Improving Men’s Fertility
Male Infertility:
When a man has a lower chance of getting his female partner pregnant, it usually depends on the quality of his sperm cells.
- Sometimes it is linked to sexual health, and other times it could be linked to semen quality.
- Causes: low libido, erectile dysfunction (ED), sperm count, sperm motility, and testosterone levels
- Infertility can have multiple causes and could depend upon genetics, fitness, diseases, general health, and dietary contaminants.
Exercise Regularly:
- Can boost testosterone levels and improve fertility
- Studies show that men who exercise on a regular basis have higher testosterone levels and better semen quality.
- Too much exercise can potentially have the opposite effect, reducing testosterone levels. Getting the right amount of zinc can minimize this risk.
Get Enough Vitamin C:
- Significantly improves sperm count and motility while reducing the amount of deformed sperm cells.
- Antioxidant properties may help counteract the harmful effects of oxidative stress, which can lead to infertility in men.
Relax and Minimize Stress:
- Stress can reduce your sexual satisfaction and impair fertility.
- Prolonged stress raises cortisol (the stress hormone), which has potent negative effects on testosterone. When cortisol rises, testosterone levels decline.
- Milder forms of stress can be reduced with relaxation techniques.
- Stress management can be simple with changes, including taking a walk-in nature, meditating, exercising, or spending time with friends.
Get Enough Vitamin D:
- Important for female and male fertility and nutrients that can boost testosterone levels
- High Vitamin D levels are linked to increased sperm motility.
- Vitamin D is required for the synthesis of cholesterol, which is then converted into your sex hormones, such as testosterone.
Take Aspartic Acid Supplements:
- D-aa is a type of amino acid that’s a form of aspartic acid.
- Mainly present in certain glands, such as the testicles, and also in semen and sperm cells
- May increase testosterone levels.
- May improve fertility in men with low testosterone levels more than in men with normal to high levels.
Try Tribulus Terrestris:
- Known as puncture vine, a medicinal herb used frequently to enhance fertility
- Improves ED and has libido-promoting effects of testosterone, but doesn’t increase levels.
Get Enough Zinc:
- An essential mineral found in high amounts in animal foods like meat, fish, shellfish, and eggs
- Getting enough is one of the male fertility cornerstones.
- Low zinc status or deficiency is often associated with low testosterone levels, poor sperm quality, and an increased risk of male infertility.
- Taking zinc supplements increases testosterone and sperm count in those who are deficient in zinc.
- Zinc supplements may reduce the decreased testosterone levels that are associated with excessive amounts of high-intensity exercise.
Consider Ashwagandha:
- A medicinal herb that may improve male fertility by boosting testosterone levels
- May have the potential to increase sperm count, semen volume, sperm motility, and antioxidant levels.
Take Maca Root:
- May improve fertility, libido, and sexual performance
- Traditionally used for its ability to enhance fertility and libido
Take Fenugreek:
May increase testosterone levels, libido, sexual performance, and erectile dysfunction.
Other Tips:
- Lead a healthy lifestyle, lose excess weight, limit your alcohol intake, and get enough folate (low intake may impair semen quality).
- Get adequate sleep (restricted or excessive sleep has been linked to poor semen quality).
- Avoid consuming excessive amounts of soy (rich in isoflavones, which are associated with lower semen quality).
- Consider supplements (CoQ10 has some evidence of improving semen quality).
