If you and your partner are experiencing fertility issues, know that you’re 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.
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.
Here are The Top 25 Ways To Boost Male Fertility, Backed By Science.
1. Work out to get it in
Working out is one of the most effective ways to increase your sperm count. Regular exercise can increase your testosterone levels and semen quality.
“Research has shown men who exercise at least three times a week for about 1 hour have shown an increase in their sperm count,” says David Samadi, MD, director of men’s health and urologic oncology at St. Francis Hospital in Roslyn, New York.
Strength training is particularly effective at boosting testosterone. But don’t go from 0 to Schwarzenegger just yet. Too much exercise may actually lower your testosterone levels. It’s all about balance.
2. Frankie says relax
Stress is bad for your sex drive. High levels of the stress hormone cortisol can decrease testosterone, which is necessary for sperm production. Meditation, exercise, and other stress-reducing techniques can help improve your sperm’s performance.
3. Eat healthy, nutrient-packed foods
Mom’s nutritional needs aren’t the only ones that are going to be challenged in the baby-making process — men need fertility-boosting foods too. Research shows that dads-to-be need lots of vitamins C and E, zinc and folic acid, found mainly in natural foods like veggies, fruits, whole grains and lean protein.
Antioxidant-rich foods, like walnuts (and, again, fruits and veggies), have also been shown to boost sperm quality. What’s more, deficiencies of vitamins C, D, E, zinc, selenium, folic acid and healthy fats, such as omega-3 fatty acids, may interfere with sperm production and quality.
On the other side of the coin, some foods are bad for sperm. Diets high in saturated fats (think: fried foods, fatty or processed meats, and baked goods) can reduce semen quality. And some research suggests that a high intake of soy foods is associated with lower sperm concentration.
So for the best swimmers, make sure your guy has a nutritious, well-rounded diet and takes a daily multivitamin. And hey, if the old adage is true that the way to a man’s heart is through his stomach, a little healthy home cooking may help get things cooking in the bedroom!
4. Turn off the heat
While you’re trying to conceive, it’s important for your partner to keep his nether regions cool. Saunas, steam rooms, long, hot baths, and hot tubs can raise your man’s body temperature temporarily — lowering the number and quality of his sperm.
So keep your guy out of the heat (and keep that electric blanket off-limits for now too).
5. Quit smoking and drinking
Cigarettes and recreational drugs are linked to lower sperm count. Heavy alcohol consumption can lower a man’s numbers too. The combination of these habits is particularly harmful to male fertility.
What’s more, studies show that men who smoke have lower sex drives and less frequent sex. Plus, smoking, recreational drugs and alcohol can also possibly affect his performance in the bedroom.
The best bet is to cut way down on all of these, or even better, cut them out. (Once you become pregnant, secondhand smoke will put your pregnancy and baby at risk.)
6. Have sex regularly
Abstinence may make the heart grow fonder (and the libido grow stronger) — but it doesn’t do anything to increase your odds of scoring at conception roulette.
So if your man has been cutting back on sex — and stepping up on cold showers — in order to store up a sizable supply of sperm for when you’ll need it most (ovulation time), you’d be wise to rethink this strategy.
Male fertility research suggests if your guy has a normal sperm count, you’ll have the best chance of conceiving if you have sex every one to two days. If your guy has a low sperm count, you’re better off having sex every two days instead of doing the deed only every two weeks.
Indeed, prolonged abstinence has little positive effect on conception and can actually decrease a couple’s chances of hitting baby bingo — even for men with low sperm counts.
How so? While holding back does increase the number of sperm (a good thing in that more boys are available to start the trip), abstinence longer than one day decreases sperm mobility and appearance (a bad thing because there are fewer boys strong enough to make it to the finish line).
On the flip side, overdoing the deed (say, more than once a day) won’t boost your chances in the baby-making lottery. That’s because ejaculating more than once a day won’t give him time to regenerate his sperm — and you’ll want a good supply every time you get down to business!
7. Dark Chocolate
The first and probably the best food to increase sperm count is dark chocolate. The cacao beans that make up the chocolate are full of antioxidants.
Dark chocolate also contains an enzyme called L-Arginine which helps increase the volume of sperm. You and your partner can share a piece of dark chocolate after dinner, instead of having a filling dessert.
8. Eggs
It’s no secret that eggs are the basic superfoods for increasing sperm count. Eggs are rich in Vitamin E and protein, which help in the motility of the sperm.
Consuming eggs also protects the sperm from free radicals, thereby doubling the chances of fertilisation. Eggs are also a rich source of zinc, which is known to improve sperm motility. Eggs can be consumed in umpteen ways to increase your sperm count.
9. Goji Berries
An Indian superfood to increase sperm count, goji berries are nature’s delight. Goji berries help improve mood and the temperature around the scrotum sac, making it optimal for sperm production.
Although there is no medical proof for the same, it does contain antioxidants that improve sperm motility and fertility.
10. Bananas
Bananas are the obvious choices for increasing sperm production. This phallic-shaped fruit is rich in Vitamins B1 and C and magnesium, which increase the mobility of the sperm and help in sperm production.
Bananas also contain a rare enzyme called Bromelain, which helps boost sperm count and motility. They can also regulate the sex hormones and cheer your mood. So if you love eating bananas, you have enough and more reasons to continue eating bananas.
11. Take a D-aspartic acid supplement
D-aspartic acid (D-AA) is an amino acid that aids in the formation of proteins in the body. It is found in high concentrations in the endocrine glands, such as the ovary and testes. Because sperm, like any cell in the body, contains protein, D-AA is important for sperm function, Merhi says.
Low concentrations of D-AA can contribute to lower sperm count and motility, so taking a D-AA supplement might help, Merhi says. A 2012 study published in Advances in Sexual Medicine examined 60 men with fertility problems and found that taking D-AA supplements for three months substantially increased their sperm counts and sperm motility.
It is important to note that those in the study were not healthy individuals as they already had sperm disorders. Therefore, there is no conclusive evidence that D-AA supplements would increase sperm count in healthy individuals.
D-AA supplements can be purchased online and the dose is usually 2,000 to 3,000 mg taken daily, but you should consult with your doctor before taking any supplements, Merhi says. D-AA can cause irritability and headaches if you take the wrong dose, and its long term effects are not yet known.
12. Get enough vitamin C
You’re probably familiar with vitamin C’s 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 body’s own antioxidant defenses are overwhelmed because of disease, old age, an unhealthy lifestyle, or environmental pollutants.
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.
There’s also some evidence that oxidative stress and excessively high levels of ROS may lead to infertility in men.
Taking in enough antioxidants, such as vitamin C, may help counteract some of these harmful effects. There’s also some evidence that vitamin C supplements may improve semen quality.
A study in infertile men showed that taking 1,000-mg vitamin C supplements twice a day for up to 2 months increased sperm motility by 92% and sperm count by more than 100%. It also reduced the proportion of deformed sperm cells by 55%.
Another observational study in Indian industrial workers suggested that taking 1,000 mg of vitamin C five times a week for 3 months may protect against DNA damage caused by ROS in sperm cells.
Vitamin C supplements also significantly improved sperm count and motility, while reducing the numbers of deformed sperm cells.
Taken together, these findings suggest that vitamin C may help improve fertility in infertile men with oxidative stress.
However, controlled studies are needed before any definite claims can be made.
13. Get enough vitamin D
Vitamin D can be important for male and female fertility. It’s another nutrient that may boost testosterone levels.
One observational study showed that vitamin-D-deficient men were more likely to have low testosterone levels.
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%.
High vitamin D levels are linked to greater sperm motility, but the evidence is inconsistent.
14. Try tribbles terrestrosin
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.
While Tribulus terrestris does not raise testosterone levels, research indicates that it may enhance the libido-promoting effects of testosterone.
However, further studies are needed to confirm its aphrodisiac properties and evaluate the long-term risks and benefits of supplementing with it.
15. Take fenugreek supplements
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 .
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.
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.
Keep in mind that all of these studies examined fenugreek extracts. It’s unlikely that whole fenugreek, which is used in cooking and herbal tea, is as effective.
16. Take ashwagandha
Ashwagandha is an ancient Indian herb, and its name literally means “smell of the horse.” Despite that stinky moniker, research has shown ashwagandha can boost testosterone, sperm motility, and sperm count. It can also relieve stress and reduce cortisol. Bonus!
17. Munch maca root
Known as “Peruvian ginseng,” maca root is packed with vital vitamins and nutrients that may help your numbers.
In a 2015 study, participants who took 1.75 grams of maca root powder every day for 3 months had increased sperm count and motility (but there were no changes to testosterone levels).
A 2002 study suggested maca could also increase libido. But more research is needed to figure out exactly how it affects sperm count.
18. Say buh-bye to high BMI
You can rock any BMI, but a higher number might lower your risk of conceiving. Fat can eat up testosterone and decrease sex drive.
“Men with a body mass index of 30 or higher have been found to have reduced sperm count and sperm movement,” says Samadi.
Optimize your “dad bod” by eating a well-balanced diet and exercising regularly.
19. Steer clear of the wrong chemicals
Dads-to-be should try to avoid or reduce exposure to hazardous chemicals, like lead, pesticides and other toxins, found in some industrial workplaces, which can hamper a healthy conception.
Check out the Occupational Safety and Health Administration (OSHA) for information on chemicals that are hazardous to fertility and to find out if there are risks at your man’s job site.
If he has to work around hazardous chemicals, there are some things he can do to reduce his exposure to dangerous substances. He should always wear gloves, protective clothing and a respirator when working around toxic chemicals. He should avoid skin contact with the chemicals. He also needs to make sure he washes his hands before eating or drinking.
To decrease the chances of him bringing toxic substances home, he should change out of his work clothes and shoes and wash with soap and water (at least his hands) before he goes home. Then have him shower as soon as he gets home. He should also wash his work clothes separately from other laundry.
20. Keep laptops on your desk
Research has found that men who use a laptop on their laps have lower sperm counts, potentially because the heat from your computer can raise the temperature of the testes, lowering sperm count.
So when your man is busy on his laptop, offer him a lap tray, or better yet, a desk!
21. Garlic
Garlic helps prevent cancer as well as enhance the production of sperm in the scrotum. It contains allicin which is required for stimulating blood circulation to the right parts.
The blood flows freely to the sexual organs and protects them from any damage. Selenium, which is another important enzyme found in garlic helps improves sperm motility.
22. Spinach
Eating leafy veggies is good for our health as they help regulate a lot of activities in our body. Leafy greens can especially help in sperm production. Spinach is rich in folic acid which is essential for the development of the sperm.
23. Asparagus
Asparagus is a good source of Vitamin C, which helps protect sperm from free radicals. It even helps increase sperm count and the chances of reproduction by aiding them to swim towards the egg.
24. Oysters
Oysters are a great source of zinc, which helps improve sperm motility. So eat oysters – they will stimulate the reproductive system by providing glycogen and taurine.
25. Consider ashwagandha
Ashwagandha (Withania somnifera) is a medicinal herb that’s been used in India since ancient times.
Studies suggest that ashwagandha may improve male fertility by boosting testosterone levels.
One study in men with low sperm cell counts showed that taking 675 mg of ashwagandha root extract per day for 3 months significantly improved fertility.
Specifically, it increased sperm counts by 167%, semen volume by 53%, and sperm motility by 57%, compared with levels at the start of the study. In comparison, minimal improvements were detected among those who got a placebo treatment.
Increased testosterone levels may be partly responsible for these benefits.
A study in 57 young men following a strength-training program showed that consuming 600 mg of ashwagandha root extract daily significantly increased testosterone levels, muscle mass, and strength, compared with a placebo.
These findings are supported by observational evidence indicating that ashwagandha supplements may improve sperm counts, sperm motility, antioxidant status, and testosterone levels.
Bottom line:
Many factors can affect sperm count. Luckily, there are steps you can take that may increase your sperm count and boost your chances of conceiving.
Exercising, eating well, and quitting smoking are all lifestyle changes you can make to improve your fertility and your overall health.
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