10 Ways to Increase Male Fertility and Sperm Count

 Male fertility can be increased by being more active, lowering stress, changing your nutrition, and living a healthier lifestyle. The number of sperm may also be increased with the use of several substances.

You are not alone if you and your partner are having difficulty getting pregnant. You wouldn't believe how regularly that occurs..

Researchers estimate that one in three of the six affected couples had reproduction issues with just the male partner.

While though infertility cannot always be resolved, there are steps you may do to improve your chances of getting pregnant. Sometimes a balanced diet, vitamins, and other lifestyle changes might help with fertility.

The primary lifestyle elements, meals, nutrients, and supplements that have been associated with increased male fertility are listed in this article.

What is Male Infertility?

Fertility refers to a person's capability to reproduce without medical backing. 

Manly gravidity is when a man has a low chance of macerating his womanish mate. In general, it depends on how good his sperm cells are.

Occasionally gravidity is linked to sexual function, and other times it can be linked to semen quality. Then are some exemplifications of each :

• Libido: else known as coitus drive, libido describes a person's sexual desire. Aphrodisiacs are drugs or foods that claim to increase libido.
• Erectile dysfunction: Also known as incompetence, erectile dysfunction is when a man is unfit to produce or maintain an construction. 
• Sperm count: An important aspect of semen quality is the number or attention of sperm cells in a given quantum of semen. 
• Sperm motility: An essential function of healthy sperm cells is their capability to swim. Sperm motility is measured as the chance of motile sperm cells in a semen sample. 
• Testosterone situations: Low situations of the manly coitus hormone testosterone may be responsible for gravidity in some men. 

Gravidity can have multiple causes and can depend on genetics, general health, fitness, complaint and food impurity.

Also, a healthy life and diet is important. Some foods and nutrients are associated with lesser fertility benefits than others.

Related: Pregnancy Symptoms: 17 Early Signs of Pregnancy

What is the Number of Sperm in the Semen?

Semen is the fluid that is ejaculated from the penis during sexual activity, and it is composed of a variety of substances, including sperm cells. The number of sperm in semen can vary widely from person to person and from ejaculation to ejaculation, depending on a number of factors.

On average, a healthy male may produce between 40 million to 300 million sperm per ejaculation. However, it's important to note that the number of sperm alone does not necessarily determine fertility. Other factors, such as sperm motility (the ability of the sperm to move effectively), morphology (the size and shape of the sperm), and overall semen quality (including factors such as pH and viscosity) can also impact male fertility.

Several factors can impact sperm count and overall semen quality. Age, for example, can have an impact on sperm production, with sperm count generally declining as men age. Certain lifestyle factors, such as smoking, excessive alcohol consumption, and drug use, can also negatively impact sperm production and quality. Medical conditions such as varicocele (a swelling of the veins that drain the testicles), hormonal imbalances, and genetic factors can also impact sperm count and quality.

If a man is experiencing fertility issues, several diagnostic tests may be performed to assess his reproductive health. One common test is a semen analysis, which evaluates factors such as sperm count, motility, and morphology. Depending on the results of these tests, treatment options may be recommended, including lifestyle changes, medications, or surgical interventions.

The number of sperm in semen can vary widely depending on a number of factors, and it is just one of several factors that can impact male fertility. While sperm count is an important consideration in assessing male reproductive health, other factors such as sperm motility, morphology, and overall semen quality should also be evaluated. If fertility issues are identified, there are several treatment options available that can help improve male fertility and increase the chances of conception.

10 Ways to Increase Male Fertility and Sperm Count

1. Take D-aspartic Acid Supplements

D- aspartic acid( D- AA) is a form of aspartic acid, a type of amino acid that’s vended as a salutary supplement. 

It shouldn't be confused with L- aspartic acid, which makes up the structure of numerous proteins and is far more common than D- AA. 

 

Semen and sperm cells, as well as certain organs including the testicles, contain a significant amount of D- AA.

Experimenters believe that D- AA is intertwined in manly fertility. In fact, D- AA situations are significantly lower in infertile men than rich men( 3Trusted Source). 

This is supported by studies showing that D- AA supplements may increase situations of testosterone, the manly coitus hormone that plays an essential part in manly fertility. 

 

For illustration, a study in infertile men suggested that taking2.7 grams of D- AA for 3 months increased their testosterone situations by 30 – 60 and sperm count and motility by 60 – 100. 

 

The number of gravidity also increased among their mates. 

 

Using 3 grams of D-AA tablets daily for two weeks increased testosterone levels in healthy males, according to another controlled study, by 42%.

 

Still, the substantiation isn't harmonious. Studies in athletes or strength- trained men with normal to high testosterone situations set up that D- AA did n’t increase its situations further and indeed reduced them at high boluses. 

 

The current substantiation indicates that D- AA supplements may ameliorate fertility in men with low testosterone situations, while they do n’t constantly give fresh benefits in men with normal to high situations. 

 

Further exploration is demanded to probe the implicit long- term pitfalls and benefits of D- AA supplements in humans.

2. Exercise Regularly

Regular exercise can increase testosterone levels and enhance fertility in addition to being beneficial for general health.

Research reveal that active males had higher testosterone levels and superior sperm quality compared to inactive ones.

Although excessive exercise may have the opposite impact and possibly lower testosterone levels, it should be avoided. The danger can be reduced by consuming the proper amount of zinc.

Make getting active a high priority if you don't often exercise yet want to increase your fertility.

3. Get Enough Vitamin C

You're probably well aware of vitamin C's capacity to strengthen the immune system.

There is some data that suggests taking antioxidant supplements, such vitamin C, may enhance fertility.

Reactive oxygen species (ROS) accumulate to unhealthy amounts in the body, which causes oxidative stress.

It occurs when the body's natural antioxidant defenses are overworked as a result of illness, aging, leading an unhealthy lifestyle, or exposure to environmental contaminants.

The body constantly produces ROS, but in healthy individuals, their levels are kept under balance. Chronic disease risk may be increased by high levels of ROS, which may encourage tissue damage and inflammation.

However, there is some proof that men's infertility might be brought on by oxidative stress and abnormally high amounts of ROS.

Consuming sufficient antioxidants, such as vitamin C, may help to mitigate some of these negative consequences. Also, there is some proof that vitamin C supplementation may enhance the quality of semen.

A 1,000 mg vitamin C supplement taken twice daily for up to two months enhanced sperm motility by 92% and sperm count by more than 100% in a trial of infertile males. Also, it decreased the percentage of abnormal sperm cells by 55%. 

Another observational study conducted on Indian factory employees revealed that taking 1,000 mg of vitamin C five times per week for three months could help prevent DNA damage in sperm cells brought on by ROS.

Also, vitamin C supplementation dramatically increased sperm count and motility while lowering the proportion of sperm cells with abnormal shapes.

Infertile men with oxidative stress may benefit from vitamin C, according to these studies when taken as a whole.

Before any firm conclusions can be drawn, controlled investigations are required.

4. Relax and Minimize Stress

Stress makes it hard to get in the mood, but there might be more at play than just a lack of sex-related vigor. Stress may cause your fertility to decrease and your sexual happiness to drop.

Cortisol, according to researchers, may help to explain some of these negative impacts of stress.

Stress that lasts for a long time elevates cortisol levels, which negatively affect testosterone. Testosterone levels often decline as cortisol levels rise.

While lower forms of stress can be lessened with relaxation techniques, severe, inexplicable anxiety is often managed with medicine.

Stress-relieving activities include meditation, exercise, going for a walk in the woods, and chatting with friends.

5. Get Enough Vitamin D

Both male and female fertility may benefit from vitamin D. It's an additional vitamin that might increase testosterone levels.

Men who did not get enough vitamin D were more likely to have low testosterone levels, according to one observational study.

These results were verified by a controlled trial including 65 males with low testosterone levels and vitamin D insufficiency. They experienced a 25% increase in testosterone levels after taking 3,000 IU of vitamin D3 daily for a year.

There is conflicting data linking high vitamin D levels to increased sperm motility.

6. Try Tribulus Terrestris

A common herbal remedy for boosting male fertility is tribulus terrestris, often known as puncture vine.

Using 6 grams of tribulus root twice daily for two months enhanced erectile function and libido in males with low sperm counts, according to one study.

Despite the fact that Tribulus terrestris does not increase testosterone levels, research suggests that it may strengthen the libido-enhancing properties of testosterone.

To establish its aphrodisiac effects and assess the long-term hazards and advantages of supplementing with it, more research is required.

7. Take Fenugreek Supplements

A well-known culinary and therapeutic herb is fenugreek (Trigonella foenum-graecum).

The results of ingesting 500 mg of fenugreek extract daily were examined in a study involving 30 males who strength exercised four times per week.

Comparatively to a placebo, the men's testosterone levels, strength, and fat reduction were all significantly higher (35Trusted Source).

Using 600 mg of Testofen, a dietary supplement manufactured from fenugreek seed extract and minerals, twice a day for six weeks increased libido, sexual performance, and strength, according to a second trial in 60 healthy males.

Another, larger trial involving 120 healthy men supported these results. Self-reported erectile function and the frequency of sexual activity were both enhanced by taking 600 mg of Testofen daily for three months.

The supplement also markedly raised testosterone levels.

Remember that fenugreek extracts were the subject of all of these research. Whole fenugreek, which is used in herbal tea and cookery, is probably not as beneficial.

8. Get Enough Zinc

Animal meals including meat, fish, eggs, and shellfish contain significant amounts of zinc, a vital mineral.

One of the keys to male fertility is getting enough zinc.

Observational studies demonstrate a link between low testosterone levels, poor sperm quality, and a higher risk of male infertility and low zinc status or deficiency.

In addition, those who are poor in zinc benefit from taking zinc supplements since they have higher testosterone and sperm counts.

Zinc pills may also counteract the lowered testosterone levels linked to excessive amounts of high-intensity exercise.

These observational results require controlled trials to be verified.

9. Consider Ashwagandha

Since ancient times, India has employed the herb ashwagandha (Withania somnifera) for medical purposes.

By increasing testosterone levels, ashwagandha may increase male fertility, according to studies.

According to one study, ingesting 675 mg of ashwagandha root extract every day for three months increased fertility in males with low sperm cell counts.

In particular, sperm counts increased by 167%, semen volume increased by 53%, and sperm motility increased by 57% as compared to baseline values. Comparatively, those who received a placebo treatment showed just slight improvements.

Higher testosterone levels could be partially responsible for these benefits.

According to a study conducted on 57 young men who had been participating in a strength-training regimen, daily intake of 600 mg of ashwagandha root extract dramatically enhanced testosterone levels, strength and muscular mass when compared to a placebo.

These results are corroborated by observational data suggesting that ashwagandha supplementation might increase testosterone levels, sperm counts, sperm motility, antioxidant status, etc.

10. Eat Maca Root

Strength and muscle mass Consuming supplements with maca root may increase libido, fertility, and sexual performance.

Popular plant food maca root is from central Peru, where it first appeared. It has historically been utilized for its capacity to increase libido and conception.

In several trials, males who consumed 1.5–3 grams of dried maca root daily for up to 3 months experienced an increase in libido or self-reported sex desire.

According to studies, maca root may improve sexual performance. The self-reported erectile function and sexual well-being of males with mild erectile dysfunction improved somewhat after 12 weeks of consuming 2.4 grams of dried maca root.

During three months, healthy males who took 1.75 grams of maca root powder daily saw a rise in sperm count and motility.

Reviews have partially backed up these conclusions, but the researchers cautioned that the evidence is flimsy and that additional study is required before any clear conclusions can be drawn.

Moreover, there is no indication that maca root alters hormone levels. In healthy, fertile men, daily intake of 1.5–3 grams of maca root had no impact on testosterone or other reproductive hormones after three months.

Other Tips

There are several ways to increase fertility, but what works for you will depend on what is causing your problems.

Also, bear in mind that libido and fertility are typically correlated with general health.

As your overall health affects fertility, anything that enhances it is likely to do so.

Here are 8 additional suggestions to increase sperm quantity and quality:

• Take good care of yourself: Your whole health, including your ability to get pregnant, is harmed by unhealthy lifestyle choices.
• Shed some extra pounds: Infertility and obesity go hand in hand. Talk with your doctor about weight loss as one of your health objectives if they believe that your weight and infertility may be related.
• Drink in moderation: Reduce your alcohol intake as much as you can because it can lower your testosterone levels and lower the quality of your sperm.
• Take in adequate folate: A small number of research suggest that poor folate intake may reduce the quality of semen.
• Get enough sleep: Maintaining your health requires getting enough sleep. Poor semen quality has also been connected to sleep deprivation or excess.
• Walnuts make a tasty snack: Consuming a lot of antioxidant-rich foods, like walnuts, may improve fertility.
• Include vitamins: Also effective are antioxidant supplements. Coenzyme Q10 may enhance the quality of the sperm, according to some research.

Limit your soy intake. Isoflavones, which soy is high in, are linked to decreased semen quality.

Conclusion

Worldwide, many men have infertility, which is pretty frequent.

Focusing on enhancing your general health is one thing you may do if you're experiencing problems with your fertility. Several of the aforementioned suggestions are essential elements of a wholesome way of living.

There is no definite cure, but if nutritional deficiencies or low testosterone levels are causing issues, following lifestyle recommendations may be beneficial.