Male fertility can be improved through physical activity, stress management, and dietary changes. In some cases, supplements may help raise sperm count. Fertility refers to your ability to conceive naturally without medical intervention. Male infertility is defined as the inability to start a pregnancy after one year of continuous sexual activity. While it can be related to semen quality, male infertility may also stem from sexual function issues, low hormone levels, erectile dysfunction, or medications like steroids.
Although infertility is not always treatable, there are steps to increase the chances of conception. Below are ten scientifically supported strategies to enhance male fertility.
1. Order D-Aspartic Acid Pills
D-aspartic acid (D-AA) is an amino acid commonly found in testicles, semen, and sperm cells. Some studies suggest D-AA supplements may increase testosterone levels, which are essential for male fertility. A 2012 study found a 60% increase in testosterone levels and up to a 100% improvement in sperm count and motility after taking 2.66 grams of D-AA daily for three months. However, the evidence is inconsistent, with some research indicating D-AA may not be effective in individuals with high testosterone levels.
Note: Consult a healthcare professional before taking D-AA, as more human research is needed.
2. Exercise Regularly
Regular physical activity may improve testosterone levels and semen quality. However, the ideal intensity and duration for increasing male fertility are not fully understood. A 2017 review found high-intensity exercise may improve semen quality, while a 2023 review suggested excessive activity could harm fertility. Consult with a healthcare professional before starting an exercise regimen.
3. Get Enough Vitamin C
Oxidative stress can lower sperm quality and quantity. Vitamin C, an antioxidant, may help improve semen quality and increase the chances of pregnancy. While more research is needed, vitamin C supplementation has shown promise in improving fertility in some studies.
4. Relax and Minimize Stress
Stress is linked to erectile dysfunction and reduced sperm quality, primarily due to elevated cortisol levels. To reduce stress, try methods such as walking, meditation, exercising, journaling, or talking to a professional.
5. Get Enough Vitamin D
Low vitamin D levels may be associated with low testosterone and fertility issues. While vitamin D plays a role in testicular and prostate function, research suggests its supplementation may not significantly boost testosterone levels. Discuss with a healthcare provider if you’re considering vitamin D supplementation.
6. Try Tribulus Terrestris
Tribulus terrestris is a medicinal herb sometimes used to improve male fertility. A 2016 study showed that Tribulus extract enhanced sperm motility, but a 2017 study found it improved erectile function without affecting testosterone levels. More research is needed to determine its full impact on male fertility.
7. Take Fenugreek Supplements
Fenugreek has been shown to increase testosterone levels and improve erectile function in some studies. A 2016 study found that 600 mg of fenugreek extract daily for three months improved testosterone and sexual function. Whole fenugreek, however, may not be as effective.
8. Get Enough Zinc
Zinc is crucial for male fertility, with deficiencies linked to low testosterone and poor sperm quality. Adequate zinc intake can improve sperm count and testosterone levels, particularly in individuals with low zinc status.
9. Consider Ashwagandha
Ashwagandha is a herb known for its fertility-enhancing properties. A 2013 study found that 675 mg of ashwagandha daily for three months improved sperm count and motility. A 2022 review indicated it also increased testosterone by an average of 14%. Consult a healthcare provider to determine if ashwagandha is suitable for you.
10. Eat Maca Root
Maca root has long been used to enhance libido and fertility. Studies suggest that consuming maca root powder daily can improve sperm count and motility. However, further research is needed to fully establish its effects on erectile dysfunction.
Additional Tips for Boosting Male Fertility
- Maintain a healthy weight
- Eat a balanced diet
- Exercise regularly
- Quit smoking
- Reduce screen time
- Limit alcohol consumption
If lifestyle changes do not improve fertility, consult with a healthcare professional to develop a personalized plan.
Frequently Asked Questions
How do I boost my sperm count naturally?
Focus on staying active, maintaining a healthy weight, taking specific supplements, and quitting smoking.
What raises sperm count quickly?
There’s no immediate solution. If you’re struggling with infertility, seek advice from a healthcare provider.
What foods increase sperm count?
Foods such as vegetables, fruits, nuts, lean proteins (like fish and chicken), and low-fat dairy may support sperm health.
Takeaway
Infertility affects many people, but improving overall health can help increase fertility. The suggestions provided above are part of a health-promoting lifestyle. While there is no guaranteed fix, these steps may assist if low testosterone or nutrient deficiencies are contributing factors.