Fertility is people’s ability to reprocreate without difficulty or medical intervention while infertility is the opposite. Some men have difficulty in impregnating their female partners. This could be as a result of low sperm count. Infertility is sometimes linked to sexual function, and other times to the quality of sperm. Here are a few examples of each of these.
Libido, often known as sex drive, is a term used to describe a person’s urge to have sex. Aphrodisiacs are foods or substances that claim to improve libido.
• Count of sperm. The number or concentration of sperm cells in a given amount of semen is an important feature of semen quality.
• Testosterone levels are a measure of how much testosterone is present in the body. Infertility in certain males may be caused by low levels of testosterone, the male sex hormone.
Infertility can be caused by a variety of factors, including genetics, overall health, fitness, illnesses, and dietary toxins.
Below are some tested ways to boost the sperm count and increase fertility
- Relax and Reduce Stress
When you’re stressed, it’s difficult to get in the mood, but there could be more to it than just a lack of desire for sex. Stress might affect your fertility and limit your sexual happiness (22Trusted Source, 23Trusted Source, 24Trusted Source).
The hormone cortisol, according to researchers, may play a role in the negative impacts of stress.
Long-term stress elevates cortisol levels, which has a deleterious impact on testosterone. When cortisol levels rise, testosterone levels drop (25Trusted Source, 26Trusted Source).
While medicine is usually used to address severe, inexplicable anxiety, relaxing techniques can help with milder forms of stress.
Taking a walk in the woods, meditating, exercising, or socializing with friends can all help to relieve stress.
2. Take Enough Vitamin C & D
vitamin C & D boost the immune system and testosterone levels.
There’s also some evidence that oxidative stress and overly high levels of reactive oxygen species (ROS) can cause male infertility (18Trusted Source, 19Trusted Source).
Antioxidants, such as vitamin C, can assist to mitigate some of these negative effects. Vitamin C pills have also been shown to boost the quality of sperm.
A research in infertile males revealed that taking 1,000-mg vitamin C supplements twice a day for up to 2 months enhanced sperm motility by 92 percent and sperm count by more than 100 percent . It also reduced the amount of malformed sperm cells by 55 percent (20Trusted Source) (20Trusted Source).
Supplementing with vitamin C increased sperm count and motility while lowering the number of malformed sperm cells (21Trusted Source).
Men who were vitamin D deficient were more likely to have low testosterone levels, according to one observational study (27Trusted Source).
These findings were validated by a controlled investigation of 65 males with low testosterone levels and vitamin D insufficiency. They increased their testosterone levels by roughly 25% after taking 3,000 IU of vitamin D3 every day for a year (28Trusted Source).
Although there is evidence that higher vitamin D levels are associated to increased sperm motility, the evidence is mixed (29Trusted Source, 30Trusted Source).
3. High Intake of Zinc
Animal foods, such as meat, fish, eggs, and shellfish, are high in zinc, a vital element.
One of the foundation of male fertility is getting adequate zinc.
Low zinc status or deficiency has been linked to low testosterone levels, poor sperm quality, and an increased risk of male infertility in observational studies (38Trusted Source).
Taking zinc supplements also boosts testosterone levels and sperm count in men who are zinc deficient (39Trusted Source, 40Trusted Source, 41Trusted Source).
Zinc pills may also help to prevent the drop in testosterone levels that comes with too much high-intensity exercise (12Trusted Source, 13Trusted Source).
These observational findings must be confirmed in controlled trials.
4. Exercise Frequently
Regular exercise can enhance testosterone levels and promote fertility, in addition to being excellent for your overall health.
Men who exercise consistently had higher testosterone levels and greater sperm quality than inactive men, according to studies (8Trusted Source, 9Trusted Source, 10Trusted Source).
However, excessive activity may have the reverse effect, lowering testosterone levels. This risk can be reduced by getting the correct amount of zinc (11Trusted Source, 12Trusted Source, 13Trusted Source).
Make becoming physically active one of your top priorities if you rarely exercise but want to improve your fertility.
5. Limit The Intake of Alcohol
Avoid drinking a lot of alcohol because it can lower testosterone levels and lower the quality of your sperm (58Trusted Source, 59Trusted Source).
6. Get enough sleep
It is critical to get enough sleep in order to stay healthy. Sleep deprivation or excess has also been linked to poor sperm quality.
Infertility is a common problem that affects many men around the world.
If you’re having trouble conceiving, one thing you can do is work on your overall health. Many of the suggestions listed above are essential elements of a healthy lifestyle.
Although there is no guaranteed cure, if nutrient deficiencies or low testosterone levels are contributing factors, these lifestyle changes may be beneficial.