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If you and your partner are struggling with fertility issues, know that you are not alone. Failure is more common than you might think. It affects one in six couples, and researchers estimate that one in three cases is due to the male partner’s fertility problems. Here are 10 science-backed ways to increase sperm count and improve male fertility. Yes, you can produce healthier sperm too. (Source)


1. Maintain a Healthy Diet

Consume Omega-3 Fatty Acids: Omega-3 fatty acids are beneficial for sperm health. Fatty fish (salmon, mackerel, sardines), flaxseed oil, and chia seeds are excellent sources of omega-3.

Eat Foods Rich in Zinc: Zinc is essential for sperm production and testosterone levels. Include zinc-rich foods like lean meats (beef, poultry), shellfish (oysters, crab), beans, and whole grains.

Opt for Healthy Fats: Incorporate healthy fats like those found in avocados, olive oil, and nuts. These fats are beneficial for hormone production and overall reproductive health.

Choose Whole Grains: Whole grains like brown rice, quinoa, and whole wheat provide essential nutrients and fiber that support overall health, including reproductive function.

2. Regular Training and Exercise: 

In addition to your overall health benefits, regular exercise can increase testosterone levels and improve fertility. Studies have shown that men who exercise regularly have higher testosterone levels and better sperm quality than inactive men.

However, excessive exercise should be avoided because it can have the opposite effect and lower testosterone levels. Getting the right amount of zinc can reduce this risk. If you rarely exercise but want to improve your performance, make being physically active a priority.

3. Get Enough Vitamin C! Eat that Orange Too! 

You’re probably familiar with vitamin C’s ability to boost the immune system. Some evidence suggests that taking antioxidant supplements such as vitamin C may improve fertility.

Oxidative stress is a condition where levels of reactive oxygen species reach harmful levels in the body.

This happens when the body’s own antioxidant defenses are overwhelmed by disease, old age, an unhealthy lifestyle, or environmental pollutants. Getting enough antioxidants, such as vitamin C, can help counteract some of these harmful effects. There is also some evidence that vitamin C supplements can improve sperm quality.

A study in infertile men showed that taking vitamin C supplements at 1,000 mg twice daily for up to 2 months increased sperm motility by 92% and sperm count by over 100%. It also reduced the proportion of deformed sperm by 55%.

Vitamin C supplements also significantly improved sperm count and motility, while reducing the number of deformed sperm. Overall, these findings suggest that vitamin C may help improve fertility in infertile men with oxidative stress. However, controlled studies are needed before any definitive claims can be made.

4. Another Reason to Quit Smoking and Drinking!

It’s hard to get in the mood when you’re feeling stressed, but it could be more than just not wanting sex. Stress can decrease your sexual satisfaction and harm your fertility. Men who smoke cigarettes are more likely to have a low sperm count. If you smoke, ask your doctor to help you quit. 

Excessive drinking can lead to reduced testosterone production, impotence, and reduced sperm production. If you choose to drink, do so in moderation. For healthy adults, this means up to one drink a day for women and two drinks a day for men.

Also, Read Say No to Tobacco: Top 10 Reasons to Quit Smoking – Part 2

5. Eat Maca Root, Produce Healthier Sperm

Taking maca root supplements can improve libido, as well as fertility, and sexual performance. Maca root is a popular plant food that originates from central Peru. It is traditionally used for its ability to increase libido and fertility.

Several studies in men have shown that taking 1.5–3 grams of dried maca root for up to 3 months improved sex drive, or libido. Studies also suggest that maca root can improve sexual performance. In men with mild erectile dysfunction, taking 2.4 grams of dried maca root for 12 weeks slightly improved erectile function and sexual well-being.

Taking 1.75 grams of maca root powder every day for 3 months also increased sperm count and motility in healthy men.

6. Manage Stress and Make your Sperms Healthier

Hormonal Regulation: Chronic stress can lead to an increase in stress hormones like cortisol, which may interfere with the production of reproductive hormones such as testosterone. By managing stress, hormone levels can be better regulated, supporting healthy sperm production.

Sperm Motility: Stress-induced hormonal imbalances can affect sperm motility, which is the ability of sperm to move effectively towards the egg. Reducing stress may enhance sperm motility and increase the chances of successful fertilization.

Sperm Count: Stress can negatively impact sperm count, leading to a decrease in the number of sperm in the ejaculate. By managing stress, the quantity of sperm may improve, increasing the likelihood of conception.

Fertility Treatment Success: For couples undergoing fertility treatments, stress management can positively influence treatment outcomes. Reduced stress levels may enhance the success of assisted reproductive technologies.

7. Get Plenty of Vitamin D: 

Sperm Motility: Adequate vitamin D levels have been associated with better sperm motility, which refers to the ability of sperm to move effectively toward the egg. Improved motility can increase the chances of successful fertilization.

Sperm Count: Some research suggests that vitamin D deficiency may be linked to lower sperm count. Ensuring sufficient vitamin D intake may help maintain a healthy sperm count.

Sperm Morphology: Vitamin D levels have also been associated with sperm morphology, which refers to the size and shape of sperm. Better sperm morphology is essential for successful fertilization.

Also Read: Know How to Maximize Daily Vitamin D Intake in Monsoons

8. Try Tribulus Terrestris (Gokshura or Gokhura) 

Tribulus Terrestris, also known as the vine, is a medicinal herb often used to increase male fertility. One study in men with low sperm count showed that taking 6 grams of tribulus root twice daily for 2 months improved erectile function and libido. (Source)

While Tribulus Terrestris does not increase testosterone levels, research shows that it may enhance the libido-boosting effects of testosterone. However, further studies are needed to confirm its aphrodisiac properties and evaluate the long-term risks and benefits of its supplementation.

9. Take Fenugreek Supplements: 

Fenugreek is a popular culinary and medicinal herb. One study of 30 men who strength trained four times a week analyzed the effects of taking 500 mg of fenugreek extract daily. Men experienced significantly increased testosterone levels, strength, and fat loss compared to a placebo. Another study in 60 healthy men showed that taking 600 mg of Testofen, a supplement made from fenugreek seed extract and minerals, daily for 6 weeks improved libido, sexual performance, and strength.

These findings were confirmed by another, larger study in 120 healthy men. Taking 600 mg of Testofen every day for 3 months improved erectile function and frequency of sexual activity.

The supplement also significantly increased testosterone levels. Keep in mind that all of these studies looked at fenugreek extracts. Whole fenugreek used in cooking and herbal tea is unlikely to be equally effective.

10. Consider Ashwagandha:

Ashwagandha or Withania somnifera is a medicinal herb that has been used in India since ancient times. Studies suggest that ashwagandha may improve male fertility by increasing testosterone levels. One study in men with low sperm count showed that taking 675 mg of ashwagandha root extract daily for 3 months significantly improved fertility. So take the desi supplement and get in bed! 

Also, Read 5 Common Health Problems in Men of All Ages