice, and for some, this advice will suffice. However, for many, there is a big gap between "try lifestyle changes" and "you need IVF."
This is where naturopathic care makes the greatest difference.
A naturopath with training in male fertility will start with pathology tests that extend beyond the standard GP work-up. While the GP might run some basic hormone tests, the naturopath will likely want to extend this to include the full picture. So, the full thyroid function tests, zinc and selenium levels, vitamin D, inflammatory markers such as homocysteine and high sensitivity CRP, and even oxidative stress tests might be included. The thyroid tests done by Floralia evaluate the thyroid function, including measuring the levels of TSH, Free T3, Free T4, Reverse T3, and thyroid antibodies.
From there, the treatment plan is individualised. So, if you have a pathology that shows low zinc and high inflammation, the treatment is quite different from a man whose pathology shows poor sleep and high cortisol. A naturopath can prescribe herbal medicine based on hormone regulation, such as Tribulus and Withania for testosterone support, as well as practitioner-grade nutritionals in dosages that are rarely available in store supplements.
There is also the dietary and lifestyle coaching that extends beyond pamphlets. A naturopathic doctor who treats men on a regular basis understands which interventions have the greatest effect in the real world, not just in an ideal world. A naturopathic doctor understands that if they are working with a man who is a shift worker and tells him to "get eight hours of sleep," they are not doing the man any favours if they do not also teach him strategies for managing sleep disruption. A naturopathic doctor understands that if they are working with a man who is experiencing poor gut health, he may not be able to absorb his food, regardless of what he is eating, and that sometimes this is the key to improving sperm parameters that have plateaued.
Floralia Wellness can also work in conjunction with a fertility specialist, should the need arise. If a couple is gearing up for an IVF treatment, naturopathy can be beneficial in the three months leading up to it, which can greatly enhance the quality of the sperm prior to extraction. This type of combined treatment, whereby the naturopath deals with nutrition and supplements, and the fertility expert deals with the medical procedure, can often have a higher rate of success.
The men who benefit most from naturopathic support are those who have already tried the basics and are either not seeing improvement, or wish for a more structured and individualised approach than is possible in generic guidelines.
When to see a fertility specialist
Recognising when a fertility specialist should become involved early on can save time and emotional energy.
If, on semen analysis, there are severe oligospermias of less than 5 million per millilitre, or if there are no sperm at all (azoospermia), then a fertility expert should be your first port of call. Such findings suggest a possible anatomical or genetic problem, which will need medical investigation, possibly involving surgery or IVF with ICSI.
If you have been unable to conceive for 12 months (or six months if your partner is over 35), a referral to a specialist is usually recommended regardless of the results of your semen analysis. Factors are checked for both males and females.
In the event where there is a known medical history which might affect fertility (previous chemotherapy, undescended testicles, severe hormonal imbalances, and/or frequent infections in the reproductive organs), it is advisable to seek medical support early. Naturopathic support is possible in these cases, although the medical evaluation should come first.
Floralia Wellness also regularly works with Perth-based fertility specialists and may be able to assist with referrals if you are unsure where to begin.
How Floralia Wellness supports male fertility
Floralia Wellness understands that male fertility is an equal part of any couple’s family planning, and the clinic has a rising number of male clients who visit the clinic both in couples and on their own.
The first consultation will include a comprehensive health history, along with a review of any existing pathology results. If there are any gaps in this information, further tests will fill in these gaps. From this foundation, your naturopath will work with you to design a plan that will include dietary advice, practitioner-grade supplements based on your blood work results, herbal medicine where needed, and lifestyle advice that is tailored to your reality, not general advice. You can read more about how the fertility naturopaths in our clinic go about this work, including their advanced functional tests and natural medicine protocols.
Follow-up consultations monitor your progress and adjust the plan as new pathology is received. The plan remains in sync with your fertility timeline, which may be natural conception or preparation for an IVF cycle.
If you would like to discuss ways in which Floralia Wellness can help support your fertility, then you can book a consultation via the website or phone.
