Staying active, minimizing stress, and making changes to your diet and lifestyle can help support male fertility. Certain supplements may also be beneficial for increasing sperm count. If you and your partner are experiencing fertility issues, know that youre not alone. Infertility is more common than you might think. It affects about one in every six couples, and researchers estimate about one in every three cases is due to fertility problems in the male partner alone (1, 2). While infertility is not always treatable, there are some things you can do to boost your chances of conceiving. Fertility can sometimes be improved with a healthy diet, supplements, and other lifestyle strategies. See full list on healthline.com Fertility refers to peoples ability to reproduce without medical assistance. Male infertility is when a man has a poor chance of making his female partner pregnant. It usually depends on the quality of his sperm cells. Sometimes infertility is linked to sexual function, and other times it could be linked to semen quality. Here are some examples of each: Libido. Otherwise known as sex drive, libido describes a persons desire to have sex. Foods or supplements that claim to increase libido are called aphrodisiacs. Erectile dysfunction. Also known as impotence, erectile dysfunction is when a man is unable to develop or maintain an erection. Sperm count. An important aspect of semen quality is the number or concentration of sperm cells in a given amount of semen. See full list on healthline.com D-aspartic acid (D-AA) is a form of aspartic acid, a type of amino acid thats sold as a dietary supplement. It should not be confused with L-aspartic acid, which makes up the structure of many proteins and is far more common than D-AA. D-AA is mainly present in certain glands, such as the testicles, as well as in semen and sperm cells. Researchers believe that D-AA is implicated in male fertility. In fact, D-AA levels are significantly lower in infertile men than fertile men (3). This is supported by studies showing that D-AA supplements may increase levels of testosterone, the male sex hormone that plays an essential role in male fertility. For example, a study in infertile men suggested that taking 2.7 grams of D-AA for 3 months increased their testosterone levels by 3060% and sperm count and motility by 60100%. See full list on healthline.com Besides being good for your general health, exercising regularly can boost testosterone levels and improve fertility. Studies show that men who exercise regularly have higher testosterone levels and better semen quality than inactive men (8, 9, 10). However, you should avoid too much exercise, as it may have the opposite effect and potentially reduce testosterone levels. Getting the right amount of zinc can minimize this risk (11, 12, 13). If you rarely exercise but want to improve your fertility, make becoming physically active one of your top priorities. See full list on healthline.com Youre probably familiar with vitamin Cs ability to boost the immune system. Some evidence indicates that taking antioxidant supplements, such as vitamin C, may improve fertility. Oxidative stress is when levels of reactive oxygen species (ROS) reach harmful levels in the body. It happens when the bodys own antioxidant defenses are overwhelmed because of disease, old age, an unhealthy lifestyle, or environmental pollutants (14, 15, 16). ROS are constantly being produced in the body, but their levels are kept in check in healthy people. High levels of ROS may promote tissue injury and inflammation, increasing the risk of chronic disease (17). Theres also some evidence that oxidative stress and excessively high levels of ROS may lead to infertility in men (18, 19). See full list on healthline.com Its hard to get in the mood when youre feeling stressed, but there might be more to it than not feeling up for sex. Stress may reduce your sexual satisfaction and impair your fertility (22, 23, 24). Researchers believe the hormone cortisol may partly explain these adverse effects of stress. Prolonged stress raises levels of cortisol, which has strong negative effects on testosterone. When cortisol goes up, testosterone levels tend to go down (25, 26). While severe, unexplained anxiety is typically treated with medication, milder forms of stress can be reduced with relaxation techniques. See full list on healthline.com Vitamin D can be important for male and female fertility. Its another nutrient that may boost testosterone levels. One observational study showed that vitamin-D-deficient men were more likely to have low testosterone levels (27). A controlled study in 65 men with low testosterone levels and vitamin D deficiency supported these findings. Taking 3,000 IU of vitamin D3 every day for 1 year increased their testosterone levels by around 25% (28). High vitamin D levels are linked to greater sperm motility, but the evidence is inconsistent (29, 30). See full list on healthline.com Tribulus terrestris, also known as puncture vine, is a medicinal herb frequently used to enhance male fertility. One study in men with low sperm counts showed that taking 6 grams of tribulus root twice daily for 2 months improved erectile function and libido (31). While Tribulus terrestris does not raise testosterone levels, research indicates that it may enhance the libido-promoting effects of testosterone (32, 33, 34). However, further studies are needed to confirm its aphrodisiac properties and evaluate the long-term risks and benefits of supplementing with it. See full list on healthline.com Fenugreek (Trigonella foenum-graecum) is a popular culinary and medicinal herb. One study in 30 men who strength-trained four times a week analyzed the effects of taking 500 mg of fenugreek extract daily. The men experienced significantly increased testosterone levels, strength, and fat loss, compared with a placebo (35). 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 (36). These findings were confirmed by another, larger study in 120 healthy men. Taking 600 mg of Testofen every day for 3 months improved self-reported erectile function and the frequency of sexual activity. Also, the supplement significantly increased testosterone levels (37). See full list on healthline.com Zinc is an essential mineral found in high amounts in animal foods, such as meat, fish, eggs, and shellfish. Getting enough zinc is one of the cornerstones of male fertility. Observational studies show that low zinc status or deficiency is associated with low testosterone levels, poor sperm quality, and an increased risk of male infertility (38). Also, taking zinc supplements increases testosterone levels and sperm count in those who are low in zinc (39, 40, 41). Furthermore, zinc supplements may reduce the decreased testosterone levels that are associated with excessive amounts of high-intensity exercise (12, 13). Controlled trials need to confirm these observational findings. See full list on healthline.com This article explores ten nutrient-rich foods scientifically linked to improving male fertility by naturally increasing sperm count and quality. From well-known superfoods like walnuts and spinach to fertility-boosting options like dark chocolate, eggs, and bananas, each food is accompanied by a brief explanation of its benefits and how it ... Medications, alcohol, stress, and other factors can reduce sperm count and fertility. Find out how to increase sperm count through diet, exercise, and more. Out of the different ways to improve sperm count and fertility, the best ones include natural options. These options include a good workout schedule, a healthy diet, and certain natural herbs. Looking to improve fertility naturally? Discover 7 lifestyle changes backed by science that can enhance your chances of conceptionfor both men and women. Find out what causes low sperm count, its symptoms, and tips and home remedies to increase sperm count.
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