10 ways to increase male fertility and increase sperms count
If you and your partner are having reproductive problems, know that you are not alone. Infertility is more common than you think.
It affects one in every six couples and researchers estimate that one in every three cases is caused by reproductive problems in the same male partner. (1 trusted source, 2 trusted source).
Although infertility is not always cured, there are some things you can do to increase your chances of getting pregnant. Sometimes fertility can be improved with a healthy diet, supplements, and other lifestyle strategies.
This article lists some of the major lifestyle factors, foods, nutrients, and supplements related to improved fertility in men.
What is male infertility?
Fertility refers to the ability of individuals to reproduce without medical assistance.
Male infertility occurs when a man is less likely to get his female partner pregnant. It usually depends on the quality of his sperms cells.
Sometimes infertility is associated with sperm’s function and sometimes it is associated with sperms quality. Here are some examples of each:
Libido. Otherwise called sperms drive, libido sperms describe a person’s desire to do. Foods or supplements that claim to increase libido are called aphrodisiacs.
Impotence. Erectile dysfunction, also known as impotence, occurs when a man does not develop or maintain a sperms.
Sperms Counting. Sperms An important quality factor is sperms the number or concentration of cells in a given quantity of sperms.
Sperms Mobility. An important function of healthy sperms cells is their ability to swim. Sperms Mobility is measured as a percentage of sperms moving particles in the pattern of sperms.
Testosterone level. Low levels of testosterone, the male sperms hormone, can cause infertility in some men.
There can be many causes for infertility and may depend on genetics, general health, fitness, diseases, and food contamination.
In addition, a healthy lifestyle and diet are important. Some foods and nutrients are associated with greater fertility benefits than others.
Here are 10 science-based ways to increase sperm’s amount and fertility in men.
1. Take de-aspartic acid supplements
D-aspartic acid (D-AA) is a form of aspartic acid, a type of amino acid marketed as food.
It should not be confused with L-aspartic acid, which forms the structure of many proteins and is more common than D-AA.
D-AA is mainly found in certain glands, such as the testes, as well as in sperms and sperms cells.
Researchers believe that D-AA is involved in male fertility. Infertile men (3 reliable sources) have lower D-AA levels.
This is supported by studies showing that D-AA supplements can increase testosterone levels, a male sperms hormone that plays an important role in male fertility.
For example, one study in infertile men suggested that taking 2.7 grams of D-AA over 3 months increased their testosterone levels by 30-60% and sperms count and mobility by 60-100%.
The number of pregnancies among their partners also increased (4).
Another controlled study in healthy men found that taking 3 grams of D-AA supplement daily for 2 weeks increased testosterone levels by 42% (5 reliable sources).
However, the evidence is not consistent. Studies of athletes or strength-trained men with normal to high testosterone levels have found that D-AA did not further increase their levels and even reduce them at high doses (6 reliable sources, 7 reliable sources).
Current evidence suggests that D-AA supplements may improve fertility in men with low testosterone levels, but they do not provide consistent additional benefits in men with higher than normal levels.
Further research is needed to examine the potential long-term risks and benefits of D-AA supplements in humans.
Shop online for de-aspartic acid supplements.
2. Exercise regularly
In addition to being good for your general health, regular exercise can increase testosterone levels and improve fertility.
Studies show that men who exercise regularly have higher testosterone levels and better sperms quality than passive men (8 trusted sources, 9 trusted sources, 10 trusted sources).
However, you should avoid too much exercise because it has the opposite effect and lowers testosterone levels. Consuming the right amount of zinc can reduce this risk (11 trusted sources, 12 trusted sources, 13 trusted sources).
If you rarely exercise but want to improve your fertility, making physical activity one of your top priorities.
3. Get enough vitamin C.
You may be aware of the ability of vitamin C to boost immunity.
Some evidence suggests that taking an antioxidant supplement such as vitamin C may improve fertility.
Oxidative stress occurs when the levels of reactive oxygen species (ROS) reach harmful levels in the body.
It occurs when the body’s antioxidant defenses are high due to disease, aging, unhealthy lifestyle, or environmental pollutants.
ROS is constantly being produced in the body, but their levels are under control in healthy individuals. High levels of ROS promote tissue injury and inflammation, which increases the risk of chronic disease (17 reliable sources).
There is also some evidence that high levels of oxidative stress and ROS can lead to infertility in men (18 reliable sources, 19 reliable sources).
Adequate intake of antioxidants such as vitamin C can help combat these harmful effects. There is also some evidence that vitamin C supplements can improve ***** quality.
According to a study in infertile men, taking 1,000 mg of vitamin C supplements twice a day for 2 months increased sperms motility by 92% and sperms by more than 100%. This reduced the ratio of incorrectly generated sperms cells by 55% (20 reliable sources).
4. Relax and de-stress
It’s hard to get in the mood when you’re stressed, but it can be even more so. Do not think for s sperms. Stress reduces your sperm satisfaction and reduces your fertility (22 trusted sources, 23 trusted sources, 24 trusted sources).
Researchers hope that the cortisol hormone will partially explain these negative effects of stress.
Chronic stress raises cortisol levels, which has a strong negative effect on testosterone. As cortisol increases, testosterone levels decrease (25 reliable sources, 26 reliable sources).
Severe, unexplained anxiety is usually treated with medication, while mild forms of stress can be alleviated with relaxation techniques.
Stress management is as easy as walking in nature, meditating, exercising, or spending time with friends.
5. Get enough vitamin D.
Vitamin D may be important for male and female fertility. It is another nutrient that raises testosterone levels.
One observational study found that men with vitamin D deficiency had lower testosterone levels (27 reliable sources).
A controlled study of 65 men with low testosterone levels and vitamin D deficiency supported this research. Taking 3,000 IU of vitamin D3 daily for 1 year increased their testosterone levels by approximately 25% (28 reliable sources).
High vitamin D levels are associated with higher sperms mobility, but the evidence is volatile (29 reliable sources, 30 reliable sources).
Tribulus Terrestris, also known as puncture vine, is a medicinal herb that is often used to improve male fertility.
According to a study in men with a low-speed count, taking 6 grams of Tribulus root twice daily for 2 months improved erectile function and libido (31 reliable sources).
Although Tribulus Terrestris does not increase testosterone levels, research suggests that it enhances the libido-boosting effects of testosterone (32 reliable sources, 33 reliable sources, 34 reliable sources).
However, more studies are needed to confirm its aphrodisiac properties and to assess the long-term risks and benefits associated with it.
7. Take menthol supplements
Dill (Trigonella phone-Greekis a popular culinary and medicinal herb.
One study of 30 strength-trained men evaluated the effects of 500 mg menthol extract four times daily for a week.
Men experienced a significant increase in testosterone levels, strength, and sperms losses compared to placebo (35 reliable sources.
According to another study of 60 healthy men, a supplement made with 600 mg of testosterone, fenugreek extract, and minerals, libido, sperms improved performance, and energy (36 reliable sources every day for 6 weeks. Improvement occurs.
These results were confirmed by another large study in 120 healthy men. Taking 600 mg of testosterone daily for 3 months improved self-reported erectile function and frequency of sperms activity.
In addition, the supplement significantly increased testosterone levels (37 reliable sources).
Keep in mind that not all of these studies examined the essence of menthol. The whole dill used in cooking and herbal teas is unlikely to be as effective.
8. Get enough zinc
Zinc is an important mineral found in high amounts in animal foods such as meat, fish, eggs, and shellfish.
Getting enough zinc is one of the pillars of male fertility.
Experimental studies suggest that low zinc status or deficiency is associated with low testosterone levels, poor sperms quality, risks of male infertility (38 reliable sources.
In addition, taking zinc supplements increases testosterone levels and counts in those with sperms low zinc intake (39 reliable sources, 40 reliable sources, 41 reliable sources).
In addition, zinc supplements can lower low testosterone levels associated with high-intensity exercise (12 reliable sources 13 reliable sources).
Controlled tests are needed to confirm the results of these observations.
9. Consider equine
Ashwagandha (Vitania somnifera) is a medicinal herb used in India since ancient times.
Studies show that it helps improve the fertility of men by increasing testosterone levels.
One study in men with low sperms cell counts found that taking 675 mg of horseradish root extract per day for 3 months significantly improved fertility.
Specifically, this led to an increase of 167% in sperms numbers, 53% in sperms volume , and 57% in sperms mobility compared to the levels at the beginning of the study. In comparison, minimal improvement was found in those receiving placebo treatment (42).
Increased levels of testosterone may be partly responsible for these benefits.
According to a study of 57 young people after a strength-training program, a daily intake of 600 mg of horseradish root extract significantly increased testosterone levels, muscle mass, and strength compared to placebo (43).
10. Eat maca root
Taking maca root supplements can improve libido, as well as fertility, and sperms performance.
Maca root is a popular plant food that originated in central Peru. Traditionally, it has been used for its ability to increase libido and fertility.
Several studies in men suggest that taking 1.5-3 grams of dried maca root daily for up to 3 months improves self-reported desire or libido (46 trusted source, 47 trusted source, 48 trusted source). Developed.
Studies also show that maca root ****** improves performance. In men with mild erectile dysfunction, taking 2.4 g of dried maca root for 12 weeks showed little improvement in self-reported erectile function and sperms well-being (49 reliable sources).
Consumption of 1.75 grams of maca root powder daily for 3 months increases ***** number and motility in healthy men (5rereliable sources
These findings were partially confirmed by reviews, but the researchers found that the evidence was weak and needed further research before making conclusive arguments (51 credible sources, 52 credible sources).
In addition, maca does not affect root hormone levels. Taking 1.5-3 grams of maca root daily for 3 months does not affect testosterone or other reproductive hormones in healthy, fertile men.
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