How long does it take to increase sperm count?

You may not realize it, but your sperm count is constantly in flux.  It goes up and down as changes in your health, habits, and the world around you impact your body’s ability to produce sperm.

Don’t freak out. These fluctuations are normal and often pretty minor.

But at Trak we’re not interested in minor changes. We designed our tools to make sure you have the insights you need to majorly take control of your fertility and chances of conception.


Yes! Your count right now is likely different than it was yesterday or will be tomorrow.

Your biggest source of day-to-day sperm count fluctuation is how often you ejaculate. Ejaculating less than 24 hours after your last “session” will likely lower your count, while waiting excessively long (7 days or more) tends to give you a higher count but of poorer quality (a lot of the cells will be dead).

Every guy is different, but ejaculating once every 2 or 3 days is probably a good sweet spot to optimize your count.

Other factors that can temporarily lower your sperm count include getting sick, having a fever, not sleeping well, or having a very stressful week.  If this is you, hopefully they are short term issues and your count should return when life is back to normal.

Did you know the weather can also impact your sperm count? Studies have shown that sperm counts tend to be higher in cooler climates, and generally higher in the winter than summer.  Consider it a silver lining for those of you who live in a frozen tundra.


You’ve come to the right place!  Every guy is different, but in general taking positive steps for your overall health and living a bit more of a  “sperm-friendly” lifestyle will lead to improvement in your reproductive health and sperm count.

Take the Trak 90 Day Challenge. See how high you can drive your sperm count in just 3 months. You can check out our app or our online quiz to get personalized recommendations. But, how much can you change in just 90 days?

You might be wondering…


Sperm cells need about 72 days (two and a half months) to be created, mature, and get ejaculated. It often takes that long to also see improvements in your count, however several studies show that changes can occur sooner.

Here are some of the techniques and treatments that have shown to be effective at increasing sperm count:

Testicular cooling: Intentionally cooling the testicle has been shown to be an effective way to increase sperm count. Studies have shown improvements in as little as 1 month, with maximum benefit often seen after about 3 months of regular cooling (e.g. icing down your testicles once a day). Besides actively icing your boys, avoiding hot tubs, saunas, and sitting for long periods will help them stay cool.

Weight loss: Many studies have shown that being overweight inhibits sperm production. Only a few studies have looked at changes in sperm count over time as men lose weight in order to increase sperm count, but those studies are very encouraging. For example a 2011 Danish study showed that during a 14 week weight loss program, the men who lost the most weight showed the highest improvement in sperm count. If you’ve got few pounds to lose, now’s the time.

Get off the couch and move: Regular exercise goes hand in hand with weight loss and overall fitness. A recent study showed that men who go jogging several times a week improved their sperm count meaningfully in about 6 months.

Nutritional supplements: Several studies have shown improvement in sperm count in as little as one to two months of using male fertility supplement blends. Other treatment options (weight loss and varicocele repair) were also shown to be more effective when paired with nutritional supplements. This is why most urologists will recommend some sort of multivitamin as a part of a treatment plan for male infertility.

Varicocele repair: Varicoceles are very common (about 15% of men have them). A varicocele is an enlarged bundle of veins in the scrotum that can affect your sperm production. Urologists often perform surgical varicocele repairs, which have been shown to improve semen quality 60-70% of the time. The timeframe for boosting sperm count is usually a little longer, with an average of 6 months until real improvements are seen.

Prescription medications: Doctors often prescribe medications like Clomid, FSH, and HcG to improve semen quality by boosting hormones involved in sperm production. In studies, patients often saw improvements within 3-6 months

The sooner you start, the better your chances of success. We’re here to help you take that big first step! Don’t forget to check out our Trak 90 Day Challenge to help you be the best you can be.