More Sperm

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When you want to increase your sperm count, you can try a number of things. The simplest way is to add certain foods to your diet. Those foods will offer other health benefits along with increasing your sperm count. Keep reading to discover more ways to produce more sperm without having to make huge changes to your lifestyle.
Just by spending more time doing exercise and eating all the right stuff, you will manage to produce more sperm.
Poor diet is the number one reason why men have fertility issues. Eating processed food is never going to help you produce more sperm. Be sure to include whole, unprocessed foods in your diet – go for fish fillets, steak, nuts and plenty of vegetables such as cabbage, broccoli, asparagus, Brussels sprouts, citrus fruits, and berries. Take steps to minimize your exposure to heavy metals. Drink green tea as well to increase energy levels and improve blood circulation.
Food rich in amino acids, vitamins, trace elements, and vitaminoids help a lot in improving sperm mobility, quality, and shape. You need to learn which foods contain these micronutrients to understand how to produce more sperm. Here is a list of 10 foods loaded with sperm-producing nutrients.
It works as a powerful aphrodisiac because it contains L-Arginine, an amino acid that helps improve the intensity of your orgasm and improves your sperm count as well. Do not eat too much of it or you will gain weight.
Oysters are loaded with zinc that helps improve testosterone levels that in turn improves sperm production and its overall quality. An increase in testosterone levels will boost libido and help you derive more pleasure from sexual encounters.
Eggs contain vitamin E and protein that are essential for healthy and strong sperm. Eating eggs will also reduce the effect of free radicals that kill sperm.
Bananas are extremely beneficial for anyone trying to discover how to produce more sperm. Eating bananas is healthy because of the presence of bromelain that is responsible for increasing libido. They will increase your stamina as well mainly because they contain vitamin B.
Eating leafy green vegetables such as spinach provides your body with folic acid that prevents damage to sperm cells. Damaged sperm cannot reach an egg and even if they do, they may fail to fertilize it. Folate helps prevent these chromosomal abnormalities.
Used for centuries to treat physical ailments such as respiratory infections and heart problems, garlic is equally beneficial for your sexual health. It acts as an aphrodisiac and boosts sperm volume, which is mainly due to the presence of a compound called allicin.
Asparagus is loaded with vitamin C that prevents damage to sperm cells and reduce the effects of free radicals to improve overall sperm quality.
Adding walnuts to your diet will provide your body with omega-3 fatty acids that improve sperm count and increase blood flow to your penis.
Carrots are a rich source of vitamin A that help improves sperm motility and production. Red bell peppers, oatmeal, and dried apricots are also some great sources of vitamin A.
Pumpkin seeds work because they contain phytosterols that trigger testosterone production. By regulating testosterone production, pumpkin seeds help improve your sperm count as well as semen volume.
Your sperm develop optimally between 29℃ and 35℃. The production of sperm will slow down significantly with temperature inside your testicles being higher than 36℃. You need to understand that the process of sperm production (spermiogenesis) is extremely sensitive to temperature, hormones, resource availability, and other environmental factors.
Take steps to minimize your scrotum's exposure to heat.
Getting lots of high quality sleep is important for your sexual performance because testosterone levels increase when you are in the REM dream phase. So, how to produce more sperm? Just be sure to take at least seven hours of sleep every night. To sleep better, you need to engage in high intensity exercise and train large muscle groups. You should train your quadriceps, glutes, chest, and back through exercises like dead lifts, squats, pull ups, and bench press to improve the levels of male sex hormone.
A healthy male with no fertility issue typically release 300-500 million sperm when he ejaculates. Only hundreds of these spermatozoa can survive in the acidic environment of the vagina. It takes time for your sperm to mature, so it is important to masturbate less and engage in sex with your partner. Sexual intercourse with your partner produces more sperm mainly because of the stimulation of nerves across sensory systems.
Some studies have found that electromagnetic radiation emitted by mobiles may affect the health of your sperm. The best solution is to avoid keeping your mobile in your trousers pocket; instead, keep it in your jacket pocket
Avoid alcohol intake, stop smoking, and never use illicit drugs to limit your exposure to toxins. You should also stay away from recreational drugs because they can lower libido and limit blood flow to your penis.
Also, limit your exposure to lead, heavy metals, and chemical solvents to prevent damage to sperm cells.
While trying other ways of how to produce more sperm, you can also take fertility supplement to increase the overall health of your sperm. You can take supplements that contain vitamins B, C, D, A, and E, as well as zinc and folic acid.
Staying active and maintaining a balanced diet will go a long way in keeping your body weight in check. Being overweight will affect libido and reduce production of new sperm cells.
Watch this video to learn ways to produce more sperm:
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Last Updated 14 September, 2021.



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Drink fluids. The amount of semen that is released during orgasm is related to the volume of fluids that are ingested. That's because semen is water-based, and semen is the fluid that helps lubricate the way for sperm. The body needs two to three litres of water a day to function properly. [1]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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Drinking more fluids should therefore increase your ejaculate.
If you enjoy a couple rounds of drinks after work and a couple more before the deed, you're doing your ejaculate a disservice. That's because alcohol dehydrates your body, leaving it less like a slip'n'slide and more like a deserted water park. In addition to dehydrating your body, alcohol lowers sperm count and affects the quality of your sperm.



Keep the heat away. Your mini-mes are delicate, like a flower in the tundra. They're so delicate that they wilt when they're exposed to excessive heat. [2]
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[3]
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This may help answer one of the burning questions of your youth — why are testicles outside of the body? In fact, testes are housed outside of the body instead of inside because they need to be able to maintain a lower temperature than 98.6 °F (37.0 °C), which is the temperature at which your body regulates heat.
What does this mean, practically speaking? If you enjoy long rides in cars with heated seats, or steamy shifts in the sauna/steam room, or even trips to your very own hot tub time machine, give them a break. They're not worth sacrificing your little cadets for.


Avoid wearing tight underwear. Again, the ideal temperature for semen and sperm is slightly lower than normal body temperature. Tight underwear will increase the scrotal temperature, thereby decreasing sperm and semen levels.


Avoid sitting with your legs crossed. This philosophical posture also affects the sperm and semen volumes to a great extent. By squashing the scrotal area against the warm body, you risk increasing its temperature above the normal range. That's a red alert, right there.


Abstain from orgasm (for a day or two). Your body produces sperm at an astonishing rate of more than 1,500 every second , on average. [4]
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That works out to anywhere from 130 to 200 million sperm cells a day. [5]
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Still, whenever you orgasm, you lose a hefty portion of your serial soldiers. Try to wait a bit to increase the size of the army.
Abstaining from orgasm for one or two days is all it takes, in fact, for the body to replenish its army. Beyond one or two days, your sperm is just sitting and getting old, like tuckered out reserves.


Take zinc together with folic acid. Zinc is an essential mineral that is instrumental in several factors of cellular metabolism. [6]
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In combination with folic acid, zinc was found to increase sperm count by 74% in men who had fertility problems, according to one study. [7]
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So how much zinc and folic acid should you take every day, you ask? 1 mg of folic acid and 15 mg of zinc sulfate is recommended.
Always remember to take zinc in combination with folic acid. Taken alone, neither supplement had a significant bearing on sperm count.



Kick your soda habit. Not only is soda rich in high fructose corn syrup bad for your liver, but it's also bad for your baby batter. Compared to men who drink no soda, those who drink more than a quart a day had 30% lower sperm counts. [8]
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Try taking certain amino acids. Amino acids are the building blocks of proteins. These organic compounds, taken regularly, are reputed to boost levels of silly string. [9]
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Scientists believe that sperm benefit from amino acids because certain amino acids are found in large quantities in the heads of sperm. Look out for the following amino acids to boost your ejaculate:

L-Arginine
L-Lysine
L-Carnitine



Try horny goat weed. According to legend, this supplement gets its name from a Chinese goat-herder who noticed some serious arousal in his flock after they chewed on a particular species of epimedium . But does this strange herb actually work? Horny goat weed is reputed to restrict enzymes that block blood flow to the penis. [10]
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Whether or not this helps your diminutive dailies is still up for debate.


Eat lots of fruits and vegetables. Sometimes, all you need is a healthy diet. Fruits and veggies, especially, are rich in antioxidants, which could help improve the quality of life your sperm enjoy. [11]
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Aside from increasing your ejaculate, foods rich in antioxidants will also make you healthier and help you feel better. Food rich in antioxidants include:

Red beans
Wild blueberries, cranberries, and blackberries
Coconut water
Prunes
Apples (Red Delicious, Granny Smith, Gala)
Artichokes [12]
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Perform regular PC muscle exercises . Also called Kegel exercises, PC muscle exercises (shorthand for "pubococcygeus" muscle) do a host of functions for both sexes, but in particular men. In addition to promoting prostate health and heading off premature ejaculation, they are instrumental in prolonging the duration of orgasm as well as increasing ejaculate. [13]
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Stop smoking, if you haven't already . If you needed another compelling reason to quit smoking, add this one to the heap. Smoking not only lowers sperm count, but also possibly leads to higher imperfection rates in sperm. [14]
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Go Ask Alice
Medical advice site with content written by health promotion specialists affiliated with Columbia University

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[15]
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Expecting fathers who smoke while trying to get pregnant may have children with higher rates of medical issues. During both conception and after, keeping the mother in a smoke-free environment is the best course of action, hands down.
Smoking marijuana is a no-no, too. Marijuana is known to lower both the male hormone testosterone and sperm count. [16]
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Learn to manage your stress . However stressful your life is, try to begin to come to grips with the fact that stress is fundamentally unhealthy. It turns out that stress hormones interfere with the testes' ability to manufacture testosterone, which is largely responsible for sperm production. In addition to diminished ejaculate, stress will also cause:

Acne and facial blemishes
Heart disease such as angina and heart attack
Insomnia [17]
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PubMed Central
Journal archive from the U.S. National Institutes of Health

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Get enough physical exercise . There's good evidence to suggest that regular physical exercise is beneficial in increasing sperm count. [18]
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So put on your soccer cleats, football spikes, or court kicks and brush off some of the cobwebs in your moves.


Practice safe sex . Safe sex is the final key to helping your little helpers go from small village to Roman dynasty. Some STIs like gonorrhea and chlamydia , can ultimately lead to infertility if left untreated. Always use protection. To be absolutely sure, engage in a mutually monogamous relationship with someone you trust.


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There are lots of foods, supplements, and lifestyle changes you can use to increase your ejaculate. The key is to try a variety of methods to increase your chances of success.

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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