January 6, 2026
Male fertility plays a crucial role in conception, and one of the most common concerns among men trying to conceive is how to increase sperm count and improve motility. Sperm health depends on several factors, from diet and stress levels to underlying medical conditions, but the good news is that many of these are reversible through healthy lifestyle changes and timely medical evaluation.
At Reem Hospital, our urologists often emphasize that sperm quality can reflect overall health.
Understanding what affects it and how to support it is an important first step.
A normal sperm count to get pregnant typically ranges between 15 million to 200 million sperm per milliliter, according to WHO guidelines. However, even men with slightly lower counts can achieve pregnancy if other factors, such as motility and morphology (shape), are normal.
Sperm should move in a proper direction towards the egg at a proper speed. This is called “progressive motility”. To call the semen normal, more than 32% of sperm should maintain progressive motility.
A drop in sperm count doesn’t happen overnight. It’s often the result of lifestyle habits or underlying conditions such as:
If you’ve been searching for how to increase sperm count or how to increase sperm motility, start with simple yet effective changes in your routine.
A nutrient-rich diet supports sperm production. The best foods to increase sperm count include:
| Food Group | Examples | Why It Helps |
| Zinc-rich foods | Oysters, pumpkin seeds, lentils | Boost testosterone and sperm volume |
| Antioxidant foods | Berries, spinach, citrus fruits | Protect sperm from oxidative stress |
| Omega-3 fatty acids | Salmon, walnuts, flaxseeds | Improve motility and cell membrane health |
| Folate and Vitamin B12 | Eggs, leafy greens, beans | Aid DNA production and cell division |
| Vitamin C & E | Oranges, almonds, avocado | Enhance sperm quality and protect from damage |
Did You Know?
A 2022 review found that men who consumed more antioxidants such as vitamin C and zinc had up to 25% higher sperm motility compared to those with lower intake.
Obesity lowers testosterone levels and increases body temperature, both of which can affect sperm production.
Keeping the testicular temperature lower than body temperature is key to sperm production.
Smoking, recreational drugs, and heavy drinking are all proven causes of reduced sperm count and motility. The toxins and oxidative stress they create can damage sperm DNA.
High stress levels and poor sleep disrupt hormonal balance, particularly testosterone production. Try meditation, regular sleep cycles (7–8 hours per night), or yoga to support reproductive health.
If you’ve been trying to conceive for a year without success, it’s time to consider a sperm count test.
A semen sample is analyzed for:
Results help determine whether lifestyle changes alone are sufficient or if medical treatment is required.
Varicocelectomy is a commonly used procedure to improve sperm quality when a varicocele is identified as the cause of low sperm count and reduced motility.
Our services also include checking for and treating infections that may contribute to poor sperm quality.
At Reem Hospital, sperm testing is conducted confidentially using advanced laboratory techniques to ensure precise analysis and support effective fertility planning.
Did You Know?
Sperm takes around 70 days to fully mature. Any changes you make today, such as diet improvements or quitting smoking, may take two to three months to show measurable results.
While food should always come first, certain supplements can help increase sperm production and motility when deficiencies exist:
These should be taken only under medical supervision, as incorrect dosing may interfere with hormone levels or medications.
Even with a normal sperm count, low motility can make conception harder. Here’s how to enhance sperm movement:
Did You Know?
Even men with low sperm motility can father children with the right medical support. Fertility treatments like IUI or IVF can assist natural conception.
You should seek professional evaluation if you notice:
Our urologists at Reem Hospital can conduct a full assessment, including hormonal blood tests and an ultrasound if needed.
Lifestyle & Long-Term Habits for Healthy Sperm
| Habit | Why It Matters |
| Stay hydrated | Improves semen quality |
| Eat fresh, whole foods | Supports hormones |
| Exercise regularly | Boosts blood circulation |
| Manage chronic conditions | Diabetes and thyroid disorders can affect sperm |
| Limit exposure to toxins | Avoid pesticides, heavy metals, and plastics |
Knowing how to increase sperm count or how to increase sperm motility starts with understanding that fertility reflects overall well-being. Small lifestyle changes, like balanced nutrition, stress reduction, and regular exercise, can make a big difference.
If you’re struggling with conception or simply want to assess your reproductive health, book a sperm count test or fertility screening at Reem Hospital. Our multidisciplinary team of family medicine doctors and urologists provides personalized advice, accurate testing, and evidence-based treatment plans to help you achieve your family goals with confidence.
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