1. Ashwagandha
Reduces stress and naturally boosts testosterone levels.
Take 1 teaspoon of ashwagandha powder with warm milk, morning and evening.
2. Shilajit
Improves stamina, energy, and sperm production.
Take 500mg of pure shilajit daily (preferably after consulting a health professional).
3. Kaunch Beej (Mucuna Pruriens)
Enhances both sperm quantity and quality.
Take ½ teaspoon with milk twice a day.
4. Safed Musli
A powerful natural tonic that improves sperm count and overall vitality.
Mix the powder with milk and drink daily.
5. Gokshura (Tribulus Terrestris)
Supports male reproductive health and urinary function.
Commonly available in capsule form.
🧠Science-Based Tips for Better Sperm Health
6. Increase Antioxidants
Antioxidants like Vitamin C, Vitamin E, Coenzyme Q10, and Lycopene protect sperm from damage caused by free radicals.
7. Omega-3 Fatty Acids
Essential for healthy sperm movement and structure.
Sources include flaxseeds, walnuts, and fish oil supplements.
8. Stay Well Hydrated
Drinking enough water helps keep semen fluid and supports healthy sperm motility.
⚠️ Avoid These Habits – They Harm Sperm Health
Habit Negative Impact
Eating junk food Lowers testosterone
Lack of sleep Causes hormonal imbalance
Excess caffeine Affects testicular function
Stress Increases cortisol, decreases testosterone
Keeping laptops on your lap Raises testicular temperature, harms sperm
✅ 60-Day Healthy Routine to Naturally Boost Sperm Count
🌅 Morning:
Warm water with lemon and honey
30 minutes of yoga or breathing exercises (like Kapalbhati, Anulom Vilom)
Ashwagandha + Shilajit with milk
🌞 Afternoon:
Nutritious lunch (lentils, vegetables, chapati, salad)
A handful of mixed dry fruits (almonds, walnuts, cashews)
🌇 Evening:
Light walking or exercise (20–30 minutes)
Amla juice or green tea
🌙 Night:
Safed Musli or Kaunch Beej powder with milk
7–8 hours of deep, uninterrupted sleep