Group of sperm on blue background

Will fat burners lower sperm count?

What is sperm count?

Sperm count measures sperm cells per semen volume. It affects fertility along with sperm motility and morphology. According to WHO criteria, a healthy sperm count is 15 million per milliliter (ml) or 39 million per ejaculation. If a man's sperm count falls below these levels, doctors may diagnose oligospermia. Conceiving with a spouse can be difficult with a sperm count.

How do fat burners affect sperm count?

There is little empirical evidence that fat burners diminish sperm count. Fat burners may affect sperm health through several routes. Some are:

Thermogenic effects

Certain fat burners include components that can elevate body temperature, like caffeine extract from tea or capsaicin. These substances have the potential to raise temperature leading to harm to sperm cells and a decrease, in both their quality and quantity.

Hormonal imbalance

Some weight reduction supplements contain hormone disruptors such testosterone, estrogen, and thyroid. Sperm development and function depend on these hormones. Some weight reduction products contain tribulus terrestris, which may increase testosterone, estrogen, and LH. LH stimulates testicular testosterone and sperm production. Changes to the equilibrium could affect sperm quantity and quality.

Oxidative stress

Certain weight loss supplements contain components that produce molecules known as radicals, which can harm the body's cells and tissues. These free radicals can also negatively impact the motility and viability of sperm cells by damaging their DNA and membranes. To counteract this, antioxidants play a role in neutralizing radicals and protecting cells from oxidative stress. However it's important to note that some weight loss supplements may contain amounts of antioxidants, like vitamin C or E which paradoxically could have an effect by promoting oxidation instead of providing benefits.

How can you improve your sperm count naturally?

Sperm - spermatozoa - sperm cell

If you are concerned about your sperm count and want to improve it naturally, there are some lifestyle changes that you can make. Some of these are:

Maintain a healthy weight

Carrying weight or being obese can have an impact on your hormone levels, specifically testosterone and estrogen. This in turn can affect your ability to produce sperm and its quality. However shedding those pounds can help restore the balance of hormones in your body and ultimately enhance your fertility.

Eat a balanced diet

A balanced diet of fruits, vegetables, whole grains, lean protein, healthy fats, and water can nourish your body and sperm. Zinc, selenium, folate, vitamin D, omega-3 fatty acids, and antioxidants promote sperm health.

Avoid smoking and alcohol

Smoking and alcohol can reduce your sperm count and quality by causing oxidative stress, hormonal imbalance, and DNA damage. Quitting smoking and limiting alcohol intake can help you improve your sperm health and your overall health.

Exercise moderately

Regular physical activity is advantageous for both your mental well being, including your fertility. Engaging in exercise aids in weight management improves blood circulation alleviates stress and enhances testosterone levels. However it is important to strike a balance as intense workouts may have adverse effects on sperm count due, to increased scrotal temperature or reduced LH levels. To maintain reproductive health it is recommended to engage in moderate exercise and avoid activities that subject the scrotum to heat or pressure.

Manage stress

Excessive stress can affect hormone balance and lower function. Stress can also affect sexual desire and performance. Stress management can improve mood, libido, and fertility. Meditation, yoga, breathing exercises, hobbies, support from friends and family, and counseling can help you manage stress.


Fat burning supplements are marketed as aids for weight loss by boosting metabolism, curbing appetite or boosting energy levels. However it's important to be aware that these products could potentially have effects on fertility, particularly sperm count. Fat burners can impact the health of your sperm in ways such as increasing scrotal temperature disrupting hormonal balance or inducing oxidative stress. It is crucial to consult with your doctor before considering the use of burners and carefully evaluate the potential benefits and risks involved. If you are seeking methods to enhance sperm count it is advisable to adopt a healthy lifestyle which includes maintaining a balanced weight following a nutritious diet refraining from smoking and excessive alcohol consumption engaging in moderate exercise routines and effectively managing stress levels. These positive changes can contribute not to improved sperm health but also overall well being.

James Freeman


Liam Marshall, the friendly fitness coach, has spent 14 years sharing his love for sports and fitness. With degrees in sports science, he crafts workouts that fit like your favorite jeans. Beyond the gym, he organizes sports clinics and tech-savvy fitness apps that motivate people worldwide. He's all about making fitness doable for everyone, and it's not just about bodies – it's boosting confidence. In 2019, he scored the "Virginia Fitness Coach of the Year" award. Outside the fitness world, he loves family time and hikes in Shenandoah National Park. Liam's journey from a small-town fitness fan to a big-time coach is all about passion, inspiring people to see fitness as a body-and-mind thing. Catch him on Instagram to stay in the loop!