Herbs to Increase Sperm Count, Volume, Motility, and Overall Sperm Health

Male fertility is in serious decline. A landmark 2017 meta-analysis of 185 studies involving more than 40,000 men across North America, Europe, New Zealand, and Australia found that sperm counts dropped by over 59% between 1973 and 2011.

So what role do herbs play in this conversation? Research has shown that several herbs may improve sperm count, motility, and overall reproductive health. In this article, we’ll explore some of the most studied herbs that can support male fertility

Ashwagandha May Increase Sperm Count, Motility, and Volume

Ashwagandha (Withania somnifera) is a medicinal herb native to India that’s been used for thousands of years as part of the traditional Indian medicine known as Ayurveda. Most of the beneficial properties and preparations come from the root. 

A placebo-controlled study involving 42 men found that taking 675 mg of ashwagandha daily for 90 days significantly improved several key fertility measures.

90-day supplementation of ashwagandha increased sperm counts by 167%, motility by 57%, semen volume by 53%, and testosterone by 17%. 

Beyond its direct effects on sperm, ashwagandha may also improve fertility by reducing stress. Stress is a well-established factor in male infertility .

Ashwagandha Reduces Stress

Chronic stress lowers testosterone and luteinizing hormone (LH), both of which are essential for sperm production. Ashwagandha has been shown to help counter these effects.

In one double-blind, placebo-controlled trial, men with chronic stress who took 600 mg daily for 8 weeks experienced a 27.9% decrease in cortisol levels.

They also reported 44–72.9% lower scores on multiple stress and anxiety scales.

A second study using just 240 mg daily for 60 days reduced morning cortisol by 23% and improved self-reported stress and anxiety.

A meta-analysis of five trials supports these findings, confirming that ashwagandha consistently reduces stress and anxiety. .

Shilajit

Shilajit is a naturally occurring, tar-like substance with a long history of use in Ayurvedic medicine. It is now commonly taken as a supplement with multiple reported benefits for male fertility.

In one small study, 28 men took Shilajit for 90 days and experienced a 61% increase in sperm count along with a 12–17% improvement in sperm motility.

Another clinical trial showed that Shilajit increased total testosterone by 23% and free testosterone by 19%.

Shilajit may also support male reproductive health through synergistic effects with CoQ10, a molecule essential for mitochondrial energy production and a powerful antioxidant.

Due to these properties, CoQ10 has been extensively studied for its potential fertility benefits and is known to enhance sperm count, motility, and overall reproductive potential.

Animal research suggests that Shilajit and CoQ10 may work best together. In one study, mice were divided into groups receiving CoQ10 + exercise, Shilajit + exercise, both supplements + exercise, or exercise alone. ATP—the body’s energy currency—was significantly higher in both supplement groups compared to controls. Strikingly, the CoQ10 + Shilajit group had nearly the same ATP levels as pre-exercise controls, highlighting their combined potential to restore energy balance.

Tongkat Ali

Tongkat Ali (Eurycoma longifolia) is a tree-like shrub found in Southeast Asia that is commonly used as a traditional herbal medicine for various issues, including sperm count, motility, and other measures of male fertility.

One study of 75 men found that taking 200 mg of Tongkat Ali per day improved sperm count and motility.

While the results differed slightly each month compared to baseline, count, motility, volume, and morphology improved significantly in most instances.

During the course of supplementation, 11 spontaneous pregnancies occurred, with 6 taking place in the first month and 5 in the second month.

Other studies have shown similar promising results.

Fenugreek

Fenugreek (Trigonella foenum-graecum) is a small herb-like plant long used in traditional medicine and as a common spice in Indian cuisine.

In one study of 50 men aged 35–65, participants took 500 mg of a patented fenugreek extract standardized to 20% protodioscin. Results showed that 85.4% experienced an increase in sperm count, while 14.6% showed improvements in sperm morphology.

Research on fenugreek and male fertility is still limited. Though early findings are promising, we need to see larger-scale studies to confirm its safety and effectiveness.

Tribulus Terrestris

Tribulus terrestris, also known as “puncture vine” and “goat’s head,” is a small leafy plant found worldwide.

Both the fruit and root of the plant have long been used in Traditional Chinese Medicine and Ayurveda.

In an in vitro study using sperm from 40 men, extracts of Tribulus terrestris improved both sperm motility and count.

Another clinical study of 65 infertile men who received 250 mg of Tribulus extract daily reported significant improvements in sperm concentration and motility.

Still, research on Tribulus terrestris and male fertility remains is just emerging, and more research is needed.

Maca Root

Maca root (Lepidium meyenii), sometimes called Peruvian ginseng, is a plant native to the highlands of Peru.

Traditionally, it has been used to enhance fertility and libido. Though often thought of as an “herb”, Maca is actually a cruciferous vegetable related to broccoli, cauliflower, and kale. The dried root is most often taken as a powder, capsule, or liquid extract.

One of the earliest studies looked at nine healthy men who took either 1,500 mg or 3,000 mg of maca root daily for four months. By the end of the study, their sperm counts nearly doubled, increasing from about 140 million per sample to 259 million per sample.

The number of moving (motile) sperm also more than doubled, rising from 88 million to 183 million. Importantly, these changes happened without altering hormone levels such as testosterone or estrogen, suggesting that maca works directly on sperm quality rather than through hormone changes.

A later study involving 20 healthy men (ages 20–40) found similar trends. After taking 1.75 g of maca daily for 12 weeks, participants showed improvements in sperm concentration and motility compared to placebo, though the changes were modest and not always statistically significant.

When researchers combined the results of five small clinical trials, the impacts on sperm count were more ambiguous. While individual studies suggested benefits, the pooled data did not show a statistically significant increase in sperm concentration. In short, maca may help improve sperm quality, but the current research is still too limited to be conclusive.

Male Fertility Supplements with Herbs to Support Sperm Count and Motility

While you can certainly run out and get all of these herbs separately to try and help improve your sperm health, some may find it helpful to turn to a single product that contains a few of these herbs along with other vitamins and nutrients that have been shown to support male fertility.

Our team at CNY Fertility developed our own line of supplements specifically designed to help support fertility called Molecular Fertility.

Molecular Fertility’s Male Preconception+ is CNY’s go-to male fertility supplement as it combines a hefty dose of Ashwagandha and Shilajit with other key nutrients like CoQ10, Zinc, Selenium, Lycopene, two types of Carnitine, NAC, and much more.

Other Helpful Tips:

Get some sleep 

Everyone seems to know the importance of a good night’s sleep, but you may not know that your sperm are quite dependent upon it. Several relatively large studies have found that sleep duration and quality to correlated to sperm motility, concentration, sperm count, and morphology.

Avoid toxins 

Men today are much more likely to be exposed to environmental toxins than at any time throughout human history. 

A multitude of studies have suggested that toxic exposure is quite detrimental to sperm health.

Toxins are in food, cookware, bottles, and cleaning agents we encounter every day. It can be tough, but try to limit the use of products known to contain toxins and be mindful of the food you consume and how it’s prepared.

Quit smoking 

Smoking seems to be bad for just about every aspect of human health, so it is really a surprise that it is absolutely detrimental to sperm health. A multitude of studies have shown this unsurprising fact, so if you’re still smoking, it’s best to try to stop and seek professional help if needed.

Limit drinking 

Similar to cigarette smoking, heavy alcohol consumption is also linked to poor sperm motility, count, and other negative impacts on male fertility.

If you are a heavy drinker, we suggest stopping; if you don’t, there really are no amounts of herbs that can help your sperm.

Get some sun for vitamin D!

Around 40% of adult males in the U.S. suffer from Vitamin D deficiency.  Similar to other vitamin deficiencies, vitamin D is important for fertility, and levels have been linked to sperm motility, count, and more.

Get Some Antioxidants

Fruits have a host of antioxidants that have been shown to support male fertility, but they are also loaded with sugar that has some negative consequences on sperm.

For this reason, it may be better to get your sperm-enhancing antioxidants in supplement form. As mentioned above, the Male Preconception+ is our go-to and is loaded with antioxidants, nutrients, and herbs to support sperm motility, count, and overall health.

The Bottom Line

If you’re considering herbs to support sperm health, you may be on the right track. Research suggests that several herbs and plant-derived compounds can improve sperm count, motility, morphology, and other key aspects of male fertility.

Keep in mind that sperm take about 70–90 days to fully develop, so any measures you take should be followed consistently over several months to create the best possible environment for healthy sperm development.

Finally, it’s important to talk with a qualified healthcare provider before starting supplements, especially if you take other medications or have existing medical conditions.