If you and your partner are experiencing fertility issues, know that you’re not alone. Infertility is more common than you might think.

It affects about one in every six couples, and researchers estimate about one in every three cases is due to fertility problems in the male partner alone.

While infertility is not always treatable, there are some things you can do to boost your chances of conceiving. Fertility can sometimes be improved with a healthy diet, supplements, and other lifestyle strategies.

This article lists some of the main lifestyle factors, foods, nutrients, and supplements that have been associated with improved fertility in men.

  • Add Antioxidants to Your Diet

You’ve probably heard antioxidants called cancer and heart disease-fighters, but they might also increase male fertility. Several vitamins and minerals act as antioxidants, and some studies have linked antioxidant consumption with increased sperm count.

  • Kick the smoking habit

When it comes to smoking, it is impossible to speak about the benefits. From causing cancer to allowing harmful chemicals to enter your body, both men and women should completely stay away from cigarettes.

The researchers found that people who smoked moderate or heavy amounts of tobacco had a lower sperm quality than people who smoked tobacco less heavily.

  • Maintain a healthy weight and diet

After a long day, many of us will let down our guards and will venture out for an unhealthy meal. Some head out to their local pizza parlor, while others opt for a greasy cheeseburger and fries. As you age, these calories can have many negative impacts on your body. The next time you are in this position, steer away from both of these options and go for a healthy salad with a protein such as chicken or tuna.

  • Stay away from stress.

Stress can decrease sexual function and interfere with the hormones needed to produce sperm. Stress management can be as simple as taking a walk in nature, meditating, exercising, or spending time with friends.

  • Take ashwagandha

Ashwagandha, or Indian ginseng, has long played a role in traditional medicines as a remedy for several forms of sexual dysfunction.

A 2013 study found that 46 males with low sperm counts who took 675 milligrams of ashwagandha daily for 90 days saw a 167% increase in their sperm count.


Most research supports the use of lifestyle changes, natural remedies, and dietary adjustments to help a male manage and improve a low sperm count.

Such lifestyle changes include adopting a regular exercise regimen and sleep schedule, as well as avoiding tobacco, excess alcohol, and illicit drugs. It may also help to avoid particular prescription medications.

Taking herbal supplements, such as fenugreek and ashwagandha, may also help.

Dietary changes that promote a higher sperm count include reducing the intake of trans fatty acids and increasing polyunsaturated fatty acids and vitamin D intake.

Maintaining a healthful, balanced diet that includes plenty of fruits and vegetables is the best way to boost sperm count through the diet.