How to Increase Low Sperm Count and Improve Male Fertility

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Natural Ways to Boost Male Fertility and Increase Sperm Count

Low sperm count and infertility in men is more prevalent than most couples think. People tend to think that if a woman is not getting pregnant the fertility issue must be with the woman, but that is not necessarily always the case.

There is an equal chance that male infertility can be the cause of a couple’s difficulty in achieving pregnancy. While women have many tests to try to find out the cause of infertility, men have only a couple, the sperm analysis being the easiest.

Getting Tested

If you have been trying to get pregnant for more than a year, make sure that both of you go and get infertility testing. There are at-home sperm count tests available in stores, or you can have a complete semen analysis performed at your doctor’s office.

The results of a good test would be a sperm count of 20 million or more sperm with healthy motility and morphology. Suboptimal levels are less than 20 million sperm.

If you find that your sperm levels are low or are having issues with mobility, motility or morphology, this article will share with you some natural therapies you can use to help improve sperm count and health.

Causes of Low Sperm Count

laptop-Man-sperm-powerThere are many potential causes of low sperm count and male infertility, fortunately many of them we have control over by reducing exposure to them.

Here is a list of the top culprits:

  • EMF’s – Electromagnetic frequencies (EMF’s) have been shown through studies to lower sperm count due to the heating of the testicles from the EMF’s. Do not keep your cell phone in your pocket and do not place your laptop computer on your lap.
  • Radio frequency electromagnetic waves (RF-EMW) – A study performed in 2011 (Fert. Ster. 1/2012) showed that RF-EMWs emitted from devices connected to Wi-Fi (wireless internet) decrease sperm motility, while increasing sperm DNA fragmentation. Men should avoid using laptop computers running on a Wi-Fi connection directly on their lap. In addition, be sure to avoid carrying a smart phone in your front pocket.
  • Cigarette smoking – Smoking damages the sperm. Period. The good news is the damage done from smoking can be reversed… As long as you quit smoking.
  • Pesticides and hormones in foods – The pesticides found on produce and the hormones added to dairy and meat have a HUGE effect on a man’s hormonal balance. Pesticides mimic estrogens in the body while the added hormones in meat and dairy are actual hormones (like estrogen) you do not want in your system.
  • Soy foods – Highly processed soy foods (soy milk, TVP, soy burgers, etc.) contain concentrated amounts of isoflavones, a type of phytoestrogen shown to block estrogen receptor sites that are needed for testosterone.
  • Alcohol– In a study of men with poor sperm quality, excessive alcohol consumption was associated with a decrease in the number of normal sperm.
  • Plastics – When plastics are heated they release xenohormones which mimic estrogen in the body.
  • Hyperthermia (overheating) – The testicles need to keep the sperm at a healthy temperature (which is less then the body’s temperature). It is thought that this may be in part why the male reproductive organs are external. Heat is known to damage sperm, so it may be best to avoid repeated exposure to activities that may elevate the temperature of the testicles. Examples are frequent use of saunas or hot tubs. In addition, tight underwear like briefs can keep the testicles from being able to hang and regulate their temperature. Boxers could be an alternative to briefs.
  • Stress – Stress can have a big impact on hormone balance which can in turn have an affect on sperm production.

Markers of health

Healthy sperm are an important factor in male fertility. If you’re trying to conceive, you can improve the quality of your sperm by choosing the right foods.

Markers of sperm health include:

  • Sperm count. The concentration of sperm cells in a given sample is an important marker of sperm quality.
  • Sperm morphology. The average size and shape of sperm cells in a sample is an indicator of fertility.
  • Sperm motility. Motility refers to movement. Sperm cells must be able to swim to reach and fertilize an egg cell.
  • Semen volume. A minimum volume of semen is required to carry sperm cells through the female reproductive tract.

Read on to find out which nutrients and foods promote sperm health.

Diet & Nutrients for Healthy Male Fertility

Diet & Nutrients-Healthy Male FertilityDiet has a big impact on sperm health and male fertility. What you are eating today is impacting the sperm that will be swimming 3 months from now.

Study findings show a range of 42 to 76 days from the time of sperm production to ejaculation in normal men.

The changes that you make today are impacting the sperm you will be using two to three months from now. This means that it will take about 2-3 months for diet, herbs and supplements to have an effect on sperm health.

Here are the nutrients specifically needed for a healthy male fertility diet, they should be added to the diet as well as supplemented:


Carnitine is a necessary nutrient for sperm cells to function normally. Sperm require high concentrations of carnitine for energy metabolism. Studies indicate that the level of free carnitine in seminal fluid directly correlates with sperm count and motility.

The lower the concentrations of carnitine in the seminal fluid, the lower the sperm count. Research shows that supplementing with L-carnitine for a minimum of 4 months helps to increase sperm count and motility in men with low sperm count and quality. Carnitine and CoQ10 have been shown to work synergistically when combined.

Food sources: Red meat and dairy products.


In men, zinc is considered one of the most important trace minerals for fertility; increasing zinc levels in infertile men has been shown to boost sperm levels, improve the form, function and quality of the sperm thus decreasing male infertility.

Zinc has been shown to play a role in regulating sperm count and quality. Men who are infertile tend to have lower zinc levels than men who are fertile.

You can up your intake by eating:

  • oysters
  • red meat and poultry
  • shellfish, such as crab and lobster
  • fortified breakfast cereals
  • nuts and beans
  • whole wheat grain products
  • dairy

Purchase zinc supplements here.


Selenium is necessary for the creation of sperm. In studies, men with low sperm counts have also been found to have low levels of selenium.
Food sources: Brazil nuts, liver, snapper, cod, halibut, tuna, salmon, sardines, shrimp, and turkey.

Vitamin E

Vitamin E has been shown in studies to improve sperm health and motility in men. Studies have also shown a diet deficient in Vitamin E to be a cause of infertility in rats. The meaning of the name for vitamin E ‘Tocopherol’ literally means to bear young. Vitamin E is an important antioxidant to help protect sperm and egg DNA integrity.

Along with other antioxidants, vitamin E may help improve sperm quality. Vitamin E has antioxidant properties that protect sperm from damage.

You can up your intake by eating:

  • plant-based oils, such as corn, safflower, sunflower, and soybean oils
  • nuts and seeds
  • green vegetables, such as broccoli and spinach
  • fortified juices, margarines, and other food products

Purchase vitamin E supplements here.

Vitamin D

Vitamin D supplements have been linked to increases in testosterone and improved sperm motility.

However, another study found that levels of low vitamin D aren’t a risk factor for poor sperm quality. More research is needed to truly understand whether vitamin D has an effect.

You can up your intake by eating:

  • oily fish, such as salmon, mackerel, and tuna
  • beef liver
  • cheese
  • egg yolks
  • fortified milk, yogurt, and other food products
  • mushrooms

Vitamin B-12

Vitamin B12 – Also known as cobalamin, vitamin B12 is involved in cellular replication and studies indicate a deficiency can lead to reduced sperm count and motility.

Supplementation is advised for any man whose sperm count is less than 20 million or has a motility rate of less than 50%.

Studies indicate that supplementation with vitamin B12 at 1,000mcg per day may increase sperm count.

Folic acid – New research suggests that folic acid can boost sperm health. Men with low levels of folate had increased risks for sperm that contained too little or too many chromosomes.

If an egg is fertilized by an abnormal sperm it could result in a birth defect such as downs syndrome, or an increased chance of miscarriage.

Food sources: Liver, lentils, pinto beans, garbanzo beans, asparagus, spinach, black beans, navy beans, kidney beans, and collard greens.

Vitamin B-12 is a critical nutrient to overall sperm health. Research has shown that it improves sperm motility, increases sperm count, and reduces sperm DNA damage.

You can up your intake by eating:

  • fish and seafood, especially clams
  • meats and poultry, especially liver
  • dairy products, such as eggs and milk
  • fortified breakfast cereals
  • nutritional yeasts

Purchase vitamin B-12 supplements here.

Food sources: Clams, oysters, muscles, liver, caviar (fish eggs), fish, crab, lobster, beef, lamb, cheese, and eggs.

Coenzyme Q10

Necessary for every cell in the body for energy production, CoQ10 is an important antioxidant that helps to protect cells from free radical damage, thus protecting DNA:

it is necessary for sperm motility in semen. Additionally, studies have shown that CoQ10 can increase sperm health.

Coenzyme Q10, also known as CoQ10, is an antioxidant that all living cells need to function. Research shows that CoQ10 supplements can increase semen quality in men who are infertile.

You can up your intake by eating:

  • meats and poultry, especially beef and chicken
  • fish, such as herring and trout
  • plant-based oils, including soybean and canola oil
  • nuts and seeds, especially peanuts, sunflower seeds, and pistachios

Purchase CoQ10 supplements here.

Food sources: Found most abundantly in seafood and organ meats, though it is very difficult to obtain through the diet. CoQ10 Ubiquinol supplementation is the best way to obtain CoQ10 – keep in mind that amounts in the body decline with age.

Vitamin C

Vitamin C – For men, vitamin C has been shown to improve sperm quality and protect sperm from DNA damage; helping to reduce the chance of miscarriage and chromosomal problems.

Vitamin C also appears to keep sperm from clumping together, making them more motile.

Vitamin C is an antioxidant that plays an important role in male fertility. Increasing vitamin C intake has been shown to improve sperm motility, count, and morphology.

You can up your intake by eating:

  • citrus fruits and their juices
  • sweet peppers
  • other fruits, such as kiwi, strawberries, and cantaloupe
  • other vegetables, such as tomatoes, broccoli, Brussels sprouts, cabbage, potatoes
  • fortified breakfast cereals, dairy, and other food product

Omega-3 fatty acids

Omega-3s have wide-ranging health benefits, including enhanced sperm count, motility, and morphology.

You can up your intake by eating:

  • fish and seafood, especially salmon, mackerel, tuna, herring, and sardines
  • nuts and seeds, including chia seeds, flaxseed, and walnuts
  • plant-based oils, such as flaxseed, soybean, and canola oil
  • fortified eggs, yogurt, and beverages

Purchase omega-3 supplements here.


An amino acid, L-arginine appears to play several different roles in male fertility. Inside the body, it transforms into nitric oxide, which promotes sperm function.

L-arginine supplements have been found to increase sperm count in rabbits at certain doses. However, the same study found that too high of a dose of L-arginine decreased sperm motility.

You should talk to your doctor about how L-arginine may affect you before adding more to your diet.

You can up your intake by eating:

  • meats and poultry, such as pork loin, turkey, and chicken
  • nuts and seeds, especially pumpkin seeds and peanuts
  • beans and lentils
  • dairy products

Antioxidants – Antioxidants are one of the most important components to having healthy fertility that every man and women needs to focus on.

Antioxidants help to protect the sperm from free radical damage. Free radicals are able to damage both sperm cell health and the cell’s DNA. The DNA of both partners is the future blueprint for a child.

Damaged DNA is known to cause miscarriages, birth defects, and/or developmental problems for the future child.

Studies have also shown a connection between oxidative stress caused from free radicals and male infertility.

Pomestine power an Antioxidants contains all of the most important antioxidants nutrients in a capsule form.

This blend is great for both men and women, but especially for men with low sperm count and poor sperm health.

To purchase a pack with these ingredients click here…

Hormone Balance

Hormone imbalance is not just something that is reserved exclusively for women. Men can also have imbalanced hormones. Hormones play a large roll in semen production and a man’s fertility.

One of the main hormones being testosterone. Due to our modern lifestyles and many of the culprits mentioned above, men’s hormones can become imbalanced.

There are pollutants that “mimic” estrogens (xenohormones) in the body leading to a reduction in testosterone. Excess estrogen in men produces erectile dysfunction, low/lack of libido, low sperm count, and lowered production of seminal fluid.

These xenohormones can come from:

  • soy foods
  • pesticides on food
  • hormones added to dairy and meat
  • plastics

5 steps to balancing your hormones:

1. Reduce your exposure to xenohormones

2. Eat only organic meats and dairy

3. Do not eat soy foods.

4. Cleanse the body of excess hormones and toxins. This can be done with a Fertility Cleansing for man

5. Eat lots of fiber and cruciferous vegetables. These vegetables contain a special element that helps the body to rid itself of excess estrogens.

Herbs for Male Fertility & Sperm Health

These traditional herbal tonics have been shown through studies and hundreds of years of use to help men have healthier sperm and increased fertility.

Most of these herbs are adaptogens which help to nourish the endocrine system so all of the hormones are working properly.

For best results use these herbs for at least 3 – 6 months.

American Ginseng root (Panax quinquefolius)

American Ginseng may support a healthy sex drive, erectile dysfunction and enhance sexual performance in men.

It strengthens the HPA (hypothalamus-pituitary-adrenal) axis, aiding hormonal balance, stress management and immune function.

Ginkgo leaves (Ginkgo biloba)

Ginko is the #1 remedy for erectile dysfunction. It increases circulation to the reproductive organs and is high in antioxidants, shown to be important for sperm health.

Maca root (Lepidium meyenii)

Regular consumption of maca has been shown to increase libido, seminal volume and sperm count per ejaculate, and improve sperm motility.

Maca is a wonderful superfood which can be taken in capsules or added to fertility smoothies in powder form.

more commonly known as Maca root, has been linked to male fertility. Evidence is mixed, though.

Maca doesn’t seem to affect testosterone levels. A separate study found that Maca positively impacted sperm concentration and motility.

Saw Palmetto berries (Serenoa repens)

Saw Palmetto has been traditionally used to improve prostate health, impotence, testicular atrophy and low libido.

Men Sperm Booster contains selection of herbal reproductive tonic formulated specifically to support male reproductive health and fertility.

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Have Sex at The Right Time

There is a right time to have sex to optimize your chances of conception and to give sperm an extra boost.

Here are some fertility/sex tips:

Know her cycle – Know when she is ovulating. Become interested in knowing the timing of her fertility cycle. If she does not know, find out when her period is.

Roughly 12-14 days after the first day of her period is when she may ovulate. This is a rough estimate because women are all different in their cycles.

Some other signs that she is ovulating is she is way more interested in sex and has cervical mucous resembling egg whites.

  • Timing is everything. You will not want to have sex 2 -3 days before ovulation so that your sperm supply is built up.
  • Use sperm friendly lubrication.
  • Don’t have sex standing up. This makes it harder for the sperm to reach the cervix.

Limit alcohol and soy

Excessive drinking can have a negative impact on sperm production and quality. If you drink alcohol, it’s important to do so in moderation.

According to the Centers for Disease Control and Prevention, up to two drinks per day is considered moderate for men.

High soy intake has also been linked to low sperm count. You may want to limit your intake of soy-based foods, such as:

  • soy milk
  • soy sauce
  • miso
  • tempeh
  • tofu

Talk to your doctor

Other lifestyle changes, such as losing weight or quitting smoking, can also help improve sperm health. Talk to your doctor about what you can do to increase your chances of making healthy sperm.

If you and your partner are having trouble conceiving, your doctor or fertility specialist can help you determine why. They can also recommend different therapies to you help you conceive.


If you are experiencing low sperm count there are many natural therapies that have been shown to increase sperm count and health. Here is a summary of steps you can take to increase your sperm health:

  1. Get a sperm analysis done.
  2. Reduce and/or eliminate exposure to EMF’s, pesticides, cigarette smoke, soy foods, alcohol, plastics, briefs, hot tubs, bike riding and reduce stress.
  3. Eat a diet and take supplements rich in nutrients specific for sperm and male reproductive health. These nutrients are zinc, selenium, CoQ10, vitamin E, folic acid, vitamin B12, L-Carnitine, and a wide range of antioxidants.
  4. Support male hormonal balance and use supportive herbs.
  5. Time baby making sex at the right time.


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