Richa Madaan

Richa Madaan

How to Boost Male Fertility Naturally

  Jan 17, 2024
Reviewed by Vivek Upadhyay

Male fertility solely depends on the quantity and quality of sperm, specifically motility and sperm count. A low sperm count or poor motility may not necessarily result in infertility, but it can make it more challenging to conceive. Unlike female fertility issues, many male fertility problems respond positively to health and lifestyle changes. For instance, quitting smoking can increase sperm count within three months.

What Causes Fertility Issues in Men?

Various medical conditions can cause male infertility, including problems in the hypothalamus or pituitary gland, which regulate testosterone and sperm production. Testicular disease and sperm transport problems can also play a role. Age is another factor that can negatively affect fertility, as the number of typical sperm and their ability to move tend to decrease after age 50.

How to Enhance Male Fertility

According to doctors, low sperm count, and motility can significantly impact male fertility, making it more difficult to conceive a child. Fortunately, there are many home remedies and lifestyle changes that can help improve sperm quantity and quality, making conception easier. Here are some tips to enhance male fertility:

Consume More Foods With Folate

Folate is a crucial vitamin for reproductive health, and a deficiency of it has been linked to abnormal chromosomes in sperm. To ensure adequate folate intake, incorporate more folate-rich foods into your diet, such as beans, dark-colored vegetables, whole grains, and citrus fruits. Take folic acid supplements or choose your favorite kinds of pasta, bread, or cereals enriched with folic acid.

Get Sufficient Exercise and Resta

Regular exercise and rest can improve sperm count and motility. A 2017 study found that participating in a 16-week aerobic exercise program consisting of at least three 50-minute sessions per week improved sperm count and motility in obese, sedentary men. Overexertion would also have a negative impact on testosterone levels.

Don’t Smoke

Smoking is associated with a lower sperm count and DNA damage in sperm, leading to reproductive complications. Quitting smoking at least three months prior to attempting conception can improve sperm quality and increase the likelihood of a healthy sperm count and motility.

Consume Abundant Vitamin C

Vitamin C is an antioxidant that can help reduce inflammation, boost the immune system, and mitigate the negative effects of environmental pollutants on the body. Some studies have also shown that vitamin C supplements can have a direct effect on sperm quality and fertility.

Avoid Actions That Could Raise Your Scrotum’s Temperature

Exposure to heat can decrease the quantity and quality of sperm. To prevent this, avoid spending prolonged periods in hot tubs or steam rooms, and wear comfortable, loose-fitting underwear and workout attire. Additionally, avoid prolonged bike rides.

Take Fenugreek Supplements

Fenugreek supplements have been shown to enhance sperm count and quality, aid in fat loss, and increase testosterone levels. Some men have also reported an improvement in sexual function and experience.

Increase Healthy Fat Consumption

Omega-3 and omega-6 polyunsaturated fatty acids are crucial for the growth of a sound sperm membrane. Studies have found that supplementing with omega-3 fatty acids can improve sperm motility and concentration in men with infertility.

Lose Weight

Obese men have been found to be less fertile than normal-weight men. A healthy diet and regular exercise can play a crucial role in male fertility, making weight loss a critical factor.

Reduce Alcohol Consumption

Excessive alcohol consumption can decrease sperm motility, quality, and count, leading to infertility. It’s best to avoid alcohol altogether when attempting to conceive.

Avoid Stress

Relationships, sperm production, and sexual desire can all suffer as a result of stress. It’s critical to act to lower stress when trying to conceive, such as by practicing relaxation techniques or getting professional assistance.

You can enhance male fertility and raise your chances of getting pregnant by using these lifestyle modifications and treatments. Remember, before starting any new supplements or making significant changes to your lifestyle, it’s important to speak with a healthcare professional.

Male Fertility Fact File

  • Wearing boxers instead of tight underwear can help improve sperm quality by keeping the testicles cooler.
  • Taking a daily multivitamin containing folic acid, vitamin E, and zinc can help improve male fertility.
  • Drinking green tea can help improve sperm quality and quantity. Green tea contains antioxidants called catechins that can protect sperm from damage.
  • Getting enough sleep is important for male fertility. Men who are sleep-deprived may have lower testosterone levels, which can affect sperm production.
  • Yoga and meditation can help reduce stress, which can improve male fertility. Chronic stress can affect hormone levels and sperm production.
  • Toxins and chemicals, such as pesticides and industrial chemicals, should be avoided to improve male fertility. These toxins can damage sperm and affect sperm production.
  • Engaging in regular sexual activity can improve sperm quality and quantity. Studies have shown that men who have sex more frequently have higher sperm counts and better sperm quality.
  • Acupuncture may help improve male fertility by increasing blood flow to the reproductive organs and reducing stress.


Taking care of your reproductive health is crucial when trying to conceive. Making lifestyle changes such as consuming more folate-rich foods, getting sufficient exercise and rest, quitting smoking, avoiding actions that could raise your scrotum’s temperature, and reducing alcohol consumption can enhance male fertility. Additionally, taking supplements such as fenugreek and Increased consumption of healthy fats can also improve sperm quality and count. It is important to consult a sexologist if you have been trying to conceive for a year without success.


Ans: It takes about 74 days for sperm to mature, which means that making lifestyle changes can improve sperm quality within three months, increasing the chances of reproductive success.

Ans: The regular formation of sperm through spermatogenesis is essential for male fertility. Factors such as genetics, age, lifestyle choices, and medical conditions can affect this process.

Ans: Zinc is considered one of the most essential nutrients for male fertility, as it is necessary for sperm production, morphology, count, and function.