Ways to Boost Male Fertility and Increase Sperm Count

Best Ways to Boost Male Fertility

Fruits and veggies

Fruits and vegetables have many dietary benefits, and it also extends to male fertility. Fruits and vegetables contain different antioxidants, vitamins, and bioactive compounds, so they may help increase sperm production.

A 2023 study revealed that watermelon contains antioxidant properties that help improve testicle function, sperm quality, and male sexual dysfunction. In addition, tomatoes contain lycopene, a carotenoid associated with different health benefits.

Another study also concluded that lycopene supplementation in humans is associated with reducing male infertility and improving sperm count and viability. According to the same study, extended lycopene supplementation also increases pregnancy rates.

Maintain a healthy weight

One of the ways to increase sperm volume is by maintaining a healthy weight. A study involving 43 men on a 14-week weight loss program concluded that a high (body mass index) BMI is associated with low sperm count and concentration.

On the other hand, weight loss is associated with an increase in sperm count and volume. In addition, weight losses lead to an increase in testosterone levels in men with the most weight reduction.

Another study involving 56 men on an 8-week low-calorie diet-induced weight loss also concluded that weight loss is associated with improved sperm concentration and count.

Healthy Exercise

A sedentary lifestyle is associated with male infertility. A 2023 review on the relationship between physical activity and male infertility concluded that certain forms of exercise improve semen quality, while others did not show any improvement. The review also suggests that intense exercise can have a damaging effect on male fertility.

Another 2016 review also concluded that exercise by recreational athletes has positive or neutral effects on their semen quality.

However, professional athletes who engage in more intense exercises are at risk of reducing sperm concentration number of motile and normal morphological spermatozoa.

Therefore, it is advisable to opt for moderate exercise routines to make sperm stronger for pregnancy.

Avoid processed meats

Processed meats are associated with different health hazards, and male fertility is no exception. According to an 18-month study conducted on 155 men in a fertility center, processed meat can affect semen quality.

The finding revealed that men with the highest intake of processed meat had lower morphologically normal sperm than men who had the lowest intake. According to the same study, men who had more fish experienced improved sperm count and morphology.

In addition, a 2008 study published in the National Library of Medicine also revealed that soy-based foods are associated with lower sperm concentration. Therefore, it is recommended to avoid both processed meats and soy-based foods to improve sperm concentration.

Foods that Boost Male Fertility

Avoid high temperatures

Long exposure to heat can affect sperm production. Always resist the temptation to rest a laptop in your genital area for a long time.

A meta-analysis on the effect of high ambient temperature on the male reproductive health of 356 men concluded that high temperature could decrease sperm count, concentration, motility, normal morphology, and semen volume.

Another review also concluded that occupational heat exposure can affect sperm morphology and cause delayed conception.

Therefore, if you want to increase sperm motility count, it is best to keep low temperatures in your genital areas.

Supplements and vitamins

Another way to boost sperm health is by using sperm-enhancing supplements and vitamins. A 2024 review concluded that dietary supplements containing antioxidants and other important nutrients for men, like zinc, vitamin C, lycopene, fructose, selenium, L-carnitine, and coenzyme Q1,0, increase sperm concentration, motility, and morphology.

Zinc in adequate quantity is one of the supplements that increase semen. A study published in the National Center for Biotechnology Information concluded it may be used to treat and prevent male infertility. Lastly, according to an updated review, vitamin D might be associated with better sperm motility and higher pregnancy rates.

How Much Sperm Do You Need?

According to research published in the National Library of Medicine, a sperm concentration below 40 million spermatozoa per ml reduces the ability to fertilize.

Also, according to the same study, World Health Organization (WHO) guidelines for semen analysis lowered the normal range between 20 and 15 million spermatozoa per ml.

Therefore, the quantity of sperm needed in a single ejaculation must be at least 15 million sperm per milliliter. Any quantity less than this also reduces the possibility of fertility. This means there are fewer sperm available to fertilize the egg.

Daily Practices for Improved Fertility

• Healthy diet: Ensure your meal plan includes foods that improve sperm quality. These are foods that are rich in antioxidants, vitamins, and other bioactive compounds, such as fruits, vegetables, grains, and nuts.
• Reduce alcohol intake: Heavy alcohol drinking is associated with poor semen quality, impotence, and, in general, male infertility. So, it is recommended to drink in moderation for healthy sperm production.
• Stress management: Engage in stress-relieving activities like deep breathing, meditation, or yoga.
• Exercise regularly: Exercising regularly will help rid any sedentary lifestyle. However, keep it moderate, as intense exercise can impair male fertility.
• Take supplements: You can also take supplements for sperm health to improve the quantity and quality of your sperm.