Get a semen analysis to confirm the cause and baseline
Have sex or masturbate less often for 2–5 days before testing
Stop smoking and vaping
Avoid alcohol and recreational drugs
Avoid anabolic steroids and testosterone supplements
Maintain a healthy weight
Exercise regularly, but avoid overtraining
Sleep 7–9 hours per night
Reduce stress
Avoid hot tubs, saunas, and prolonged heat exposure
Keep laptops off your lap
Wear loose-fitting underwear
Eat a balanced diet with enough protein, fruits, vegetables, whole grains, nuts, and healthy fats
Increase zinc intake through food or supplements if needed
Increase folate intake through food or supplements if needed
Consider vitamin C, vitamin D, selenium, and omega-3s if deficient
Stay hydrated
Treat fever, infections, varicocele, or hormone problems with a doctor
Review medications with a doctor
Avoid exposure to pesticides, solvents, and heavy metals
If trying to conceive, have regular intercourse every 1–2 days during the fertile window
See a fertility specialist if counts stay low after 3 months