Top 10 Tips to Increase Sperm Count and How to Make Sperm Thicker and Stronger

Every men should know that Sperm health isn’t something most people chat about at the dinner table. But it should be. Because let’s face it, fertility struggles are way more common than we realize. And the numbers don’t lie. Low sperm count, weak swimmers, and watery load they’re all things men deal with quietly, not knowing what’s normal and what’s not.

So, here’s a straight-up guide. We’re talking real stuff: what to do, what to avoid, and how to naturally build stronger, thicker, better sperm. It’s about you being in better health, hormonally and otherwise.

Top 10 Tips to Increase Sperm Count 

The below are the top 10 tips for every men that  increase sperm count and that improves good quality of sperm, and that makes sperm thicker and stronger.

1. Stop Messing with Your Sleep

Your body heals and rebuilds when you sleep. If you’re running on 3–4 hours a night and scrolling endlessly before bed, your testosterone levels are taking a massive hit. That hormone is everything for sperm production. Try this: 7-8 hours of solid sleep. Every night. Same time in, same time out.

2. Focus on a Nutrient-Rich Diet to Support Sperm Health

You want them strong, fast, and ready. What fuels them? Not burgers and soda, that’s for sure, and foods that improve sperm count.

Start loading your meals with:

• Pumpkin seeds (zinc boost)
  
• Citrus fruits (vitamin C boost)
  
• Spinach, eggs, and lentils
  
• Fish, especially fatty ones like salmon
  
• Nuts, seeds, and olive oil for those good fats
  

Also, cut down on processed food. That includes your beloved chips, instant noodles, and packaged junk. They’re sperm killers. 

3. Move Your Body 

Exercise is crucial, no doubt. But here’s the trick: more isn’t always better. A decent workout 3 to 5 times a week. Killing yourself in the gym daily with no recovery. Not it. Weight training helps big-time. Yoga is underrated. Even brisk walking counts. Just get that blood flowing without burning yourself out.

4. Maintain Optimal Testicular Temperature for Healthy Sperm Production

This one’s weird but super important: testicles don’t like heat. They're designed to hang out away from body heat. So if you're sitting with your laptop on your lap, taking daily hot showers, or wearing tight undies, you're heating up the area. Go for boxers. Keep electronics off your crotch. Skip the heat therapy sessions for a while. It’s awkward, but your sperm will thank you.

5. Manage Chronic Stress to Support Hormonal and Reproductive Health

Stress is sneaky. You think you’re just dealing with deadlines or money issues or whatever, but inside, your cortisol is going high. And when cortisol’s up, testosterone’s down. Which means? Sperm quality drops.

What to do? Doesn’t have to be full-blown meditation or chanting. Could be 10 mins of silence. It could be a walk with your phone on airplane mode. Could be laughing with your friends or just doing nothing for once. Make space in your day.

6. Limit Smoking and Alcohol Consumption to Protect Sperm Quality

Smoking isn’t just bad for your lungs; it straight up nukes sperm health. Fewer sperm, slower swimmers, and weird-shaped ones. That’s what you’re getting.

And alcohol? A few beers now and then? Fine. But binge drinking or constant partying? Your liver gets overloaded, testosterone tanks, and your entire system starts falling apart. Try a dry month. No alcohol, no smokes. Just 30 days. You’ll notice the shift.

7. Consider Targeted Supplements for Improved Sperm Health

Not every capsule is a scam; some natural supplements are backed by actual science when it comes to improving sperm count, motility, and overall reproductive function.

Here are a few worth considering:

RediClinic’s supplements 

• Ashwagandha is known to reduce stress and naturally boost testosterone levels
  
• Shilajit is an Ayurvedic powerhouse that’s shown to enhance male fertility, boost stamina, and support testosterone levels naturally. Especially effective when taken consistently over a few months.

That said, don’t pop everything at once. It’s best to introduce one or two supplements at a time and always consult a healthcare provider before starting a new regimen, especially if you’re on other medications or have underlying conditions.

8. Avoid Plastic-Based Toxins That Can Affect Sperm Health

Plastic bottles. Microwave containers. Tiffins that smell weird when heated. All of them can leak chemicals (like BPA) that mess with your hormones.

Easy fix for this: Use steel bottles or glass jars. Stop reheating stuff in plastic. Look at the labels on your grooming stuff too: body wash, lotion, and even shaving gel. Some of them are full of junk.

9. Avoid Carrying Your Phone in Front Pockets to Protect Sperm Quality

Again with the weird tips, but this one’s real. Is your phone in your front pocket all day? It’s radiating heat and possibly low-level radiation. And that’s right where your testicles are.

Just move it. Back pocket. Jacket. Desk. Anywhere but directly on your lap or in your briefs all day.

10. If You’re Overweight, It’s Time to Trim

Look, this isn’t about looking good. It’s about hormones. Belly fat produces estrogen. And more estrogen means less testosterone. Which means? Lower sperm count, reduced libido, the whole deal.

You don’t need abs. You just need to reduce that excess weight. Start with walking, eat home-cooked food, and stay consistent. Even 5 kg of weight loss can show results in a couple of months.

Let’s Talk About Sperm Thickness and Strength

Okay, now the second part everyone wants to know: how do you make sperm thicker and stronger?

Water

Dehydrated? Your semen’s going to look watery. Most guys aren’t drinking enough. 2.5–3 liters of water a day minimum. Add lime juice, buttermilk, or tender coconut if plain water bores you.

Don’t “Save Up” Too Long

Some guys think holding off for weeks will make their load impressive. Not true. Longer gaps mean more volume, maybe, but sperm quality drops.

Best routine? Every 2–3 days. Keeps everything fresh and healthy.

Eat Thick, Live Thick

Foods that naturally build body strength also build sperm thickness.

• Eggs
• Ghee
• Bananas
• Almonds
• Dates
• Dark chocolate (in moderation)

Add more of these to your breakfast or post-lunch snack. You’ll feel the difference within weeks.

Add a Bit of Garlic and Onion to Your Diet

Not just for flavor. Garlic increases blood circulation, which is key to performance. Onions are rich in antioxidants and support hormone production.

You don’t need to chew it raw; just include it in your regular cooking.

Which is The Best Supplement to Improve Sperm Count?

The best supplement to improve sperm count quality, make sperm stronger and thicker. Many people are facing issues with low sperm count, and less quality and watery type issues. We have one best solution for it is Shilajit supplement. The best shilajit supplement is RediClinic Shilajit Supplement. It solves the sperm issues from all the men. 

This RediClinic Shilajit supplement is made with very powerful and natural ingredients like Sudh shilajit, Swarn basma, Ashwagandha root extract, Safed musli and Black pepper. It can not only solve sperm count issues. This also works for low timing and improves energy and stamina. 

Click Here To Buy From Our Official Website

• Shilajit: Boosts testosterone, energy, and overall vitality.
• Ashwagandha: Reduces stress and improves stamina & libido.
• Safed Musli: Enhances sexual strength and fertility.
• Gokshura: Increases strength, endurance, and sexual wellness.
• Black Pepper: Enhances nutrient absorption and boosts digestion.
• Swarn Bhasma: Supports immunity, vitality, and overall rejuvenation.

Conclusion

You don’t need to spend a fortune on meds, treatments, or shady “miracle” pills. Most sperm issues can be improved naturally with food, rest, movement, and patience.

If you feel something’s really off, though, like zero libido, no morning wood, or consistent issues over many months, go see a doctor. Get a semen analysis. It's simple and can save you stress later.

But for now, start where you are. Even a few of these changes can make a big difference within 2–3 months. Just be consistent. Your body wants to balance itself; just give it a hand.