11 Must-Know Facts to Boost Male Fertility and Sperm Count Naturally

Infertility is increasingly becoming more common in this era, affecting 1 in every 6 people who are in some way affected by infertility. Males are found to contribute to 30-40% of all infertile cases but the topic is seldom discussed.

The good news, however, is that there are several natural remedies to fight infertility and increase the chances of conceiving.

Let's find out about these simple yet effective natural remedies to increase sperm count.

What is Male Infertility?

Male infertility is basically when due to some issue in the reproductive system of a man, he is unable to impregnate his female partner.

The most common reason behind male infertility is the poor quality of sperm cells. Other common reasons for male infertility include -

Erectile dysfunction - Ed is a sexual dysfunction where a man is unable to maintain or have an erection during intercourse.

Hormonal imbalance - Low levels of the male sex hormone, mostly testosterone contribute to the condition.

Infection - Infections of inflammation from a sexually transmitted disease may interfere with the flow of semen.

Genetic issues - Genetic diseases like hemochromatosis or cystic fibrosis may also cause issues while conceiving.

Sperm defects - If the sperm are abnormally shaped, immature, or unable to swim, it can lead to a low sperm count which in turn causes infertility.

Diseases - Various diseases like immunity problems, liver or kidney disease, and pituitary gland or hormone problems can contribute to infertility.

However, there are some nutrients and foods that are associated with significant fertility benefits. Read on to learn how to increase sperm motility with the help of nutrition and exercise.

Natural Ways to Increase Sperm Count

Let’s talk about several natural ways to boost male fertility and increase the chances of conception.

Foods to Increase Sperm Count

Foods that can help to improve motility and sperm count include the following:

Antioxidant-rich foods: Foods high in antioxidants help fight oxidative stress that can damage sperm cells. Such foods include berries, nuts, fresh fruits and vegetables and dark chocolate.

Zinc-rich foods: Zinc is vital for sperm health and production. Foods like oysters, beef, pumpkin seeds, and lentils are rich sources of zinc.

Folic acid and vitamin B12: These nutrients are important for sperm development. Try to have more leafy greens, eggs, and dairy products which are excellent sources of nutrients.

Omega-3 fatty acids: Fatty fish, flaxseeds, chia seeds, and walnuts can improve sperm motility and overall quality.

Herbal Supplements

Along with certain foods, there are a few supplements that can help improve sperm quality. It includes -

Ashwagandha: This is an adaptogen which has been shown to increase sperm count, motility, and testosterone levels in men.

Fenugreek: A common kitchen spice, it is known to improve testosterone levels and sperm count.

Maca root: It is also linked to increased sperm production and improved sexual function.

Exercise

Exercising regularly helps increase testosterone levels and improves sperm count. Researchers have found that running, jogging, and lifting are related to higher sperm concentrations.

Therefore, cardiovascular and weight resistance exercises are most recommended for boosting fertility. However, too much exercise should be avoided as it can give adverse results and reduce testosterone levels.

Manage Stress

Chronic stress can also negatively impact fertility by decreasing testosterone levels and sperm production. Practice relaxation techniques like:

Yoga

Meditation

Deep breathing exercises

Adequate sleep (7-8 hours per night)

Limit Caffeine Intake

Caffeine in moderation is absolutely okay, but consuming excessive quantities is linked with deteriorating sperm health. Try to stick to a limit of 1-2 cups of coffee a day.

Avoid Drug Use

Recreational drugs such as marijuana, anabolic steroids, and opioids can also lower sperm count. Try to avoid these substances as they can restore sperm production.

Maintain a Healthy Weight

Being overweight or underweight can affect sperm quality. A healthy weight helps maintain proper hormone balance which is essential for sperm production.

Stay Hydrated

Adequate hydration is also essential for producing healthy sperm. Dehydration is bound to reduce semen volume and concentration. Drinking enough water on an everyday basis supports sperm motility and semen quality.

Avoid Excessive Heat

High temperatures can harm sperm production. Try to avoid

Hot tubs and saunas

Tight clothing

Keeping laptops on the lap for extended periods

Limit Alcohol and Quit Smoking

Excessive alcohol consumption reduces testosterone levels and sperm quality. Limiting alcohol intake can improve sperm health.

Smoking cigarettes is known to damage sperm DNA and impact motility. Quitting smoking has numerous benefits including improved sperm count and overall fertility.

Multivitamins

A good-quality multivitamin supplement containing essential nutrients such as zinc, selenium, folic acid, and vitamins C and D can aid in sperm production.

Bottom Line

In the end, by adopting a healthy lifestyle, managing stress, and avoiding harmful substances, men can naturally boost their sperm count and improve fertility. To upgrade your sexual health, you should consider caring about physical, mental, and nutritional needs that have a direct impact on fertility.

However, it is a good idea to talk to healthcare professionals like sexologists to find the cause of infertility and find effective treatment strategies.