Sperm count refers to the average number of sperm present in one sample of semen. Sperm quality is one of the prime factors that affect fertility. There are many ways to increase sperm count. Based on the most recent World Health Organization (WHO) guidelines, experts consider a healthful sperm count to be 15 million per milliliter (ml), or at least 39 million per ejaculate.
A healthy sperm count is necessary for fertility. A low sperm count is considered to be anything between 10 and 20 million sperm per milliliter. Twenty million sperm per milliliter may be adequate for pregnancy if the sperm are healthy.
If you’ve been trying to have a baby and it’s just not happening then you might have a low sperm count. It’s actually one of the most common causes of male infertility. 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.
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Causes of low sperm count
Any number of things can lead to low sperm count, including previous medical problems, age, and your environment. Your lifestyle factors in, too, so if you smoke or use recreational drugs, they can affect your fertility.
What causes low sperm count? Read to know about male fertility and infertility.
14 things to increase sperm count
Here are my top 14 recommendation in order to increase sperm count and boost male fertility. Sometime small changes in lifestyle can do wonders for you.
1. Exercise
Staying active and leading a healthy lifestyle can help to increase your sperm count. Exercising regularly can boost testosterone levels and improve fertility. Studies show that men who exercise regularly have higher testosterone levels and better semen quality than inactive men.
In the study, regular exercise increased sperm count and motility in 45 men with obesity and sedentary lifestyles.
2. Lose weight if you are overweight
Losing weight if you’re overweight is one of the single-most effective things you can do to increase sperm count. Studies have shown that weight loss can significantly increase semen volume, concentration, and mobility, as well as the overall health of sperm.
3. Eat well
Like any other organ in the human body, the reproductive system relies on the nutrients and vitamins supplied to it. Foods can influence the reproductive health of a person positively. It can increase the production of testosterone, thereby increasing sperm count as well as sperm motility and quality. Some of the foods that can help in increasing sperm count are:
- Eggs
- Spinach
- Bananas
- Dark chocolate
- Maca root
- Fenugreek seeds
- Walnuts
- Pumpkin seeds
- Zinc rich food
- Asparagus
4. Take your vitamins and supplements
Some types of vitamins, including vitamins D, C, E, and CoQ10, are important for sperm health. You can talk to your doctor regarding blood tests to check your vitamins levels and include supplements in your lifestyle to improve overall health and sperm quality.
11 best fertility supplements to consider for improving fertility in men and women
5. Take enough sleep
Sleep quality can affect overall health as well as sperm health. It is always a good idea to take enough and proper sleep for at least 7 to 8 hours daily.
6. Wear lose clothes
Keeping your sperm at an adequate temperature and allowing lots of air flow to the scrotum can help cultivate the right environment for healthy sperm. If you don’t feel comfortable wearing boxers, choose cotton briefs instead of synthetic ones. That will still help control air flow and temperature.
7. Quit smoking
The researchers found that people who smoked moderate or heavy amounts of tobacco had a lower sperm quality than people who smoked tobacco less heavily.
8. Avoid alcohol and drug use
Consumption of drugs such as marijuana and cocaine is directly related to decreased sperm count. Even excessive alcohol lowers the testosterone levels and sperm quality and quantity in men. It can even cause low libido and even impotency.
9. Reduce stress
Stress causes your body to take defensive action and conserve energy. Because of that the body becomes less concerned with reproduction and focuses more on surviving, in times of distress. Have a healthy diet, exercise regularly and do something that you enjoy doing. All of this will help in managing stress.
10. Avoid some prescription medications
Some prescription medications can potentially decrease healthy sperm production. Once the male stops taking the medication, however, their sperm count should return to normal or increase.
Medications that may temporarily reduce the production and development of sperm include:
- Some antibiotics
- anti-androgens
- anti-inflammatory
- antipsychotics
- opiates
- Antidepressants
- anabolic steroids, which may continue to affect sperm count for up to 1 year after stopping the medication
- exogenous or supplementary testosterone
- methadone
11. Take vitamin D
Lower levels of Vitamin D have been directly linked with low sperm count. Taking Vitamin D and calcium supplements have shown to improve the sperm count. You can ask your doctor and buy these from anywhere without even prescription.
12. Try supplementing with Vitamin C
Vitamin C is not only necessary for boosting your immunity, but it is good for your health in many ways. One of them is to increase your sperm count. Increasing the intake of Vitamin C can help to improve blood flow in the body and the ability to maintain an erection.
13. Include ashwagandha
Ashwagandha, also called Indian ginseng has been used as a traditional remedy for several forms of sexual dysfunction. A 2013 study found that 46 men with low sperm count who took 675 milligrams of ashwagandha daily for 90 days increased their sperm count by 167 per cent.
14. Take fenugreek seeds or supplement
Fenugreek seeds are not only packed with healthy nutrients, and these tiny seeds can also increase testosterone level and sperm count. The seeds can increase overall semen quality and sperm count. Add some fenugreek seeds in a glass of water and leave it overnight. Remove the seeds and drink the water first thing in the morning or you can try fenugreek seeds supplements.
