Let’s start by stating, “An active, stress-free life, healthy diet, and lifestyle can help increase sperm count”. A fertile man is referred to as one who can have a baby without medical assistance. Fertility and the quality of sperm are interrelated.
Male fertility determining aspects
Libido: The sex drive and aphrodisiacs food>:? or supplements claim to increase libido.
Erectile dysfunction: Commonly termed as impotence, in this condition, the man cannot develop or maintain an erection.
Sperm count: The number or concentration of sperm cells in a given amount of semen.
Sperm motility: A healthy sperm cell can swim, and motility is measured as the percentage of moving sperm cells in a sample of semen.
Testosterone levels: Testosterone levels, the male sex hormone, are directly linked with fertility in some men.
In this blog, we will look at some science-backed ways to boost sperm count and increase fertility in men.
How to increase my sperm count?
- Take D-aspartic acid supplements
D-aspartic acid (D-AA) is a form of aspartic acid available as a dietary supplement.
D-AA is the main component present in the testicles, as well as in semen and sperm cells. D-AA is implicated in male fertility, and its levels are significantly lower in infertile men than in fertile men. Studies show that D-AA supplements have increased testosterone levels. One thing to note is that D-AA supplements may improve fertility in men with low testosterone levels. Still, no additional benefits are provided to men with normal to high levels.
- Make exercise part of your life
Regular exercise has a multitude of benefits and especially for fertility. It boosts testosterone levels and improves fertility. It improves testosterone levels, and semen quality is better than in inactive men. Throughout the day, also maintain an active life. If your job involves continuous sitting, ensure you walk after meals and take stairs instead of a life. Also, do house chores on foot rather than in a vehicle.
- Diet rich in vitamin C
Vitamin C’s ability to boost the immune system is commonly known. But evidence suggests that taking antioxidants, such as vitamin C, may improve fertility. Evidence suggests that oxidative stress and excessively high levels of ROS may lead to infertility in men. Hence, antioxidants, such as vitamin C, may help counteract the harmful effects of oxidative stress. Vitamin C supplements may improve semen quality.
A study was done on infertile men by giving them 1,000 mg of vitamin C supplements twice daily for up to 2 months. Results have shown that their sperm motility increased by 92% and sperm count by more than 100%. Their proportion of deformed sperm cells decreased by 55%.
- Lead a stress-free life
It’s hard to get into sex drive in stressful moments. Stress also reduces sexual satisfaction and impairs fertility. The hormone cortisol explains these adverse effects of stress. Prolonged periods of stress increase cortisol levels, which adversely impacts testosterone. Any unexplained anxiety can be treated with medication, but relaxation techniques are more suited for milder forms of stress. Calming and long walks in nature, meditation, exercises, or spending time with friends can help manage stress. Spend some time doing the things you find happiness in, which is a natural stress reliever.
- Supply of vitamin D
Vitamin D is important for both male and female fertility, and it boosts testosterone levels in men.
A controlled study of 65 men showed that taking 3,000 IU of vitamin D3 daily for 1 year increased their testosterone levels by around 25%.
- Fenugreek supplements
Fenugreek is popular is famous as both a cooking ingredient and as a medicinal herb. The effects of taking 500 mg of fenugreek extract daily were done on 30 men who worked out four times a week. Their testosterone levels and strength increased, along with fat loss.
- Get enough zinc
Zinc is an essential mineral, and it is abundant in animal foods, such as meat, fish, eggs, and shellfish, and it is one of the cornerstones of male fertility. Low zinc levels are associated with low testosterone levels, poor sperm quality, and an increased risk of male infertility.
For those who do high-intensity work out, zinc supplements may reduce the decreased testosterone levels associated with excessive high-intensity exercise.
- Consider ashwagandha
Ashwagandha is a medicinal herb used in India since ancient times. Ashwagandha may improve male fertility by boosting testosterone levels. Ashwagandha supplements may improve sperm counts, sperm motility, antioxidant status, and testosterone levels.
- Maca root consumption
Maca root supplements improve libido and sexual performance. It is a popular plant food that has its roots in central Peru. For men with mild erectile dysfunction, regular consumption of maca root for 12 weeks slightly improved their condition and sexual well-being. Maca root doesn’t affect hormone levels.
- Other miscellaneous tips
- Limited alcohol consumption may reduce testosterone levels and impair semen quality.
- Get a good quantity of folate for good semen quality.
- Getting adequate sleep enhances your mood, reduces stress and helps in hormonal balance.
- Eating foods rich in antioxidants, like walnuts, seems to benefit fertility.
We at ZIVA Fertility Centre provide counselling services for both men and women. We educate men on boosting their sperm count to achieve a natural and healthy pregnancy. Visit our website https://zivafertility.com/ to know more or contact us at +91-9100002737, +91-9392834024, Info@zivafertility.com