Infertility is an issue that has been effecting men all over the world. Almost one in every six couples is facing this issue. Male fertility is a common problem among men; one in every three men suffers from infertility. Infertility cannot always be cured, but you can make the condition better with adapting a healthier diet, lifestyle changes and vitamin supplements.
In this article you will discover 10 lifestyle changes, foods, vitamins and nutrients that may improve the fertility of a man.
What exactly is Male Infertility?
It is popularly known as one’s ability to reproduce.
You may consider yourself infertile if your sperm does not have the capability or the quality of impregnating your partner. It may vary with the quality of the sperm.
Infertility does not happen due to just one reason and your genes could be one of those reasons. Others could be general health, fitness, diseases, and dietary contaminants.
Here are some medical science-backed ways that will help you in boosting your infertility and the quality of your sperm:
1. Exercise on a Regular Basis
Exercise can do wonders for you as it improves your physical performance as it may also increase your testosterone levels.
If you don’t exercise regularly but aim to improve the quality of semen, becoming more physically active is the only solution.
Many studies have found that men who exercise daily have increased testosterone levels and better quality semen as when compared to men who don’t exercise regularly.
2. Get Enough Vitamin D
Vitamin D may also help in improving testosterone levels. rnAn observational study showed that men that have a deficiency of vitamin D also have lower levels of testosterone.
Another controlled study of 65 men that had low testosterone levels and vitamin D deficiency also backed these results.
An intake of 3,000 IU of vitamin D3 daily for one year improved their testosterone levels.
3. Relaxation and Minimization of Stress
Stress may affect you in various harmful ways, like it can reduce your sexual satisfaction reduce your fertility.
A persistent level of stress may raise your cortisol levels, and this may impact your testosterone levels in a negative way. They basically have an inverse relationship.
Stress management can be done by going for a walk in, meditating, exercising or just by spending quality time.
4. Get Vitamin C More
Oxidative stress takes place when levels of reactive oxygen species (ROS) reach levels that may harm the body in some way.
A study conducted in infertile men has shown that taking 1,000-mg vitamin C supplements twice a day for almost two months help increase the sperm quality by 92% and sperm count by higher than 100%. It also helped in reducing the percentage of deformed sperm cells by almost 55%.
When the intake of antioxidants like vitamin C is increased, it may counter some of these harmful effects. There have been instances where vitamin C was able to improve the quality of semen.
It may occur when the antioxidant defenses of the body are higher due to disease, old age, an unfit lifestyle or pollutants in the environment.
5. Eat Maca Root
Maca root is a popular plant food that is known to belong to Central Peru. In the past, it has been used to improve fertility and libido. Maca root can be found in supplements.
Many studies of men found that taking 1.5–3 grams of maca root for almost three months improved the desire to have sex. Also 1.75 grams of maca root powder in routine for three months also helped in increasing the sperm count in men.
6. Take Tribulus Terrestris
Tribulus terrestris is a medical herb that can be used to improve male fertility.
A study conducted on men with low sperm count showed that taking 6 grams of tribulus root every day for two months enhanced their
erectile functions.
7. Get Enough Fenugreek Supplements
Fenugreek (Trigonella foenum-graecum) is another very popular medical herb.
A study on 60 healthy men found out that taking 600 mg of Testofen, a supplement that has fenugreek seed extract and minerals in it, every day for six weeks will improve sexual performance.
8. Improve your Zinc Intake
Zinc is a mineral that is found commonly in animal food, for example meat, fish, eggs and shellfish. Inadequate intake of zinc may affect your male fertility.
Some studies showed that deficiency of zinc and low levels of zinc can be linked with lower testosterone levels, poor sperm quality and male infertility. Zinc supplements can help you in increasing testosterone levels and the sperm count as well.
9. Consider Ashwagandha
Ashwagandha (Withania somnifera) is a medicinal herb that has been put to use in India since many years.
A study in men who had lower sperm counts showed that intake 675 mg of ashwagandha root extract every day for three months helped their fertility.
It is known that ashwagandha may be a determinant in improving levels of testosterone.
Another study of 57 young men who took a strength-training program hinted taking 600 mg of ashwagandha root extract in routine increased their testosterone levels.
10. D-Aspartic Acid Supplements
D-aspartic acid (D-AA) is a type of aspartic acid, or a kind of amino acid and it is mostly sold as a supplement.
Researchers have found that D-AA is associated to fertility in men. The D-AA levels for infertile men are significantly lower as compared to fertile men.
It is not to be confused with L-aspartic acid that is very commonly used as an ingredient in many supplements. D-AA is mostly found in certain glands, for example the testicles, in the semen and also sperm cells.
Many studies have been showing that D-AA supplements, if taken, can help in increasing levels of testosterone. It is the male sex hormone that is related to fertility in men.
Moreover, a study that was conducted on healthy men showed that taking 3 grams of D-A A supplements every day for almost two weeks increased the testosterone levels.
Another thing that may interest you are d-aspartic acid supplement.