10 Ways to Boost Male Fertility and Increase Sperm Count
Infertility in men is a growing problem worldwide.
It affects about one in every six couples, and researchers estimate about one in every three cases is due to fertility problems in the male partner alone.
While infertility is not always treatable, it can sometimes be improved with a healthy diet, supplements and other lifestyle strategies.
This article lists some of the main lifestyle factors, foods, nutrients and supplements that have been associated with improved fertility in men.
What Is Male Infertility?
Fertility refers to people’s ability to reproduce by natural means.
Male infertility is when a man has a poor chance of making his female partner pregnant. It usually depends on the quality of his sperm cells.
Infertility can have multiple causes and may depend on genetics, general health, fitness, diseases and dietary contaminants.
Additionally, a healthy lifestyle and diet are important. Some foods and nutrients are associated with greater fertility benefits than others.
Here are 10 science-backed ways to boost sperm count and increase fertility in men.
Take D-Aspartic Acid Supplements
D-aspartic acid (D-AA) is a form of aspartic acid, a type of amino acid that’s sold as a dietary supplement.
It should not be confused with L-aspartic acid, which makes up the structure of many proteins and is far more common than D-AA.
This is supported by studies showing that supplements may increase levels of testosterone, the male sex hormone that plays an essential role in male fertility.
Additionally, a controlled study in healthy men showed that taking 3 grams of the supplements daily for two weeks increased testosterone levels by 42%.
Further studies need to investigate the potential long-term risks and benefits of D-AA supplements in humans.
Exercising not only improves your confidence and physical performance. it may also raise your testosterone levels.
Studies show that men who exercise regularly have higher testosterone levels and better semen quality than men who are inactive.
However, you should avoid too much exercise, as it may have the opposite effect and potentially reduce testosterone levels. Adequate zinc intake can minimize this risk.
If you rarely exercise but want to improve your fertility, becoming more physically active should be one of your top priorities.
Exercising regularly can boost your testosterone levels and improve your fertility.
Get Enough Vitamin C
Oxidative stress is when levels of reactive oxygen species (ROS) reach harmful levels in the body.
It happens when the body’s own antioxidant defenses are overwhelme because of disease, old age, an unhealthy lifestyle or environmental pollutants.
Adequate intake of antioxidants, such as vitamin C, may help counteract some of these harmful effects. There is also some evidence that vitamin C supplements may improve semen quality.
However, controlled studies are needed before any definite claims can be made.
Oxidative stress may lead to infertility in men. Some evidence indicates that taking antioxidant supplements, such as vitamin C, may improve fertility.
Relax and Minimize Stress
Stress may reduce your sexual satisfaction and impair your fertility.
Researchers believe the hormone cortisol may partly explain these adverse effects of stress.
Prolonged stress raises levels of cortisol, which has strong negative effects on testosterone. When cortisol goes up, testosterone levels tend to go down.
While severe, unexplained anxiety is typically treated with medication, milder forms of stress can be alleviated by numerous relaxation techniques.
Stress management can be as simple as taking a walk in nature, meditating, exercising or spending time with friends.
It can reduce sexual satisfaction and fertility. Stress management and relaxation should be high on your agenda. This is also a good cure for infertility in men.
Get Enough Vitamin D
Vitamin D is another nutrient that may boost your testosterone levels.
One observational study showed that vitamin D-deficient men were more likely to have low testosterone levels.
A controlled study in 65 men with low testosterone levels and vitamin D deficiency supported these findings. Taking 3,000 IU of vitamin D3 every day for one year increased their testosterone levels by around 25%.
Additionally, high vitamin D levels are linked to greater sperm motility, but the evidence is conflicting.
Taking vitamin D supplements may boost testosterone levels in vitamin D-deficient men with low testosterone levels. This is a good cure for infertility in men.
Try Tribulus Terrestris
Tribulus terrestris, also known as puncturevine, is a medicinal herb frequently used to enhance male fertility.
One study in men with low sperm counts showed that taking 6 grams of tribulus root daily for two months improved erectile function and libido.
While Tribulus terrestris does not raise testosterone levels, research indicates that it may possibly enhance the libido-promoting effects of testosterone.
However, further studies need to confirm its aphrodisiac properties and evaluate the long-term risks and benefits of supplementing with it. This is also a good cure for infertility in men.
Take Fenugreek Supplements
Fenugreek is a popular culinary and medicinal herb.
One study in 30 men who strength-trained four times a week analyzed the effects of taking 500 mg of fenugreek extract daily.
The men experienced significantly increased testosterone levels, strength and fat loss, compare to a placebo.
Keep in mind that all of these studies examined fenugreek extracts. It is unlikely that whole fenugreek, which is useful in cooking and herbal tea. This is also a good cure for infertility in men.
Get Enough Zinc
Zinc is an essential mineral found in high amounts in animal foods, such as meat, fish, eggs and shellfish.
Adequate zinc intake appears to be one of the cornerstones of male fertility.
Observational studies show that low zinc status or deficiency is associates with low testosterone levels, poor sperm quality and an increased risk of male infertility.
Also, taking zinc supplements increases testosterone levels and sperm count in those who are low in zinc.
Furthermore, zinc supplements may reduce the decrease in testosterone levels that associates with excessive amounts of high-intensity exercise. This is also a good cure for infertility in men.
Ashwagandha is a medicinal herb that is useful in India.
Studies suggest that ashwagandha may improve male fertility by boosting testosterone levels.
One study in men with low sperm cell counts showed that taking 675 mg of ashwagandha root extract per day for three months significantly improved fertility.
Specifically, it increases sperm counts by 167%, semen volume by 53% and sperm motility by 57%, compared to the start of the study.
Increased testosterone levels may be partly responsible for these benefits.
Eat Maca Root
Maca root is a popular plant food that originated from central Peru. Traditionally, it is useful for its ability to enhance libido and fertility.
Taking 1.75 grams of maca root powder every day for three months also increased sperm counts and motility in healthy men.
These findings are partly by reviews, but the researchers note that the evidence is weak.
Additionally, maca root doesn’t seem to affect hormone levels. Taking 1.5–3 grams of maca root per day for three months have no effects on testosterone or other reproductive hormones in healthy, fertile men. This is also a good cure for infertility in men.
Numerous strategies may help improve your fertility, although this depends on its cause.
Also, keep in mind that fertility and libido usually go hand in hand with your general health.
For this reason, anything that improves your overall health is likely to boost your fertility at the same time.
NOTE: If you are infertile, the lifestyle improvements or supplements above might benefit you.
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