How can I increase my sperm daily?

The following are some natural ways to increase sperm count.
1. Get enough exercise and sleep

Several studies have suggested that weight loss and exercise among people with overweight or obesity can lead to an improved or increased sperm count. However, the science linking a healthy body mass index (BMI) to a healthy sperm count is still weak.

2. Quit smoking

A 2016 meta-analysis that reviewed the results of over 20 studies with a total of nearly 6,000 participants found that smoking consistently reduced sperm count.

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.

3. Avoid excessive alcohol and drug use

The number of controlled studies to have explored the link between sperm health and drugs is limited. This is because testing illicit substances can lead to ethical problems.

However, one 2018 reviewTrusted Source has linked the worldwide use of drugs such as alcohol, marijuana, and cocaine to decreased sperm production. Some evidence is conflicting,

4. Avoid certain prescription medications

Some prescription medications can potentially decrease healthy sperm production. Once the male stops taking the medication, however, their sperm count should return to normal or increase.

Medications that may temporarily reduce the production and development of sperm include:

some antibiotics
anti-androgens
anti-inflammatories
antipsychotics
opiates
antidepressants
anabolic steroids, which may continue to affect sperm count for up to 1 year after stopping the medication
exogenous or supplementary testosterone
methadone

Males should seek consultation with a healthcare provider if they believe that a medication they are currently taking may be reducing their sperm count or affecting their fertility.

5. Take a fenugreek supplement

Fenugreek has long been in use as a natural remedy for poor sperm health, and advocates suggest that it may help improve sperm count.

6. Get enough vitamin D

Researchers are not entirely sure why, but blood levels of vitamin D and calcium appear to impact sperm health.

7. Take ashwagandha

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

8. Eat more antioxidant-rich foods
Antioxidants are molecules that help deactivate compounds called free radicals, which damage cells.

Several vitamins and minerals act as antioxidants, and some studies have linked antioxidant consumption with increased sperm count.

9. Increase healthful fat intake

Polyunsaturated fats are crucial for the healthy development of the sperm membrane. Such fats include omega-3 and omega-6.

10. Reduce unhealthful fat intake

11. Limit exposure to environmental and occupational contaminants

As pollution and congestion increase, researchers often link environmental factors such as air quality and exposure to toxic chemicals to reduced sperm health and count.

12. Limit the consumption of soy and estrogen-rich foods

Some foods, especially soy products, contain plant estrogen. This can reduce testosterone bonding and sperm production.

13. Get enough folate and zinc

Limited studies suggest that consuming folate and zinc in combination may improve the overall health of sperm, including concentration and count.