If you and your partner are trying to conceive, you may be looking for information on how to increase your sperm count to increase your chances of conceiving. A healthy sperm count should be fertile.

Since only one sperm and one egg are needed for conception, why is sperm count important? In short, it increases the chances of a successful pregnancy. When a man ejaculates in a woman, the more sperm in the ejaculate, the more likely it is that one sperm will reach and implant the egg.

Normal semen contains 40-300 million sperm cells per milliliter. A low sperm count is defined as 10 to 20 million sperm per milliliter. Twenty million sperm per milliliter may be enough for pregnancy if the sperm is healthy.

Read on to learn more about seven things you can do to improve your sperm count and sperm health.

  1. Lose weight
    If you are overweight, losing weight is one of the most effective ways to increase your sperm count. Studies have shown that losing weight dramatically increases sperm volume, concentration, and motility, significantly increasing sperm health. Changes in sperm count have been found to have the greatest effect on men with a higher BMI, so if you’re overweight, losing a little weight can help.

Talk to your doctor to help you get started on your weight loss goals. You can schedule an appointment with a nutritionist to discuss any dietary changes that can be improved. Working with a trainer or other exercise program can also help.

  1. Exercise
    Even if you don’t need to lose weight, staying active and maintaining a healthy lifestyle can help boost your sperm count. One study found that weightlifting and outdoor exercise are more beneficial for sperm health than other types of exercise. Consider incorporating these types of activities into your routine. Exercise can help maintain or lose weight, which may have additional benefits for sperm health.
  2. Take your vitamins
    Certain vitamins, such as D, C, E, and CoQ10, are important for sperm health.

One study found that taking 1,000 mg of vitamin C daily could improve sperm concentration and motility in men. The overall sperm count will not improve, but the sperm will be more concentrated and able to move more efficiently. This will increase your chances of a successful pregnancy.

Another study noted poor pregnancy success in couples with low vitamin D levels. More research is needed to understand the relationship between this vitamin and fertility, but there appears to be a correlation.

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