If you and your partner are having fertility issues, know that you are not alone. Infertility is more common than you think. It affects about one in six couples, and researchers estimate that about one in three cases is due to fertility problems in the male partner.
Although infertility is not always treatable, there are some steps you can take to increase your chances of conceiving.
Fertility can sometimes be improved with a healthy diet, dietary supplements, and other lifestyle strategies.
This article lists some of the major lifestyle, food, nutrient and supplement factors that have been linked to better fertility in men.
But before we start, what is male infertility?
Fertility refers to a person's ability to reproduce without medical assistance.
We speak of male infertility when a man has little chance of making his female partner pregnant. It usually depends on the quality of his sperm. Sometimes infertility is related to sexual function, and other times it can be related to sperm quality.
Infertility can have multiple causes and can depend on genetics, general health, physical condition, diseases and food contaminants. Also, a healthy lifestyle and diet are important. Certain foods and nutrients are associated with greater fertility benefits than others.
Here are 7 scientifically proven ways to increase sperm count and boost fertility in men
1. Exercise regularly
Exercise regularly: Regular exercise can help improve overall health and fertility. Men should try to get aerobic exercise, such as running or swimming, for at least 30 minutes a day, most days of the week. Exercising regularly can boost testosterone levels and improve fertility.
Studies show that men who exercise regularly have higher testosterone levels and better quality sperm than inactive men. If you rarely exercise but want to improve your fertility, make physical activity one of your top priorities.
2. Consume foods high in antioxidants
Here are some foods that can help increase fertility in men:
Fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and antioxidants, which can help improve sperm quality. Green vegetables, such as spinach and broccoli, are particularly high in folic acid, which can help improve sperm quality.
Nuts and seeds: Nuts and seeds are rich in omega-3 fatty acids and antioxidants, which can help improve sperm quality. Brazil nuts are particularly high in selenium, a mineral that can help improve sperm quality.
Oily fish: Oily fish like salmon, tuna, and mackerel are high in omega-3 fatty acids, which can help improve sperm quality.
Lean meats: Lean meats, such as chicken and turkey, are high in protein, which is important for sperm production
3. Relax and minimize stress
Manage stress: Stress can affect male fertility. Stress can reduce your sexual satisfaction and affect your fertility. Researchers believe that the hormone cortisol may partly explain these negative effects of stress. Prolonged stress increases cortisol levels, which has significant negative effects on testosterone. When cortisol increases, testosterone levels tend to drop.
Men can try to manage their stress by practicing relaxation techniques, such as meditation, yoga, or deep breathing.
4. Get enough vitamin D
Vitamin D may be important for male fertility. This is another nutrient that can boost testosterone levels.
An observational study showed that men with vitamin D deficiency were more likely to have low testosterone levels.
5. Consume enough zinc
Zinc is an essential mineral found in large amounts in foods of animal origin, such as meat, fish, eggs and shellfish.
Adequate zinc intake is one of the cornerstones of male fertility. Observational studies show that low status or zinc deficiency is associated with low testosterone levels, poor sperm quality and increased risk of infertility
Additionally, taking zinc supplements increases testosterone levels and sperm count in people who are zinc deficient.
6. Consider Ashwagandha with our Male Fertility food supplement (https://lofficinedumonde.fr/products/fertilite-masculine)
A unique combination of Nigella titrated with 20% thymoquinone, Ashwagandha and Maca, to boost your fertility, clinically studied and formulated by a pharmacist! This supplement helps maintain sperm motility and count and supports overall male sexual function. It also contains vitamin E: a powerful antioxidant that helps protect cells against oxidative stress.
Did you know?
Studies suggest that ashwagandha may improve male fertility by boosting testosterone levels.
A study in men with low sperm count showed that taking ashwagandha root extract daily for 2 months significantly improved fertility.
Specifically, it increased sperm count by 167%, semen volume by 53%, and sperm motility by 57%, compared to levels at the start of the study. In comparison, minimal improvements were detected in people who received placebo treatment. Increased testosterone levels may be partly responsible for these benefits.
A study in 57 young men following a weight training program showed that consuming 600 mg of ashwagandha root extract daily significantly increased testosterone levels, muscle mass and strength, compared to a placebo.
These results are supported by observational data indicating that ashwagandha supplements can improve sperm count and motility, antioxidant status, and testosterone levels.
7. Consume Maca!
Taking maca root supplements can improve libido, as well as fertility and sexual performance.
Maca root is a popular plant food native to central Peru. Traditionally, it has been used for its ability to improve libido and fertility. Several studies conducted on men have shown that taking 1.5 to 3 grams of dried maca root for periods of up to 3 months improved sexual desire or libido.
A few final tips:
- Avoid alcohol, cigarettes and drugs: Alcohol, cigarettes and drugs can all affect sperm quality and fertility. It is recommended to avoid or reduce the consumption of these substances to improve reproductive health.
- Avoid excessive heat: Excessive heat, such as that from hot baths, saunas or tight clothing, can affect sperm quality. It is recommended to avoid excessive heat to improve male fertility.
It is important to note that if a man has fertility issues, it is recommended that he consult a medical professional for proper diagnosis and treatment.