Infertility is an increasing problem worldwide.
It affects about one in six couples, and according to researchers' estimates, about one-third of infertility is due to fertility problems in men .
Although it is not always treatable, infertility can sometimes be improved by a diet, dietary supplement and a healthy lifestyle.
This article will list some of the key lifestyle, food, nutritional and functional foods that can improve fertility in men.
What is male infertility?
Fertility is the ability of humans to reproduce by natural methods.
Male infertility is when a man is less likely to make his partner pregnant. This is often due to the quality of sperm cells.
The following sexual function and semen quality factors may affect fertility:
- Libido: Also known as sexual desire. The type of food or dietary supplement that is thought to have a boost in libido is called a coated medicine.
- Erectile dysfunction: Also known as impotence, this is a condition in which men cannot or maintain an erection.
- Number of sperms: An important element of semen quality is the amount or concentration of sperm in a certain amount of semen.
- The ability of sperm to move: An essential function of healthy sperm is the ability to swim. The movement of sperm is measured by the movement rate of sperm cells in a semen sample.
- Testosterone levels: Low testosterone and male sex hormones can cause infertility in some men.
Infertility can be caused by many causes as well as depending on genetics, general health, health, disease and contaminants present in food.
In addition, healthy lifestyle and diet are very important. Some foods and nutrients are more beneficial for fertility than others.
Here are 10 ways to increase sperm count and fertility in scientifically proven men.
1. Use D-Aspartic Acid supplement product
D-aspartic acid (D-AA) is a form of and is the amino acid sold as a dietary supplement.
This type is completely different from L-aspartic acid, which constitutes more proteins and is more popular than D-AA.
D-AA is predominantly found in some glands, such as the testes, as well as in semen and sperm cells.
Researchers believe that D-AA is linked to male fertility. In fact, the level of D-AA in infertile men is significantly lower than that of men with good fertility .
This is supported by studies that show that D-AA supplements can increase factors that play an essential role in male fertility such as testosterone levels and male hormones.
For example, an observational study in infertile men found that taking 2.66 grams of D-AA for three months increased the testosterone concentration by 30-60%, the number and ability of spermatozoa to increase by 60-100 %
The number of pregnancies of your partner also increased .
In addition, a controlled study in healthy men found that taking 3 grams of D-AA supplements daily for two weeks increased testosterone levels by 42% .
However, the evidence is not completely consistent. Studies in athletes or men with normal to high testosterone levels have found that D-AA does not increase, even if testosterone is used in high doses .
In general, current evidence suggests that D-AA supplementation may improve fertility in men with low testosterone levels, but it does not benefit men with normal to high testosterone levels.
Future studies need to understand the long-term risks and benefits of D-AA functional foods in humans.
Summary: Supplementation with D-aspartic acid (D-AA) may improve testosterone levels and fertility in infertile men or people with low testosterone levels. However, scientists have not come up with a truly valid conclusion at this time.
2. Exercise regularly
Exercise not only improves confidence and performance - it can also increase testosterone levels.
Research shows that men who exercise regularly have higher testosterone levels and better sperm quality than men with less activity .
However, you should avoid exercising too much, as it can have the opposite effect and lower testosterone levels. Zinc absorption can reduce this risk .
If you have less exercise but want to improve fertility, you should take time to do more physical activities.
Summary: Regular exercise can increase testosterone levels and improve fertility.
3. Supplement enough vitamin C
Oxidative stress is when the concentration of (ROS) reaches harmful levels in the body.
This condition occurs when the body's antioxidant measures are overwhelmed by illness, old age, unhealthy lifestyles or environmental pollutants .
ROS is produced continuously in the body, but it is controlled at a healthy level for healthy people. High levels of ROS can increase tissue damage and inflammation, thereby increasing the risk of chronic diseases .
There is also some evidence that oxidative stress and high levels of ROS can lead to infertility in men .
Adequate absorption of antioxidants, such as vitamin C, may help fight some of these harms. There is also evidence that vitamin C supplements can improve semen quality.
A study in infertile men found that taking 1,000 mg of vitamin C twice a day for two months increased sperm motility by 92% and sperm count by over 100%, besides is to reduce the rate of deformed sperm cells to 55% .
Another observational study in Indian industrial workers reported that taking 1,000 mg of vitamin C five times a week for three months could counteract the DNA damage caused by ROS in sperm cells.
Vitamin C supplements also significantly improve sperm quantity and ability to move, while reducing the number of deformed sperm .
Overall, these findings suggest that vitamin C may help improve fertility in infertile men with oxidative stress.
However, control studies should be conducted before making any statements.
Summary: Oxidative stress can lead to infertility in men. Some evidence suggests that supplementing with antioxidants, such as vitamin C, can improve fertility.
4. Relax and limit stress
Stress can reduce sexual satisfaction as well as fertility .
Researchers believe that cortisol hormones may be part of the cause of stressful effects.
Prolonged stress increases cortisol levels. This substance has an extremely negative effect on testosterone. When cortisol increases, testosterone levels tend to decrease .
While serious unexplained anxiety is treated with medication, milder forms of stress can be reduced by many relaxation therapies.
Stress management maybe by simple ways like walking in nature, meditating, exercising or spending time with friends.
Summary: Stress can reduce sexual gratification and fertility. Stress and relaxation control should be focused on daily activities.
5. Absorb enough vitamin D
Vitamin D is a nutrient that can increase testosterone levels.
An observational study found that men with vitamin D deficiency are more likely to have low testosterone levels .
A controlled study of 65 men with low testosterone levels and vitamin D deficiency also supported this conclusion. Drinking 3,000 IU of vitamin D3 a day for a year increases testosterone levels by about 25% .
In addition, high vitamin D levels are also associated with improved sperm motility, but the evidence for this is very different .
Summary: Taking vitamin D supplements can increase testosterone levels in men who lack vitamin D and have low testosterone levels.
6. Try thistles (tribulus terrestris)
, also known as puncturevine, is an herb commonly used to enhance male fertility.
A study of men with low sperm count showed that taking 6 grams of root daily for two months improved erectile function and desire .
Although the gallbladder does not increase testosterone levels, research has shown that it can enhance testosterone's libido boosting effect .
However, later studies need to study sexual arousal properties and evaluate the long-term risks and benefits of supplementing this plant.
Summary: One study found that pears can increase sexual desire and erectile function in men, but the current evidence has not been truly authentic.
7. Use functional foods from curry grass
Curry grass (Scientific name is Trigonella foenum-graecum ) is a herb that is commonly used in true hiding and medicine.
A study of 30 men who exercised four times a week analyzed the effects of taking 500 mg of curry grass extract daily.
As a result, testosterone levels, health, and fat reduction of these people have increased significantly, compared with placebo .
Another study in 60 healthy men found that taking 600 mg of Testofen (a daily supplement of curry and mineral extracts) for six weeks helped improve libido, sexual ability and strength. strong .
These findings have been confirmed by a larger study of over 120 healthy men. Taking 600 mg of testofen daily for three months improved spontaneous erectile function and frequency of sexual activity.
In addition, this supplement also significantly increases testosterone levels .
You should remember that all of these studies have used extracts from curry grass. But fresh curries of grass, which are used in cooking and herbal teas, have not been clarified.
Summary: Several studies of curry grass to improve sexual ability and desire have shown promising results. However, most studies use functional foods to extract cocoa beans.
8. Absorb enough zinc
Zinc is an essential mineral found in animal foods such as meat, fish, eggs and oysters.
The amount of zinc in the body seems to be one of the cornerstones of fertility in men.
Observational studies show that low levels or zinc deficiency can lead to low testosterone levels, poor sperm quality and increased risk of infertility in men .
In addition, zinc supplements increase testosterone and sperm levels in people with zinc deficiency .
In addition, zinc supplements may limit testosterone depletion caused by intense exercise .
Control trials need to confirm these observations.
Summary: Zinc supplementation can increase testosterone levels and improve fertility in men with low zinc levels or deficiency.
9. Consider using Ashwagandha (Indian Ginseng)
Ashwagandha (Scientific name is Withania somnifera ) is an herb that has been used in India since ancient times.
Studies show that ashwagandha can improve male fertility by increasing testosterone levels.
A study in men with low sperm count showed that taking 675 mg of ashwagandha root extract every day for three months significantly improved fertility.
More specifically, sperm count increased by 167%, semen volume increased by 53% and sperm motility increased by 57% compared to the start of the study. If compared, those treated with placebo showed relatively good results .
Increased testosterone levels may be part of the cause of this improvement.
A study of 57 youths trained under a health training program found that consuming 600 mg of ashwagandha extract daily increased testosterone levels, muscle mass and strength, compared to placebo .
These findings are supported by observational evidence indicating that ashwagandha supplements can improve sperm count, sperm motility, antioxidant status and testosterone levels .
Summary: Ashwagandha is an herbal that can increase testosterone levels and improve men's fertility.
10. Eat maca root
Maca root is a popular plant food native to central Peru. This tuber has long been used for its sexual enhancement and fertility effects.
Some studies in men show that taking 1.5-3 grams of dried maca in three months has helped improve sexual desire .
Studies also show that maca can improve sexual ability. In men with mild erectile dysfunction, 2.4 g of dried maca helped improve spontaneous erectile function and sex life .
Taking 1.75 grams of maca root powder every day for three months also increases the number and motility of sperm in healthy men .
These findings have been confirmed in research summaries, but the researchers note that the evidence is not strong enough and more research is needed before making definite statements .
In addition, maca tubers do not appear to affect hormone levels. Use 1.5-3 grams of maca every day for three months without any effect on testosterone or other sex hormones in healthy and fertile men .
Summary: Using functional foods from maca tubers can improve sexual desire, as well as fertility and sexual ability.
There are many methods that can help improve fertility, although this situation is caused by many causes.
You should also remember that fertility and sexual desire often go hand in hand with overall health.
Therefore, anything that improves overall health can simultaneously enhance fertility.
Here are 8 tips to increase sperm fertility and quantity / quality:
- Healthy living: Unhealthy living reduces health and fertility .
- Weight loss: Obesity is related to infertility. If you have both infertility and obesity, weight loss should be one of the top goals .
- Limiting alcohol intake: Avoid drinking too much alcohol as it can lower testosterone levels and reduce semen quality .
- Supplement enough folate: Some studies have shown that low folate levels can reduce semen quality .
- Get enough sleep: Sleep is essential for a healthy body. Too little or too much sleep can also reduce sperm quality .
- Eat walnuts: Eating plenty of antioxidant-rich foods, like walnuts, seems to be very beneficial for fertility .
- Consider using functional foods: Dietary supplements are also effective. Some evidence suggests can improve semen quality .
- Avoid eating lots of soy: Soy has a lot of isoflavones, which are related to semen quality degradation .
Summary: If you have infertility, lifestyle changes or dietary supplements may help you. However, the evidence for most of these ways is not much and needs to be studied more carefully.
Infertility affects a lot of men around the world.
If you are one of them, you should prioritize focusing on improving your overall health. Many of the tips mentioned in this article are the main elements of a healthy lifestyle.
Although no confirmed method will certainly work, if you have a nutrient deficiency or have low testosterone levels, these may help.