Easy ways to improve your sperm count

If you’re hoping to try for a baby, consider trying to boost your sperm count first. 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

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 triggers³ including:

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

Nuts contain omega-3 fatty acids, antioxidants, including vitamins C and E, selenium and zinc, plus folate – all thought to help sperm count.⁴ 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.⁴

These nuts are a particularly rich source of selenium⁵. Canadian researchers discovered that low selenium levels are linked to low male fertility, while higher levels could improve reproduction rates.⁶ Just two Brazil nuts a day can provide all the selenium you need (55mcg)7 but don’t overdo it.⁷

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%.^8,9

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.¹⁰ 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,¹¹ so cut down your intake if you’re concerned.