What Causes Low Sperm Count (and What You Can Do About It)

When you’re trying to conceive, it’s easy to focus on ovulation timing and pregnancy tests. But fertility is a shared journey and sperm health plays a big role in the process.

Low sperm count, also known as oligospermia, is one of the most common reasons couples struggle to get pregnant. And while it might feel discouraging at first, there’s good news: in many cases, it’s something that can be gently supported and improved.

In this guide, we’ll walk through what low sperm count actually means, what might be causing it, and what you can do to support healthy sperm production moving forward. No pressure, no overwhelm – just calm, clear steps to help you feel more informed and supported.

What Counts as Low Sperm Count?

Low sperm count, also called oligospermia, means that the number of sperm present in a man’s ejaculate is below the normal range. According to the World Health Organization, a healthy sperm count is 15 million or more sperm per milliliter of semen. Anything less than that may be considered low.

But here’s the thing – low doesn’t mean zero. And it doesn’t mean hopeless.

Sperm count is just one part of the fertility picture. Even with a lower count, pregnancy is still possible, especially when other factors like sperm motility (how they swim) and morphology (their shape) are still within healthy ranges.

A semen analysis is the best way to know where things stand. If you’re curious about what that test looks at, and how it works, you can learn more in our guide on getting a semen analysis and what to expect.

What Causes Low Sperm Count?

Low sperm count can be influenced by many things, and often, it’s a combination of small factors rather than one clear cause. Because sperm production relies on a delicate balance of hormones, temperature, and overall health, it’s especially sensitive to both daily habits and environmental exposures.

Habits and Lifestyle Factors That Can Play a Role

Some common routines can quietly work against sperm health, even if they don’t raise red flags at first. Spending time in hot tubs or placing a laptop directly on your lap can raise scrotal temperature and reduce sperm production. Wearing tight underwear or biking long distances regularly may have similar effects.

Smoking, alcohol, and marijuana use can also interfere with hormone levels or sperm development. If you’re working on healthier habits, our guide on natural ways to improve sperm health offers practical, non-overwhelming ideas to support your body’s efforts.

And it’s worth noting that certain medications and environmental toxins can have an impact too. Some prescriptions, industrial chemicals, or even everyday exposures like plastics and pesticides may interfere with the hormonal signals that regulate sperm production. We cover this more in our article on medications and environmental risks.

Medical Conditions That Might Be Involved

In other cases, low sperm count may be connected to a medical issue that isn’t always obvious without testing. These might include:

• Varicocele – enlarged veins in the scrotum that disrupt cooling
• Hormonal imbalances – including low testosterone or pituitary issues
• Infections – especially those that affect the prostate, testicles, or reproductive tract
• Undescended testicles – especially if untreated in childhood
• Genetic or chromosomal conditions – such as Klinefelter syndrome

If you haven’t had a semen analysis yet, it’s often the best first step toward getting clarity. You can learn more about what that test includes in our post on how semen analysis works and when to consider it.

How Age Can Affect Sperm Health

Sperm count doesn’t suddenly drop with age, but subtle changes can start to appear in your 40s and beyond. Research shows that older sperm may have higher rates of DNA fragmentation, which can reduce the chances of conception or affect embryo quality.

How Low Sperm Count Is Diagnosed

If you’ve been trying to conceive for a while without success, checking sperm health is one of the most straightforward, and often overlooked, first steps. A semen analysis is the standard test used to measure sperm count, along with other important factors like motility (movement), morphology (shape), and overall volume.

The test itself is simple and non-invasive. A sample is collected and then evaluated under a microscope to determine how many sperm are present per milliliter of semen, and how well they’re moving and formed. According to the World Health Organization, a healthy sperm concentration is 15 million or more per milliliter.

If numbers come back lower than expected, it doesn’t mean you’re out of options. Low sperm count is one piece of a much larger puzzle, and the good news is that it’s often possible to make meaningful improvements through lifestyle changes or medical care. We’ve outlined what the test includes and how to prepare for it in our guide on what to expect from a semen analysis.

While a semen analysis at a fertility clinic offers the most accurate picture of your sperm health, there are also at-home sperm test kits available. These typically estimate sperm concentration but won’t assess other important factors like motility or morphology. They can be a helpful first step, but a full lab analysis is still the gold standard.

What You Can Do to Support a Healthier Sperm Count

The good news? Low sperm count isn’t always permanent. In many cases, changes in daily habits, nutrition, or targeted support can encourage your body to produce stronger, more mobile sperm. Here are some of the most effective approaches:

Start with the Basics: Lifestyle Tweaks That Matter

Your body makes new sperm every 64 to 72 days, which means even small changes today may start to show results in a couple of months. Maintaining a healthy weight, getting regular movement (but not overtraining), and managing stress can all support better sperm production. Good sleep isn’t just restorative, it’s deeply connected to reproductive hormone levels.

And while it’s not the most glamorous advice, skipping hot tubs, taking laptops off your lap, and switching to looser underwear can help reduce heat exposure, which may benefit testicular function.

We cover more of these small-but-steady shifts in our post on natural ways to improve sperm health.

When Supplements May Help

For some people, adding fertility-focused nutrients can be a helpful boost. Supplements containing zinc, CoQ10, folate, vitamin C, and omega-3s are commonly used to support sperm count and quality. Keep in mind, these are supportive, not cures, but they can be part of a bigger strategy.

Products like FertilAid for Men, CountBoost, and FH PRO for Men include these nutrients in doctor-formulated blends. If you’re looking for a gentle place to start, they may be worth exploring.

When to Consider Medical Treatment

If lifestyle changes don’t improve results, or if underlying medical conditions are found during testing, your doctor may recommend medical therapies. This can include treating hormone imbalances, addressing a varicocele, or exploring assisted reproductive technologies like IVF or ICSI.

There’s no shame in seeking more specialized help. If you’re not sure whether it’s time to speak with a fertility specialist, our article on when to get a semen analysis breaks down next steps clearly and compassionately.

How long does it take to increase sperm count?

Keep in mind that sperm take about 2 to 3 months to fully develop. So if you’ve recently changed your diet, reduced stress, or started a new supplement routine, give your body time to catch up, it may take a couple of months before you see changes in your sperm count or quality.

FAQ: Low Sperm Count Questions

Your Next Step Doesn’t Have to Be Perfect

Low sperm count can feel like a heavy label, but it’s not the whole story. In most cases, it’s not permanent, and it’s not something you caused. There are real ways to support your body, one step at a time.

Whether that means adjusting your routine, talking with a provider, or simply learning more about what’s possible, your effort matters. And you’re not alone.

If you’re ready to keep exploring, these guides may help:

• How to Support Sperm Health Naturally
• When to Get a Semen Analysis
• Medications That May Affect Sperm Health

You’re doing something meaningful by reading this and we’re here to support you however we can.