10 Ways to Boost Male Fertility and Increase Sperm Count

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Staying active, minimizing stress, and making changes to your diet and lifestyle may help support male fertility. Certain supplements may also be beneficial for increasing sperm count.

Fertility refers to your ability to reproduce without medical assistance.

Male infertility is when a person assigned male at birth is unable to initiate a pregnancy with their partner after 1 year of continuous sexual activity.

Sometimes male infertility is linked to sexual function, while other times, it could be linked to semen quality. Some examples may include:

decreased sperm count, motility, or quality

decreased libido, also known as sex drive

erectile dysfunction

low hormone levels, such as testosterone and prolactin

taking certain medications, such as steroids

While infertility is not always treatable, there are some things you can do to boost your chances of conceiving.

Here are 10 science-backed lifestyle factors, foods, nutrients, and supplements to help boost male fertility.

1. Take D-aspartic acid supplements

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

D-AA is mainly present in certain glands, such as the testicles, as well as in semen and sperm cells.

Some animal studies suggest that taking D-AA supplements may help increase testosterone levels, which is the male sex hormone that plays an essential role in male fertility.

Similarly, a 2012 study involving males with infertility suggested that taking 2.66 grams (g) of D-AA for 3 months increased their testosterone levels by up to 60% and sperm count and motility by up to 100%. The number of pregnancies also increased among their partners.

However, the evidence is not consistent.

For example, a 2015 study involving males with normal to high testosterone levels who practiced resistance training showed that D-AA did not increase their testosterone level further and even reduced it at high doses.

It’s important to speak with a healthcare professional before taking D-AA supplements. More human research is needed to fully support its use in improving male fertility.

2. Exercise regularly

Research suggests that regular physical activity may help boost testosterone levels and improve semen quality.

That said, research on the best intensity levels and duration of physical activity for increased male fertility is mixed.

A 2017 research review found that high intensity exercise may have a greater impact on semen quality. However, a 2023 review of research found that too much exercise may actually negatively affect male fertility.

If you’re not currently active and want to improve your fertility, speak with a healthcare professional. They could help develop a physical activity plan, such as an exercise regimen, that’s right for you.

Learn more about exercise and testosterone.

3. Get enough vitamin C

Oxidative stress occurs when the body’s levels of reactive oxygen species (ROS) reach harmful levels. This may happen due to disease, older age, environmental pollutants, or not following a health-promoting lifestyle.

Research suggests oxidative stress may affect sperm quality and quantity, leading to male infertility.

Some evidence indicates that taking antioxidant supplements may help improve male fertility. More specifically, vitamin C supplements may help improve semen quality and partner pregnancy rate.

That said, it’s important to note more research is needed to fully examine the role of antioxidants on male fertility.

4. Relax and minimize stress

It’s hard to get in the mood when you’re feeling stressed, but there might be more to it than not feeling up for sex.

A 2020 study indicated that stress and burnout were associated with erectile dysfunction and reduced sexual satisfaction.

Stress has also been linked with a reduction in sperm quality.

This may be due to cortisol, often referred to as the stress hormone. Prolonged stress raises cortisol levels, which may negatively affect testosterone levels.

Some ways to help reduce stress levels may include:

taking a walk

meditating

exercising

writing in a journal

speaking with a friend, family member, or healthcare professional

Learn more about 16 ways to help reduce stress levels.

5. Get enough vitamin D

Some research suggests a link between low vitamin D levels and low testosterone levels, which could affect male fertility.

However, the authors of a 2020 research review found that while vitamin D plays a role in testicular and prostate function, there are no clinically significant benefits of vitamin D supplementation for increasing testosterone levels.

Speak with a healthcare professional before taking vitamin D to increase your testosterone levels. They may suggest a better alternative for you.

6. Try Tribulus terrestris

Tribulus terrestris, also known as puncture vine, is a medicinal herb sometimes used to help enhance male fertility.

A 2016 test-tube study involving 40 males showed that adding 40 and 50 μg/mL of Tribulus terrestris extract to sperm helped increase motility and fertility.

A 2017 study involving men with infertility indicated that taking Tribulus terrestris for 12 weeks helped improve erectile function, but it had no effect on testosterone levels.

Despite these promising results, limited research exists on the effects of Tribulus terrestris supplementation on improving male infertility.

7. Take fenugreek supplements

Fenugreek (Trigonella foenum-graecum) is a popular culinary and medicinal herb.

A 2020 research review showed that fenugreek supplementation helped significantly improve male testosterone levels.

A 2016 study involving 120 males showed similar findings. It indicated that taking 600 mg of Testofen, a supplement made from fenugreek seed extract and minerals, daily for 3 months improved self-reported erectile function and frequency of sexual activity, as well as testosterone levels.

Keep in mind these studies examined fenugreek extracts. Whole fenugreek, which is used in cooking and herbal tea, is unlikely to be as effective.

8. Get enough zinc

Zinc is an essential mineral found in high amounts in animal foods, such as meat, fish, eggs, and shellfish.

Getting enough zinc is one of the cornerstones of male fertility.

Observational studies indicate that low zinc status or deficiency is associated with low testosterone levels, poor sperm quality, and an increased risk of male infertility.

Also, some research shows that taking zinc supplements may help increase testosterone levels and sperm count if you have low zinc levels.

9. Consider ashwagandha

Ashwagandha (Withania somnifera) is a medicinal herb that has been used in India since ancient times.

A 2013 study involving males with low sperm cell counts indicated that taking 675 mg of ashwagandha root extract per day for 3 months significantly improved fertility.

Specifically, it increased:

sperm count by 167%

semen volume by 53%

sperm motility by 57%

A 2022 research review that the American Urological Association (AUA) conducted showed that ashwagandha helped increase testosterone levels by an average of 14% in 3 small studies compared to taking a placebo.

Speak with a healthcare professional about whether ashwagandha is the right supplement for you.

10. Eat maca root

Maca root is a popular plant food that originated in central Peru. Traditionally, it has been used for its ability to enhance libido and fertility.

A 2015 study indicated that taking 1.75 g of maca root powder every day for 3 months helped increase sperm count and motility in healthy males.

Similarly, a 2019 research review showed that some animal studies have indicated positive effects from taking maca root on sperm quality and quantity, libido, and genital disorders.

However, the AUA notes that only one study looked at the effects of maca root on erectile dysfunction and the results were insignificant.

More human research is needed to support maca root for improving male fertility.

Other tips

Many things can help boost fertility, but what works for you depends on the cause of your fertility issues.

For this reason, anything that improves your overall health may help boost your fertility.

Some additional tips to help boost male fertility may include:

maintaining a healthy-for-you weight

eating a nutritious and well-balanced diet

getting regular physical activity, such as exercising

quitting smoking if you smoke

reducing the use of electronics

limiting alcohol consumption

If lifestyle changes do not help improve your fertility, speak with a healthcare professional. They could help develop a plan for you.

Frequently asked questions

How do I increase my sperm count naturally?

Some ways to help increase your sperm count may include staying physically active, maintaining a healthy weight, taking certain supplements, and quitting smoking if you smoke.

What increases sperm fast?

There’s no magic formula for quickly improving sperm quantity. Speak with a healthcare professional if you’re experiencing infertility. They could help develop a plan for you.

What foods build more sperm?

Research suggests that several food groups may help improve sperm quality, including some vegetables and fruits, nuts, lean animal proteins like fish and chicken, and low fat dairy foods.

Takeaway

Infertility is fairly common and affects many people worldwide.

If you’re having fertility issues, one thing you can do is focus on activities that support your general health. Many of the tips mentioned above are key components of a health-promoting lifestyle.

There’s no guaranteed fix, but if nutrient deficiencies or low testosterone levels are contributing factors, it’s possible that these lifestyle tips may help.

Learn more about at-home male hormone testing with LetsGetChecked.

Posted : 2024-08-26 16:59

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