Content Warning: This blog post discusses topics related to preparing for pregnancy and fertility, which may evoke a range of emotions for readers. It addresses sensitive subjects such as lifestyle changes, health recommendations, and the challenges of conception, which can be particularly relevant for individuals facing fertility issues, pregnancy loss, or exploring different family-building options. If you find any content distressing, please prioritize your well-being and consider seeking support from a trusted friend, family member, or mental health professional. Your journey toward family-building is personal, and it’s important to navigate it in a way that feels safe and supportive for you!
By Nafeesah Allen
If you’re exploring fertility and wondering about sperm health—whether for yourself or someone you love—you’re not alone. Many people with testicles experience low sperm count (also called oligospermia) at some point, and it’s one of the more common reasons folks seek out support during their conception journey.
Hearing the words low sperm count might feel scary or overwhelming, but here’s the good news: sperm health is dynamic, and there are a range of gentle, effective options to explore. Whether you’re curious about lifestyle changes, medical support, or just want to learn more, this guide is here to meet you with evidence and care.
What’s Considered “Low” Sperm Count?
According to the World Health Organization, a typical sperm concentration is around 15 million sperm per milliliter of semen. Anything below that may reduce the chances of conception—but it doesn’t mean conception is impossible. This is one piece of a much bigger puzzle, and there’s a lot you can do to support fertility, if and when you want to.
Medical Approaches to Supporting Sperm Health
Sometimes, low sperm count is connected to medical conditions like hormone imbalances, infections, or blockages. Here are a few medical treatments that might be recommended:
Hormone Support
Medications like Clomiphene Citrate (Clomid), hCG injections, or aromatase inhibitors can support hormone balance—especially if testosterone or other key reproductive hormones are low. These treatments work by encouraging the body to produce more of the hormones needed for sperm production.
“If low testosterone is the culprit for low sperm count, Clomiphene Citrate, an estrogen receptor blocker, can improve numbers. Human Chorionic Gonadotropin (hCG) can also assist with increasing testosterone,” explains Sarah Hanna, a Certified Nurse Midwife and ASRM Certified Fertility Specialist.
Dr. Vishnu Gopalan, Chief Medical Officer of Hola Health, also emphasizes that hormonal drugs work by stimulating levels of follicle-stimulating hormone (FSH) and luteinizing hormone (LH), both of which are vital for healthy sperm production.
Infection Treatment
Infections like gonorrhea, chlamydia, or mycoplasma can interfere with sperm health. The first step is getting tested and treated with antibiotics, if needed.
“Firstline defense? Look for infection and treat,” says Hanna. Antibiotics can successfully clear these infections, but Dr. Gopalan cautions that while bacteria can be eradicated, restoring full fertility may not always be possible if significant damage has already been done.
Surgical Interventions
In certain cases, surgery may be an option—for example, if a person has a varicocele (a varicose vein in the scrotum) or a physical blockage in the sperm ducts.
“Sometimes there is a varicocele of the scrotum—basically a varicose vein—and with minor surgery, this can be tied off to improve sperm numbers,” Hanna explains.
Dr. Gopalan adds that options like vas deferens reconstruction and sperm retrieval surgeries can be effective when natural sperm pathways are blocked or damaged.
Lifestyle Shifts That Can Support Sperm Health
You don’t have to overhaul your whole life to improve sperm health. This is a large list, but we want to remind you that every small step matters. Abilities to make changes and get support look different for everyone.
Reduce Stress
Stress affects every system in the body—including reproductive hormones. We know, easier said than done. Try small shifts like getting to bed a bit earlier, going for a walk, or taking a break from screens when possible. Choose what feels grounding, not overwhelming.
“Minimizing stress is a huge factor when it comes to preparing your body for trying to conceive, no matter your gender,” says Elizabeth King, Certified Fertility Expert and Coach.
Make Informed Choices Around Substances
Smoking (tobacco, cannabis, or vaping) has been linked to lower sperm count and motility. The same goes for heavy alcohol use.
If cutting out substances completely feels like too much, know that any reduction counts. Many folks find support from peers, counselors, or harm-reduction groups if they want to make changes at their own pace.
Smoking can decrease sperm concentration by about 15% and lower total sperm counts by 18%. It can also reduce semen volume, making conception harder, both naturally and through assisted reproductive techniques like IVF.
Alcohol consumption of more than 25 units per week negatively impacts sperm quality. Giving up or cutting down can help couples trying to conceive; abstaining entirely during the conception process may offer the best chance at success, but it’s not the only way to move forward and may not be accessible to everyone.
Review Medications
Some common prescriptions—like certain antidepressants, steroids, and blood pressure meds—may affect sperm production.
“It’s best to consult a doctor to determine if there is another treatment option that will not affect fertility,” advises Dr. Gopalan.
Remember, your well-being comes first.
Nourish with Food
A fertility-supportive diet includes antioxidant-rich veggies (like dark leafy greens), healthy fats (like salmon, nuts, and seeds), and lean proteins (like chicken or turkey). Micronutrients like zinc, selenium, folate, and omega-3s can support sperm health.
“You want to eat a diet that is chock-full of vegetables and lean proteins. The mitochondria—the powerhouse of the sperm cell—depend heavily on good nutrition,” says Hanna.
Supplements
Some people explore supplements to support sperm motility, count, and quality. These may include:
- Zinc – helps regulate testosterone
- Selenium – may improve motility
- Vitamin D – supports calcium metabolism in sperm
- CoQ10 – supports mitochondria, the energy center of sperm
- Vitamin C and E – may reduce oxidative stress
Before starting any supplements, talk to a care provider or naturopath who understands fertility.
Environmental Considerations
Stay Cool
Testicles are sensitive to heat, and even minor increases in temperature can impact sperm production.
“Even subtle body temperature changes around the testicles can have an impact on spermatogenesis,” explains Hanna.
Some strategies include sleeping naked, wearing loose-fitting underwear, and limiting time in hot tubs or saunas.
Reduce Toxins
Some everyday chemicals (called endocrine disruptors) can disrupt hormone balance. These are often found in plastics, pesticides, some cleaning products, and even skincare.
“Endocrine disruptors are everywhere, mimicking our hormones and creating chaos in our bodies’ systems that should be a finely tuned orchestra,” says Hanna.
Dr. Gopalan points patients toward resources like the Environmental Working Group (EWG) to assess the safety of household and personal products.
Move Your Body—Gently
Regular movement can support hormone balance and overall well-being.
“Keeping a healthy weight is crucial in overall health. It keeps hormones, especially important testosterone and cortisol, optimal, which in turn improves sperm count,” says Hanna.
Dr. Gopalan highlights the benefits of pelvic floor exercises and specialized manual therapies like myofascial release, which can improve sexual performance and overall reproductive function. However, excessively intense exercise, particularly endurance sports like marathon running, can negatively affect hormone levels. Balance is key.
Assisted Reproductive Options
If you’ve been trying to conceive for a while and haven’t had success, assisted reproductive technologies (ART) might be part of the journey. Procedures like IUI (intrauterine insemination), IVF (in vitro fertilization), or ICSI (intracytoplasmic sperm injection) can support families where sperm count is very low. These are highly individualized paths, and you can explore them at your own pace, with the right providers by your side.
A final note
Low sperm count isn’t a failure—it’s information. It’s a moment to pause, ask questions, and feel into what comes next. You are not broken. You are not alone. Whether you’re hoping to grow your family now or just want to know your options, we’re here with you.
If you’re navigating fertility and want to talk to someone who gets it, our team is here. We offer compassionate support for all kinds of bodies, families, and paths to parenthood.
