Mother and Baby

7 ways to increase your man's sperm count and help you conceive

When you're trying for a baby, it's a two-way street. There are plenty of things your partner can do to help the conception process and increase his sperm count.

Unlike women, who are born with all the eggs they'll ever have, men are always producing new sperm. This means little changes to his diet and lifestyle can make a difference quickly.

How can I increase my partner's sperm count?

There are lots of natural ways to improve your man's fertility, from eating sperm-count-boosting foods to taking folic acid supplements. According to fertility exper Zita West, if your man has a low sperm count, there are definitely a few swaps and changes that can help improve his swimmers...

7 ways to improve sperm count with fertility expert Zita West: 


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1) Quit smoking

This is a biggie, so if he can't kick the habit,  encourage him to seek advice and support. ‘Smoking depletes the body of vital nutrients for sperm production,’ says fertility expert Zita West.
You also don’t want to be bothered by his second-hand smoke fumes when you’re pregnant – or when you have a baby. It’s a win-win.
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2) Cut down on alcohol 

We're not suggesting he needs to say goodbye to a pint after work, but perhaps cut back on boozy nights out... 
‘Research has found it takes couples less time to get pregnant when alcohol is taken out of the equation, but it’s difficult because conception times vary for different people anyway,’ says Zita. ‘What I’d suggest is limiting it to perhaps six units or less a week, and ditching binges.’
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3) Keep masturbating

It may seem like he shouldn’t be doing this – the idea of wasting quality goods and all that – but regular ejaculation keeps sperm nice and healthy. 

‘Sperm eventually dies if it isn’t released on a regular basis, which overall damages its quality,’ says Zita. ‘So, when you’re not having sex, it’s fine for him to masturbate.’ .
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4) Be aware of lap action

It’s become almost a joke when people talk about conceiving, but having his computer on his lap all the time really does damage his fertility.

‘The reason his testicles are on the outside of his body is so his sperm stays cool, which keeps it effective,’ says Zita. ‘Laptops, saunas, hot tubs and even tight boxers cause overheating, which damages his sperm.’
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5) Think about his diet

A nutrient-filled diet makes all the difference to producing healthy baby batter. ‘Encourage him to steer clear of processed food,’ says Zita. ‘Fresh fruit, veg, meat and fish should be on the menu, as they contain fertility-supporting nutrients including lycopene, amino acids and Vitamin D.’ Ensuring he gets enough folic acid can help, too. 
Another reason to watch what he eats? Being overweight can also cause his testicles to heat up.

Read more: 8 fabulous foods to boost his sperm count 
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6) Exercise 

Exercise will keep him healthy and at a good weight, but it’s best not to overdo it. ‘Working out and keeping fit is beneficial when you’re trying to conceive but, again, it’s important for his testicles not to overheat,’ says Zita.
‘For that reason, I’d recommend he doesn’t sign up for a marathon or do anything too intense.’
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7) Monitor his stress levels

Passion, enjoyment and keeping the hormones surging when you’re having sex are all part of the baby-making process. So, if his mind’s elsewhere and racing with work worries, perhaps suggest he takes action to de-stress.

‘There are plenty of relaxation techniques he could try, such as meditation,’ says Zita.

Meet the expert: Zita West is a fertility expert and midwife based in London. Her clinic, the Zita West Clinic, opened in 2001 and focuses on getting couples into the best possible shape for fertility. 



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