In cases where a couple has been trying to conceive since a few months ago, there is every possibility that both might start thinking there is something wrong. It has been observed that people tend to jump to conclusions while assessing fertility. If you are the man and is worried about your sperm count believing it to be one of the reasons of infertility, then the following tips can be helpful.

How to Build Up Sperm


Keep Your Testicles Cool

Overheating of the testicles contributes highly to decreased sperm volumes and lowered chances of pregnancy. Some causes for overheating might include tight underwear, infections, hot baths, saunas, or sitting in heated areas for long hours. It is, thus, very important to avoid such instances to not only prevent low sperm count but also help build up sperm volumes.

There are also researches concluded that men sleeping on waterbeds are 4 times more likely to have low sperm count as compared to those sleeping on the traditional mattresses. Even things like riding bikes or wearing tight clothing regularly should be avoided when trying to conceive.


Reduce Stress Levels

Stress as we know is an emotional state resulted from the rising demands of life events. It is either physical or psychological, and might be higher than one can cope. High stress levels can cause serious health concerns like low sperm volumes. 

Meditating, breathing deeply, smiling often or exercising regularly are some of the recommended ways of reducing stress. Adequate hours of sleep, rest and remaining positive during tough times also help reduce stress.


Limit Alcohol Intake

Alcohol directly affects your liver, increases your estrogen levels and eventually lowers your testosterone levels. And testosterone is directly linked to the sperm production and health. So, in order to know how to build up sperm count, you should reduce your alcohol intake to its minimal level. Bear in mind even having 2 drinks every day can have adverse long-term impact over sperm production.


Give Up Smoking

For chain smokers, it is well-advised to stop smoking immediately. Besides having adverse impacts over your breath or taste, it also affects the sperm count. The other impact includes giving birth to slower and smaller children.


Stay Hydrated

It is a well-known fact that water is an essential element to maintain optimum metabolism in the living cells. Each individual should consume at least 4 litres of water/fluid every day. Drinking more water prohibits dehydration and helps increase sperm count. Water, fruit juices or yogurt should be preferred. However, sugary or alcoholic drinks have to be avoided as they are high in calories. 


Reduce Number of Ejaculations

Yes! Too many ejaculations can reduce the sperm volumes. A male body produces millions of sperms each day, but if one is already low in sperm count, then it would be a good idea to reduce the number of ejaculations. For people having sex on a daily basis or masturbating daily, it is advised to reduce the frequency for a healthy sperm production. This is a vital answer to how to build up sperm.


Stay Away from Toxins

The size, movement as well as the count of sperm can be adversely affected when an individual is exposed to chemicals on a regular basis. Although it might be pretty difficult to avoid such exposures completely, one needs to stay well-protected when coming in contact with toxic chemicals. 

Wearing long sleeves, gloves, a safety mask and goggles is mandatory for people working with chemicals throughout the day. Only natural cleaning materials should be used. Also, you'd better avoid using any form of pesticides or herbicides near your house.


Sleep Adequately

Improper sleeping habits or lack of sleep can lower the sperm count by as much as 30%. It is important to sleep at least 8 hours every day and there are a few things that can help in improving the sleeping habits. These include:

  • Sleeping at the same time every night

  • Reduce the intake of nicotine, alcohol or caffeine

  • Maintain a dark and quiet bedroom

  • Avoid sleeping during the day


Exercise Daily

Exercising regularly is one of the most critical answers when it comes to the question of how to build up sperm. Maintain a regular exercise routine and workout at least an hour every day. Compound exercises coupled with heavy weights are ideal for flexing the muscles on a daily basis. 

However, do not exercise too much or take anabolic steroids, especially when you are planning to conceive. Excessive exercise increases adrenal hormones levels that may lead to testosterone deficiency, while anabolic steroids can shrink the testicles and lead to infertility.


Take Supplements

Testosterone therapy and some other popular natural supplements help in increasing sperm production. 

  • L-carnitine, a natural amino acid that is found in milk and red meat, is a popular supplement. 

  • Even folic acid present in grains when combined with zinc helps in increasing the sperm count. 

  • Other antioxidants like selenium, vitamin E or supplements like L-arginine are also well-known sperm enhancer.


Keep Track of Your Medications

There are a number of medications that are said to decrease sperm count and some may even cause permanent infertility. It is always important to ask a doctor about any prescribed medication and their impacts on the sperm count. Even referring to labels on over-the-counter medicines can help. Some medications that are known to reduce sperm count include anabolic steroids, antifungal medicines, ulcer medicines, chemotherapy, tricyclic antidepressants, etc.

Consult your doctor if medication is to blame for low sperm count. Before stopping any of your medications, go to see a doctor, and ask if a particular medication is impacting the sperm volumes and if there are alternatives to replace it. 


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