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Infertility is a growing problem among men. Loss of libido, sperm motility, testosterone levels and erectile dysfunction severely impact male fertility. D-Aspartic acid supplements, exercise, vitamin C, eating maca roots and adequate sleep are some of the ways to boost sperm count.
Male infertility is when a man has a low or no chance of making his female partner pregnant. Male infertility usually depends on the quality and number of sperm cells. About one in every three cases is due to fertility problems in the male partner alone and about one in every six couples are affected by it. While infertility may not always be treatable, it can sometimes be improved with a healthy diet, supplements and other lifestyle changes.
The following aspects of sexual function and semen quality may affect fertility:
- Libido: Libido is also known as sex drive, libido is described as a person's overall sexual drive or desire for sexual activity. Libido is mainly influenced by psychological, biological and social factors. Foods or supplements known to increase libido are called aphrodisiacs.
- Erectile dysfunction: It is also known as impotence. Erectile dysfunction happens when a man is unable to develop or maintain an erection during sexual intercourse.
- Sperm count: An important aspect of semen quality is the number of sperm cells in a given amount of semen.
- Sperm motility: An important function of healthy sperm cells is their ability to swim. Sperm motility is measured as the percentage of moving sperm cells in a given amount of semen.
- Testosterone levels: Low levels of testosterone present in the male sex hormone may be responsible for infertility in some men.
Infertility can be associated with multiple causes and may depend on general health, fitness, diseases, genetics, and dietary contaminants. Also, a healthy diet and lifestyle are important. Some nutrients and foods are associated with greater fertility benefits than others.
Ways to Increase Sperm Count
Here are some of the healthy ways to boost sperm count and increase fertility in men:
1. Take D-Aspartic Acid Supplements
D-aspartic acid (D-AA) is a type of amino acid that is sold as a dietary supplement. D-AA is mostly present in certain glands, semen, testicles and sperm cells. Researchers believe that D-AA is implicated in male fertility and its level is significantly lower in infertile men than fertile men. Supplements rich in D-AA may increase levels of testosterone, the male sex hormone that plays an important role in male fertility. For instance, if an infertile man takes 2.66 grams of D-AA for three months, it can increase their testosterone levels by 30–60 percent and sperm count and motility by 60–100 percent. Additionally, a controlled study in healthy men showed that taking three grams of D-AA supplements daily for two weeks increased testosterone levels by 42 percent. However, even though D-AA supplements may improve fertility in men with low testosterone levels, it may not provide additional benefits in men with normal to high testosterone levels.
2. Exercise Regularly
Exercising regularly not only improves confidence and physical performance, but it may also raise the testosterone levels and fertility in men. Men who exercise regularly have higher testosterone levels and better semen quality compared to men who are inactive. However, too much exercise may have the opposite effect and potentially reduce testosterone levels. Adequate zinc intake can reduce this risk. Becoming more physically active should be one of the top priorities for anyone who wants to improve their fertility.
3. Get Enough Vitamin C
Oxidative stress occurs when the levels of Reactive Oxygen Species (ROS) reach harmful levels in the body. It happens when a body's own antioxidant defenses are overwhelmed because of factors like disease, unhealthy lifestyle, old age or environmental pollutants. ROS are constantly produced in the body. High levels of ROS may promote tissue injury and inflammation, increasing the risk of chronic disease. Oxidative stress and high levels of ROS may cause infertility in men. Adequate intake of vitamin C may help counteract some of these harmful effects and may improve semen quality. Taking 1,000-mg vitamin C supplements twice a day for two months can increase sperm motility by 92 percent and sperm count by more than 98 percent. It is also known to reduce the proportion of deformed sperm cells by 55 percent. Another observational study has found that taking 1,000 mg of vitamin C five times a week for three months may protect against DNA damage caused by ROS in sperm cells. Vitamin C supplements therefore, can significantly improve sperm count and motility, while reducing the numbers of deformed sperm cells.
4. Relax and Minimize Stress
Stress is known to reduce sexual desires and impair fertility. Prolonged stress raises levels of cortisol that can have strong negative effects on testosterone. When cortisol level is high, testosterone levels tend to go down. While severe, unexplained anxiety can be typically treated with medication; milder forms of stress can be relieved by numerous relaxation techniques. Stress can be easily tackled by meditating, exercising or spending a relaxing time with friends and family.
5. Get Enough Vitamin D
Vitamin D is another nutrient that can boost testosterone levels. Vitamin D-deficient men are more likely to have low testosterone levels. High vitamin D levels are linked to increase sperm motility. If men with low testosterone levels take 3,000 mg of vitamin D every day for one year, it can increase their testosterone levels by around 25 percent.
6. Take Fenugreek Supplements
Fenugreek is a popular culinary and medicinal herb. Men who consume 500 mg of fenugreek extract daily experience significantly increased testosterone levels, strength and fat loss. A study showed that men who take 600 mg of a supplement made from fenugreek seed extract and minerals, daily for six weeks have improved libido, sexual performance, strength, erectile function and the frequency of sexual activity.
7. Get Enough Zinc
Zinc is an essential mineral found in high amounts in foods, such as meat, fish and eggs. Adequate zinc intake can boost male fertility. Zinc deficiency is known to lower testosterone levels, poor sperm quality and an increased risk of male infertility. Taking zinc supplements increases testosterone levels and increase sperm count.
8. Eat Maca Root
Maca root is a popular plant food and has been used for its ability to enhance libido and fertility. Men who consume 1.5–3 grams of dried maca root for three months showed an improved sexual desire or libido. 2.4 grams of dried maca root if taken daily can improve erectile function and their sexual well-being. Taking 1.75 grams of maca root powder every day for three to four months also increases sperm counts and motility in healthy men. Additionally, maca root does not seem to affect hormone levels. Taking 1.5 to 3 grams of maca root per day for three months has no effects on testosterone or other reproductive hormones in healthy and fertile men.
There are numerous strategies to improve sperm count, although this depends on its cause. Here are additional tips to boost sperm count/quality:
- Include fruits and vegetables in everyday life
- Lose excess weight
- Avoid heavy alcohol consumption
- Get enough folate
- Get adequate sleep
- Eating a lot of antioxidant-rich foods, such as walnuts
- Consider supplements known to improve semen quality
Infertility can occur in anyone. Many of the ways mentioned above are key components of a healthy lifestyle that are known to increase sperm count. You can follow them if you want to increase sperm count naturally.
Get wellness, nutrition tips exclusively available on Elawoman blog. Consult Elawoman specialist today if you are looking for fertility treatments. Ela can assist you in finding the best doctors and treatment available for infertility. Call us at +917899912611.
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