You're not alone if you and your partner are having trouble getting pregnant. That happens more frequently than you might imagine. It strikes one in every six couples, and according to studies, one in three cases is brought on solely by a male partner's infertility issues (1Trusted Source, 2Trusted Source).
While there are some things you can do to increase your chances of getting pregnant, infertility is not always something that can be fixed. Sometimes a balanced diet, vitamins, and other lifestyle choices might help with fertility.
The primary lifestyle elements, meals, nutrients, and supplements that have been linked to increased male fertility are included in this article.
What is male infertility? The ability of a person to reproduce naturally is referred to as fertility. When a man's chances of getting his female spouse pregnant are poor, this is known as male infertility. Usually, it depends on how good his sperm cells are.
Infertility can sometimes be related to sexual function, and it can also occasionally be related to the quality of the semen. Here are a few illustrations of each:
- Libido. Libido, also referred to as sex drive, is a term used to describe someone's urge for sex. Aphrodisiacs are foods or substances that promise to boost libido.
- Erection problems. Erectile dysfunction, also referred to as impotence, is the inability of a man to achieve or maintain an erection.
- The number of sperm. The quantity or concentration of sperm cells in a given amount of semen is a significant indicator of semen quality.
- Sperm movement. Sperm cells that are in good health are able to swim, which is a crucial function. The percentage of migrating sperm cells in a sample of semen is used to gauge sperm motility.
- Amounts of testosterone. Some men's infertility may be caused by low amounts of testosterone, the male sex hormone.
Here are 10 science-backed ways to boost sperm count and increase fertility in men.
1. Take D-aspartic acid supplements
Aspartic acid comes in the form of D-aspartic acid (D-AA), which is marketed as a nutritional supplement. It should not be mistaken for L-aspartic acid, which is far more typical than D-AA and contributes to the construction of numerous proteins.
D-AA is mostly found in a few glands, including the testicles, semen, and sperm cells. D-AA is thought by researchers to play a role in male fertility. In fact, compared to men who are fertile, infertile men's D-AA levels are substantially lower (3Trusted Source).
Studies indicating that D-AA supplementation may raise levels of testosterone, the male sex hormone that is crucial for male fertility, support this. For instance, one study found that giving infertile men 2.7 grams of D-AA daily for three months boosted their testosterone levels by 30–60%.
And their sperm count and motility by 60–100%. Also, their partners had an increase in pregnancies
For two weeks, consuming 3 grams of D-AA tablets daily enhanced testosterone levels in healthy males by 42%, according to another controlled study (5Trusted Source).
The evidence is inconclusive, though. Research on testosterone levels in strength-trained athletes discovered that D-AA didn't raise them further and even decreased them at high doses .
2. Exercise regularly
Regular exercise has numerous health benefits, including raising testosterone levels and enhancing fertility. According to studies, active men have higher testosterone levels and higher-quality sperm than inactive males (8Trusted Source, 9Trusted Source, 10Trusted Source).
On the contrary, excessive activity should be avoided as it may have the opposite impact and perhaps lower testosterone levels. A sufficient zinc intake can reduce this risk. Make getting physically active your top priority if you rarely exercise yet wish to increase your fertility.
3. Get enough vitamin C
You undoubtedly already know that vitamin C can strengthen the immune system. According to some research, consuming antioxidant supplements like vitamin C may increase fertility. When quantities of reactive oxygen species (ROS) in the body rise to unhealthy levels, oxidative stress occurs.
When the body's natural antioxidant defenses are overworked due to illness, aging, an unhealthy lifestyle, or environmental toxins, it occurs. Although ROS are continuously created by the body, healthy individuals have levels that are under control.
Excessive ROS concentrations may encourage tissue damage and inflammation, raising the risk of chronic illness. Additionally, there is some proof that oxidative stress and abnormally high ROS levels can cause male infertility.
Consuming adequate antioxidants, including vitamin C, may assist in reducing some of these negative consequences. Supplemental vitamin C may enhance the quality of semen, according to some studies.
According to a study on infertile men, consuming 1,000 mg of vitamin C twice a day for up to two months raised sperm count by more than 100% and improved sperm motility by 92%.
Also, it cut the percentage of sperm cells with defects by 55%. Taking 1,000 mg of vitamin C five times a week for three months may guard against DNA damage induced by ROS in sperm cells, according to another observational study conducted on Indian industrial workers.
Also, taking vitamin C supplements greatly reduced the number of malformed sperm cells while increasing sperm count and motility (21Trusted Source). When considered collectively, these results imply that vitamin C may aid in enhancing fertility in infertile males with oxidative stress.
Controlled research, however, is required before any conclusive statements can be made.
4. Relax and minimize stress
Stress makes it difficult to be in the mood, but there may be more to it than just not being in the mood for sex. Stress may lessen your desire for sexual activity and harm your fertility. These negative impacts of stress, according to researchers, may be partially explained by the hormone cortisol.
Long-term stress increases cortisol levels, which have significant detrimental impacts on testosterone. When cortisol levels rise, testosterone levels often decline. While medicine is normally used to treat severe, inexplicable anxiety, relaxing techniques can be used to lessen milder forms of stress.
Going for a walk in outdoors, practicing meditation, doing some exercise, or hanging out with friends can all help you manage your stress.
5. Get enough vitamin D
Fertility in both men and women can benefit from vitamin D. Another vitamin that might raise testosterone levels is this one. Men who were vitamin D deficient were more likely to have low testosterone levels, according to one observational study.
These conclusions were corroborated by a controlled investigation including 65 testosterone-deficient and vitamin D-deficient men. During a year, taking 3,000 IU of vitamin D3 daily raised their testosterone levels by almost 25%.
Although there is conflicting evidence, higher levels of vitamin D are associated with increased sperm motility.
6. Try tribulus terrestris
The medicinal plant Tribulus Terrestris, often known as Puncture Vine, is frequently used to increase male fertility. One study found that ingesting 6 grams of tribulus root twice daily for two months increased libido and erectile function in males with low sperm counts.
Tribulus Terrestris does not increase testosterone levels, but studies suggest that it may increase testosterone's libido-enhancing effects. However, more research is required to prove its aphrodisiac effects and assess the long-term hazards and advantages of supplementation.
7. Take fenugreek supplements
Fenugreek (Trigonella foenum-graecum) is a well-known herb for both cooking and medicine.
One study examined the results of ingesting 500 mg of fenugreek extract daily in 30 males who strength exercised four times per week.
In comparison to a placebo, the men's testosterone levels, strength, and fat reduction were all significantly higher. Using 600 mg of Testofen, a dietary supplement manufactured from fenugreek seed extract and minerals, daily for six weeks increased strength and libido.
And sexual performance in 60 healthy men, according to a different study. An additional, more extensive investigation involving 120 healthy men supported these results. Using 600 mg of Testofen daily for three months increased sexual activity and self-reported erectile function.
The supplement also markedly raised testosterone levels. Bear in mind that fenugreek extracts were used in all of these trials. Whole fenugreek, which is consumed as a spice and in herbal tea, is probably not as efficient.
8. Get enough zinc
High concentrations of zinc, an essential mineral, can be found in animal products such as meat, fish, eggs, and shellfish. One of the foundational elements of male fertility is getting adequate zinc.
According to observational studies, low testosterone levels, and poor sperm quality.
And a higher risk of male infertility is all related to low zinc status or insufficiency. Also, persons who are poor in zinc might raise their testosterone levels. And sperm count by taking zinc supplements.
Also, taking zinc supplements may prevent this.
The lower testosterone levels are linked to overdoing it on high-intensity exercise. These observational results need to be supported by controlled trials.
9. Consider ashwagandha
Withania somnifera, a herb used for medical purposes, has a long history in India. According to studies, ashwagandha may increase testosterone levels, hence enhancing male fertility. One study found that ingesting 675 mg of ashwagandha root extract daily.
For three months dramatically increased fertility in males with low sperm cell counts. In comparison to levels at the beginning of the trial, it specifically boosted sperm counts by 167%, semen volume by 53%, and sperm motility by 57%. Comparatively, those who received a placebo treatment showed just minor benefits.
These advantages could be at least partially attributed to higher testosterone levels. In comparison to a placebo, taking 600 mg of ashwagandha root extract daily significantly increased testosterone levels, muscle mass, and strength in 57 young men participating.
In a strength-training program, according to a study. These results are corroborated by observational data showing that ashwagandha supplementation may increase testosterone levels, sperm counts, and sperm motility.
10. Eat maca root
Supplementing with maca root extract may enhance libido, fertility, and sexual performance. The popular plant food maca root has its roots in central Peru. It has been utilized historically for its capacity to increase libido and conception.
A number of research on men revealed that consuming 1.5–3 grams of dried maca root for up to 3 months increased libido or self-reported sexual desire. Also, research suggests that maca root could enhance sexual performance.
Self-reported erectile function and sexual well-being in males with mild erectile dysfunction improved somewhat after 12 weeks of consuming 2.4 grams of dried maca root. Over three months, healthy males who consumed 1.75 grams of maca root powder daily saw an increase in sperm count and motility.
Reviews have partially corroborated these findings, but the researchers cautioned that the data is poor and that further study is required before any clear conclusions can be drawn. Furthermore, there is no evidence that maca root alters hormone levels.
In healthy, fertile men, consuming 1.5-3 grams of maca root daily for three months had no impact on testosterone or other reproductive hormones.
Here are 8 additional tips to boost fertility and sperm count/quality:
- Maintain a fit lifestyle. unhealthy lifestyle choices harm your fertility as well as your general health.
- Reduce your weight. Being overweight has been linked to infertility. If your doctor believes that your weight may be affecting your ability to conceive, bring up losing weight as one of your health objectives.
- Reduce your alcohol consumption. Avoid drinking excessive amounts of alcohol as it may lower testosterone levels and affect the quality of the sperm.
- Get adequate folate. A few research suggest that inadequate folate intake may reduce semen quality.
- Get enough rest. It's important to get enough sleep if you want to stay healthy. Poor semen quality has also been connected to restricted or excessive sleep
- Munch on some walnuts. Consuming a lot of foods high in antioxidants, like walnuts, may improve fertility.
- Think of vitamins. Antioxidant supplements also appear to be effective. There is some proof that coenzyme Q10 enhances the quality of the sperm.
- Eat soy in moderation. Isoflavones, which are abundant in soy and linked to poorer semen quality.
What is male infertility?
Here are 10 science-backed ways to boost sperm count and increase fertility in men.
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