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Staying active, minimizing stress, and making dietary and lifestyle changes may help increase fertility in men. Certain supplements may also help increase sperm count.
Fertility refers to the ability to reproduce without medical assistance.
Male infertility refers to the inability of a man identified as male at birth to conceive with his partner.
Male infertility can be related to sexual function, but it can also be related to semen quality. Examples include:
- Decreased sperm count, motility, or quality
- Decreased libido (also called sex drive)
- Erectile dysfunction
- Decreased levels of hormones such as testosterone and prolactin
- Taking certain medications, such as steroids
While infertility cannot always be cured, there are some things you can do to improve your chances of conceiving.
Here are 10 scientifically-backed lifestyle factors, foods, nutrients, and supplements that can help boost male fertility.
D-aspartic acid (D-AA) is a form of aspartic acid, an amino acid sold as a dietary supplement.
D-AA is found primarily in certain glands, such as the testes, and in semen and sperm cells.
Some animal studies suggest that taking D-AA supplements may help increase levels of testosterone, a male hormone that plays an important role in male fertility.
Similarly, a 2012 study in infertile men suggested that taking 2.66 grams (g) of D-AA for three months increased testosterone levels by up to 60% and sperm count and motility by up to 100%. It also increased the number of pregnancies their partners achieved.
However, the evidence is inconsistent.
for example,
It is important to consult with a medical professional before taking D-AA supplements, as more human studies are needed to fully support its use in enhancing male fertility.
Research shows that regular exercise
However, research findings regarding the optimal intensity level and duration of physical activity to enhance male fertility are mixed.
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If you are not currently physically active and want to increase your fertility, talk to a health professional who can help you develop a physical activity plan, including an exercise regimen, that is right for you.
Learn more about exercise and testosterone.
Oxidative stress occurs when levels of reactive oxygen species (ROS) in the body reach harmful levels, which can occur due to disease, aging, environmental pollutants, or not following a health-promoting lifestyle.
Some evidence suggests that taking antioxidant supplements
However, the important thing to note is
It’s hard to get in the mood when you’re stressed, but it might not just be that you’re not in the mood for sex.
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Stress too
This may be due to cortisol, also known as the stress hormone. Prolonged stress increases cortisol levels,
Ways to reduce stress levels include:
- Take a walk
- To meditation
- Exercise
- Write a diary
- Talk to friends, family and medical professionals
Learn more about 16 ways to help reduce your stress levels.
Some studies suggest that there is a link between low vitamin D levels and lower testosterone levels, which may affect fertility in men.
but,
Before taking vitamin D to boost your testosterone levels, consult with a medical professional who may be able to suggest alternatives that may be suitable for you.
Tribulus terrestris, also known as puncture vine, is a medicinal herb that is sometimes used to enhance fertility in men.
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Despite these promising results, there is limited research on the effect of supplementing with Tribulus terrestris on improving male infertility.
Fenugreek (Trigonella foenum-graecum) is a popular herb used in cooking and medicine.
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Keep in mind that these studies looked at fenugreek extracts. Whole fenugreek used in cooking or herbal tea may not be as effective.
Zinc is an essential mineral that is found in abundance in animal foods such as meat, fish, eggs, and shellfish.
Adequate zinc intake is one of the foundations of male fertility.
Observational studies have shown that zinc deficiency and insufficiency
Research has also shown that taking zinc supplements can be beneficial.
Ashwagandha (Withania somnifera) is an ancient medicinal herb used in India.
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Specifically, the following have been increased:
- Sperm count 167%
- Semen volume 53%
- Sperm motility 57%
According to a 2022 research review conducted by the American Urological Association (AUA), three small studies showed that ashwagandha was effective in increasing testosterone levels by an average of 14% compared to taking a placebo.
Talk to your health care professional about whether ashwagandha is the right supplement for you.
Maca root is a popular plant food native to central Peru that has traditionally been used to enhance libido and fertility.
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Similarly,
However, the AUA points out that only one study has looked at maca root’s effects on erectile dysfunction, and the results were insignificant.
Further human studies are needed to confirm that maca root improves male fertility.
There are many things that can help increase fertility, but what works for you will depend on the cause of your fertility problems.
Because of this, anything that improves your overall health can potentially help improve fertility.
Additional Tips to Boost Male Fertility
If lifestyle changes don’t improve your fertility, talk to a medical professional who can help you come up with a plan that’s right for you.
How can I increase my sperm count naturally?
Things you can do to increase your sperm count include staying physically active, maintaining a healthy weight, taking certain supplements, and quitting smoking if you smoke.
How to increase sperm fast?
There’s no magic formula that will instantly increase your sperm count, so if you’re struggling with infertility, talk to a medical professional. They can help you come up with a plan that’s right for you.
What foods increase sperm?
Research suggests
Infertility is very common and affects many people around the world.
If you’re experiencing fertility issues, one thing you can do is focus on activities that support your overall health. Many of the tips above are key components of a health-promoting lifestyle.
While there’s no guarantee of a cure, if nutritional deficiencies or low testosterone levels are to blame, these lifestyle tips may help.
Learn more about at-home male hormone tests Let’s check it out.
