Improving Men’s Fertility

 Male Infertility: 

When a man has a lower chance of getting his female partner pregnant, it usually depends on the quality of his sperm cells.

• Sometimes it is linked to sexual health, and other times it could be linked to semen quality.
• Causes: low libido, erectile dysfunction (ED), sperm count, sperm motility, and testosterone levels
• Infertility can have multiple causes and could depend upon genetics, fitness, diseases, general health, and dietary contaminants.

 Exercise Regularly: 

• Can boost testosterone levels and improve fertility
• Studies show that men who exercise on a regular basis have higher testosterone levels and better semen quality.
• Too much exercise can potentially have the opposite effect, reducing testosterone levels. Getting the right amount of zinc can minimize this risk.

Get Enough Vitamin C:

• Significantly improves sperm count and motility while reducing the amount of deformed sperm cells.
• Antioxidant properties may help counteract the harmful effects of oxidative stress, which can lead to infertility in men.

Relax and Minimize Stress:

• Stress can reduce your sexual satisfaction and impair fertility.
• Prolonged stress raises cortisol (the stress hormone), which has potent negative effects on testosterone. When cortisol rises, testosterone levels decline.
• Milder forms of stress can be reduced with relaxation techniques.
• Stress management can be simple with changes, including taking a walk-in nature, meditating, exercising, or spending time with friends.

Get Enough Vitamin D:

• Important for female and male fertility and nutrients that can boost testosterone levels
• High Vitamin D levels are linked to increased sperm motility.
• Vitamin D is required for the synthesis of cholesterol, which is then converted into your sex hormones, such as testosterone.

Take Aspartic Acid Supplements:

• D-aa is a type of amino acid that’s a form of aspartic acid.
• Mainly present in certain glands, such as the testicles, and also in semen and sperm cells
• May increase testosterone levels.
• May improve fertility in men with low testosterone levels more than in men with normal to high levels.

Try Tribulus Terrestris:

• Known as puncture vine, a medicinal herb used frequently to enhance fertility
• Improves ED and has libido-promoting effects of testosterone, but doesn’t increase levels.

Get Enough Zinc:

• An essential mineral found in high amounts in animal foods like meat, fish, shellfish, and eggs
• Getting enough is one of the male fertility cornerstones.
• Low zinc status or deficiency is often associated with low testosterone levels, poor sperm quality, and an increased risk of male infertility.
• Taking zinc supplements increases testosterone and sperm count in those who are deficient in zinc.
• Zinc supplements may reduce the decreased testosterone levels that are associated with excessive amounts of high-intensity exercise.

Consider Ashwagandha:

• A medicinal herb that may improve male fertility by boosting testosterone levels
• May have the potential to increase sperm count, semen volume, sperm motility, and antioxidant levels.

Take Maca Root: 

• May improve fertility, libido, and sexual performance
• Traditionally used for its ability to enhance fertility and libido 

Take Fenugreek: 

May increase testosterone levels, libido, sexual performance, and erectile dysfunction.

Other Tips:

• Lead a healthy lifestyle, lose excess weight, limit your alcohol intake, and get enough folate (low intake may impair semen quality).
• Get adequate sleep (restricted or excessive sleep has been linked to poor semen quality).
• Avoid consuming excessive amounts of soy (rich in isoflavones, which are associated with lower semen quality).
• Consider supplements (CoQ10 has some evidence of improving semen quality).