Sperm plays an important role in successful conception. Infertility is a growing problem worldwide. While infertility is not always treatable, sometimes just improving a healthy diet and lifestyle can improve fertility in men. Let’s find out how to increase fertility in men in this article!
Contents
What factors determine healthy sperm?
Sperm health depends on many different factors, including quantity, motility, and structure:
Quantity: You are most likely to conceive if an ejaculate contains at least 15 million sperm per milliliter. Too few sperm in each ejaculation can make conception more difficult because there are fewer sperm available to fertilize an egg.
Degree of mobility: To reach and fertilize an egg, sperm must travel and swim through the cervix, uterus, and to a woman’s fallopian tubes. Sperm motility is measured as the percentage of sperm cells that move in a semen sample. There must be at least 40 percent of the sperm moving in order to get pregnant.
Structure (morphology): Normal sperm have an oval head and a long tail, which work together to push them to the egg. While not more important than quantity or motility, the more sperm you have with normal shape and structure, the better your chances of conceiving.
Here are 10 ways to increase sperm count and increase fertility in men:
Take D-aspartic acid supplements
D-aspartic acid (D-AA) is a form of aspartic acid, an amino acid found in many dietary supplements. D-AA is mainly present in certain glands, such as the testes, as well as in semen and sperm cells.
Studies suggest that D-AA is linked to male fertility. In fact, D-AA levels in infertile men are significantly lower than in normal men. Supplementing with D-AA can increase levels of testosterone, the male sex hormone that plays an essential role in male fertility.
According to a study in infertile men, taking 2.7g of D-AA for 3 months increased their testosterone levels by 30-60% and sperm count and motility by 60-100%. The number of pregnancies also increased among their partners.
Exercise regularly
Regular exercise and movement are good for health. In addition, regular exercise can increase testosterone levels and improve fertility.
Studies show that men who exercise regularly have higher testosterone levels and better semen quality than men who don’t exercise.
However, excessive exercise should be avoided, as this can backfire and potentially lower testosterone levels.
Relax and reduce stress
It’s hard to be in a good mood when you’re feeling stressed. Stress is also responsible for reducing your sexual satisfaction and fertility.
Since prolonged stress increases cortisol levels, there is a strong negative effect on testosterone. When cortisol goes up, testosterone levels tend to drop.
When you often feel anxious without knowing the cause, the patient will be prescribed drug treatment. Milder forms of stress can be alleviated with relaxation techniques, or simply by going for a walk in nature, meditating, exercising, or spending time with friends.
Vitamin C supplements to increase sperm count
Oxidative stress occurs when the body’s antioxidant defense system is overloaded due to disease, old age, unhealthy lifestyle or environmental pollutants.
Evidence suggests that oxidative stress and excessive ROS levels can lead to male infertility. Getting enough antioxidants, such as vitamin C, can help combat some of this damage.
Supplementing with vitamin C also significantly improved sperm count and motility, while reducing the number of deformed sperm cells.
Vitamin C is abundant in the following dishes: Fruits and juices; sweet peppers; kiwi, strawberry, cantaloupe, tomatoes, broccoli, brussels sprouts, cabbage, potatoes, milk products.
Vitamin D Supplement
Vitamin D is important for male and female fertility. Men who are deficient in vitamin D often have low testosterone levels. Vitamin D supplementation improves sperm motility.
Foods rich in vitamin D include: Oily fish, such as salmon, mackerel and tuna; beef liver, cheese, egg yolks, milk fortified with vitamin D, yogurt and other products; mushroom.
Add enough zinc to your diet
Zinc is an essential mineral found in large amounts in foods such as: Red meat and poultry, shellfish such as crabs and lobsters, oysters, fortified cereal for breakfast, nuts and beans, whole grain products, dairy products.
Adequate zinc intake is one of the cornerstones of male fertility.
Low zinc status or deficiency is associated with low testosterone levels, poor sperm quality, and an increased risk of infertility in men.
In addition, zinc supplementation increased testosterone levels and sperm count in people with low zinc levels. What’s more, zinc supplementation may reduce the risk of testosterone levels dropping with excessively intense exercise.
Folate
Folate is a B vitamin that has been linked to sperm health. Low levels of folate lead to damaged sperm DNA, lower sperm concentration and sperm count than normal.
Folate is found in many foods such as: Green vegetables such as spinach, romaine lettuce, Brussels sprouts and asparagus; Fruit and fruit juices, especially oranges and orange juice; Nuts, beans and peas; Grains; Fortified cereal for breakfast.
Vitamin B12
Vitamin B12 is an important nutrient for the overall health of sperm. Studies have shown that vitamin B12 improves sperm motility, increases sperm count, and reduces sperm DNA damage.
You can increase your Vitamin B12 intake from food sources such as:
- Fish and seafood, especially oysters
- Meat and poultry, especially the liver of animals
- Dairy products, such as eggs and milk
- Fortified cereal for breakfast
- Nutritional yeast
Vitamin E
Along with other antioxidants, vitamin E can help improve sperm quality. Vitamin E has antioxidant properties that protect sperm from damage. You can increase your vitamin E intake from food sources such as:
Vegetable oils such as corn, safflower, soybean oils, nuts, green vegetables like broccoli and spinach, margarine.
Coenzyme Q10
Coenzyme Q10, also known as CoQ10, is an antioxidant that all living cells need to function. CoQ10 supplementation may increase semen quality in infertile men. Coenzyme Q10 intake can be increased from food sources such as:
- Meat and poultry, especially beef and chicken
- Fish such as herring and salmon
- Vegetable oils, including soybean and canola oils
- Nuts, especially peanuts, sunflower seeds, and pistachios
Final thought
Infertility is quite common and affects many men. If you are having fertility problems, you need to improve your health with a proper diet and exercise to increase testosterone and sperm quality.
Top News hopes this article can help you learn more about how to increase fertility in men and wishes your health is always good!
Maybe you are interested: