HOW TO INCREASE SPERM COUNT NATURALLY?
Healthy sperm is important for male fertility. How to increase sperm count naturally?
If you’re trying to conceive you can improve the quality of semen by eating the right foods.
According to WHO (World Health Organization) guideline, a healthy sperm count is 15 million per milliliters (ml) or 39 million per sample. A sperm count lower than 10 million per ml is considered abnormal and can result in male infertility.
Markers of Sperm Health
- Sperm motility: Motility refers to movement. Sperm cells must be able to swim to reach and fertilize an egg cell.
- Semen Volume: A minimum volume is required to carry the sperm through the female reproductive region. A normal semen volume ranges from 2 to 5ml per ejaculation.
- Sperm morphology: The average ideal size and shape of the sperm cell in a sample.
- Sperm count: The concentration of sperm cells per ejaculation.
Nowadays male infertility is rising rapidly because of our lifestyle, food habits, stress, etc.
Three simple things like a lifestyle change, food, and supplement can improve your sperm count.
ZINC
Zinc is the second most abundant trace element in humans, which can’t be stored in the body, thus regular dietary intake is required.
A study found that zinc is essential for male fertility. Poor zinc nutrition may be an important risk factor for the low quality of sperm and male infertility.
You can increase your levels by eating:
Oysters
Red meat
Poultry
Dairy
Spinach
Nuts
Sesame seeds
Pumpkin seeds
But I recommend taking a supplement because their bioavailability is more than foods.
FOLATE
Folic acid is a vitamin B is necessary for DNA synthesis. Low levels of folate have been associated with decreased sperm count and decreased sperm motility.
In a recent study, a combination of zinc and folate results in a 75% increase in total normal sperm count in sub-fertile men.
Folate rich foods:
Leafy greens
Asparagus
Broccoli
Avocado
Bell peppers
Nuts
VITAMIN D
Vitamin D boosts sperm quality.
When vitamin D was added to sperm samples of 40 men. The researchers found that vitamin D raised calcium levels in sperm and in turn increased their motility and proportion that needed to fuse with a female egg.
Vitamin D rich foods:
Mushrooms
Eggs
Milk
Fatty fish
Fortified Yogurt
VITAMIN C
Ascorbic acid (Vitamin C) is present in the testis with the precise role of protecting the latter from the oxidative damage.
A study shows that vitamin C can improve sperm motility and enhances semen quality.
Vitamin C supplementation improves the stress-induced reproductive infertility possibly mediated through an increase in testosterone and antioxidant effect.
Vitamin C rich foods:
Red bell pepper
Papaya
Strawberries
Broccoli
Orange (not recommended to eat or drink orange juice on daily basis)
Dairy
VITAMIN E
Supplementing vitamin E with other nutrients has shown to improve semen quality and have beneficial and protective effects, especially on sperm motility.
Vitamin E rich foods:
Nuts (Almonds and hazelnuts are recommended)
Seeds
Vegetables
Fruits (Avocado, Blueberries)
COQ10
Supplementing with CoQ10 has shown to improve sperm motility and enhances sperm function in infertile men.
According to some research, the amount of CoQ10 in the seminal fluid of men correlates with their sperm count and sperm motility.
CoQ10 rich foods:
Avocados
Olives
Meat, Fish
Broccoli
Cauliflower
Nuts
OMEGA-3S
A study found that omega-3 supplementation results in higher antioxidant activity in human seminal fluid and enhanced sperm count, sperm motility, and sperm morphology.
Omega-3 rich foods:
Fish (especially salmon)
Cold-pressed olive oil
Flaxseeds
Walnuts
Chia seeds
Hemp seeds
HERBAL REMEDIES
Here is the best herb which boosts male fertility:
ASHWAGANDHA ROOT
Ashwagandha is an effective herbal remedy for stress and infertility.
A study shows that it improves blood circulation throughout the body and enhances sperm quality naturally.
Another study shows that participants who took 5 grams of ashwagandha root powder for three months experienced significant improvement in semen quality.
GARLIC
A study found that vitamin B6 and selenium in garlic plays important role in production of healthy sperm.
Garlic has cleansing properties which removes impurities from arteries to improve blood flow. Poor blood supply can also cause infertility.
Garlic also contains zinc which also known to increase testosterone, sperm motility and sperm count.
GINSENG ROOT
A study shows that ginseng can increase sperm count.
Ginseng also helps preserve the ejaculated sperms it suggests that the addition of ginseng extract could enhance fertility.
A study with 80 infertile men found that Korean red ginseng improves sperm concentration, morphology, viability, and motility.
GOKSHURA
Gokshura has a considerable effect on the motility and viability of human sperm.
Gokshura is typically effective for improving men’s health. It has spermatogenic properties that are extremely beneficial for treating low volume of semen, sperm motility, low sperm count, abnormal sperm shape, and sperm production.
MACA ROOT
A study shows that subjects when treated with Maca resulted in improved sperm production and sperm motility.
Another 12 weeks study stated that men who consume maca root have 20% increased sperm count and sperm concentration by 14%.
Taking 1.75 grams of maca root powder every day for 3 months also increased sperm count and motility in healthy men.
FENUGREEK SEEDS
Taking fenugreek seeds decreased the sperm shape abnormality and improved sperm count.
A study found that men fenugreek seed had a significant effect on boosting testosterone levels.
A 12-week study with 120 men found that daily dose of fenugreek seeds or extract improves testosterone levels and sexual functions.
ADDITIONAL TIPS TO INCREASE SPERM COUNT:
- Cut back on caffeine a& alcohol
- Regular exercise
- Quit smoking
- Get enough sleep
- Increase fat intake
- Limit the consumption of soy-estrogen rich food.
It is possible to increase sperm count at home without any medications.
The information on this article has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your Dietitian or Nutritionist before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.