What’s The Bottom Line For Improving Sperm Health
- Eat your veggies. Try organic veggies or at least make sure you wash your veggies thoroughly.
- Cut back on processed meat try fish instead.
- Be careful with trans fats .
- Minimize soy.
- Watch out for BPA in canned goods. Look for BPA-free cans. Try to avoid plastics where possible.
- Dont overindulge in high-fat dairy items .
- Dont smoke cigarettes.
- Eat walnuts .
- Lose weight if you are overweight
How Long Do I Need To Take Male Fertility Supplements
It depends on their type and formulation, as well as on your health condition and the cause of fertility issues.
Usually, one bottle contains enough servings to set you up for 4-8 weeks of supplementation. Some supplements, including some of those listed above, are designed for a longer course up to 12 weeks. However, most fertility blends should be taken until the conception happens and your partner gets pregnant, which may happen sooner.
Supplements That Improve Libido And Erectile Function
Erectile function and libido are both sensitive to stressors like relationships, work, anxiety, or depression. The pressure of trying to make a baby can also diminish sexual drive and fun. Therefore, herbal aphrodisiacs and vitamins like maca, ginseng, damiana, L-arginine, and B vitamins help elevate libido and erectile function. Herbal supplements and remedies positively impact the nervous system by facilitating blood flow to sexual organs and boosting energy. B vitamins are essential in the metabolism of energy. L-Arginine is also a proven influencer for optimal erectile function.
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How Can A Man Tell If He Is Fertile
If you are a male and are struggling with conception, there are several ways to test your fertility. You can get a medical evaluation, conduct sperm and semen analysis, get a physical exam, or receive a hormone evaluation.
- Evaluation: when you visit the urologist, he or she will perform a physical examination and inquire about the medication you currently take, past surgeries, workout habits, and drug usage. You will most likely need to supply semen for analysis.
- Sperm and Semen Analysis: a trained expert or doctor will evaluate your sperm shape, movement, count, and other components. If you have high amounts of standard-shaped sperm, your fertility is higher.
- Physical Exam: physical exams can locate varicoceles, which are irregular vein formations above your testicles. If this test finds an abnormality, you can get it rectified with proper surgery.
- Hormone Evaluation: because testosterone plays a significant factor in male fertility, an evaluation can communicate the effectiveness of this hormone.
Amino Acids For Male Fertility
Your body requires 20 amino acids for it to function and grow. These amino acids often come from meat food sources.
Amino acids are attributed to building muscle and are proven to help reduce exercise fatigue and muscle soreness, all contributed to improved physical performance.
However, one amino acid in particular, D-Aspartic Acid, contributes towards the production of healthy sperm.
One study noted that supplementation for 90 days increased sperm concentrations and pregnancies.
Furthermore, when combined with zinc and coenzyme-Q10 there were further improvements of sperm health and motility for both fertile and infertile men in the group.
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Where To Start With Your Male Fertility Diet Plan
A diet overhaul can feel a little overwhelming but there are a few ways to ease into an improved male fertility mindset.
- Get into cooking Learning to love the process of cooking and creating healthy meals, will also help you enjoy eating them. Youll also find that once you swap takeaways and ready meals for home-cooked dishes, youll start eating more whole, healthy foods without even realising it.
- Eat the rainbow A great way to make sure youre including a diverse range of vegetables in your male fertility diet is to make your plate as colourful as possible. Try and eat a vegetable from each colour of the rainbow and youll soon hit your 5 a day target!
- Make easy swaps Rather than cutting out something completely try and make a few swaps each day. Trade in your lunchtime cake for a banana or yoghurt, and swap your espresso for a green tea.
- Track your progress When you see that the changes youre making are having a positive impact, it gives you the motivation to keep going. You can use the ExSeed at-home test to analyse your sperm every 3 months and watch your motility and sperm count go up!
Folic Acid And Female Fertility
Women who don’t get enough folic acid in their diet are at a higher risk of having a baby with a neural tube defect. When we consider how a baby beginsa single cell that divides and dividesit makes sense that folic acid could help ensure the cell division, and therefore fetal development goes well.
Neural tube defects, which occur in about 3,000 pregnancies per year in the United States, include spina bifida, anencephaly, and encephalocele. At best, these birth defects can lead to lifelong disability, and at worst, they can lead to early death.
If you have a family history of neural tube defects, you have an even higher risk of having a child with one of these birth defects.
While folic acid can’t eliminate these birth defects, folic acid supplementation started before conception and continued through early pregnancy has been found to cut the occurrence of these birth defects by up to 60 percent. Other possible benefits of folic acid supplementation include:
- A lower the risk of congenital heart defects
- A lower risk of preterm birth and a lower risk of low-birth-weight babies
- Increased progesterone levels and a lower risk of irregular ovulation
There are many good reasons for women trying to conceive to be sure they get enough folate.
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When To See A Fertility Specialist
If youre under 35 and have been trying to conceive for 1 year or more without success, talking with a fertility specialist may be beneficial .
According to the American Society for Reproductive Medicine, evaluation and treatment from a fertility specialist may also be recommended after 6 months of trying to conceive for women over 35 and even sooner for women over 40 .
You may also want to consider consulting a fertility specialist if you or your partner (
- has had three or more miscarriages
- has difficulty achieving or maintaining an erection
- has irregular periods, a heavy period, or no periods
- has a history of sexually transmitted infections like chlamydia or gonorrhea
For more information on when to see a fertility specialist and what to expect during your visit, check out this article.
What Is Sperm Count
Sperm count is exactly what is sounds like: the total number of sperm present in a mans ejaculate.
Sperm count is calculated by counting the number of sperm in a small sample of ejaculate, and then multiplying that by the total volume of semen collected. And dont forget that sperm and semen are different things more on that now.
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Supplements For Sperm Quality
There is mounting evidence that certain nutritional supplements may help male fertility. Oxidative stress, when free radicals outnumber helpful antioxidants in the body, can be harmful to male fertility and damage sperm quality. Antioxidants are the bodys natural defense and the ones listed below have shown potential for their sperm protecting benefits.
Vitamin E
Vitamin E is a powerful antioxidant that may promote sperm function in men. Found in many male fertility supplements, it is known to support reproductive health.
Vitamin C
Not only can Vitamin C reduce cellular damage throughout your body and increase iron absorption, but research has also found it can improve sperm quality in men.
Selenium
Selenium is a necessary mineral for the male body to produce sperm. Its a powerful antioxidant that is included in supplements for its effect on semen quality.
Zinc
Another essential element for the production of sperm, researchers have found that zinc levels can be correlated to healthy sperm. In other words, zinc is important for healthy sperm and supplementing with zinc could improve the quality of your sperm.
Lycopene
This naturally occurring antioxidant is found in tomatoes and many studies support its use as a fertility supplement. It is added to supplements to increase sperm quality through improvements in motility and structure.
Folic Acid
Antioxidant Vitamins C And E
Antioxidants are so important for all areas of sperm production. They help to protect your cells from free radicals and oxidative stress and have been shown to improve sperm count, motility and even sperm volume. Various vitamins are classed as antioxidants but one study found that combining Vitamin C and E supplementation had a powerful impact on sperm health including in increasing sperm volume.
You can find Vitamin C in lots of fruits, including oranges and also green leafy vegetables like spinach and broccoli. As for Vitamin E, try to eat nuts daily they are rusting with the stuff and make the perfect healthy snack on the go!
Many of these vitamins can be found in our ExSeed Multi supplements a quick and easy way to get a bunch of nutrients your swimmers will love. However, its important to remember that diet is only one piece of the puzzle. An overall healthy lifestyle is going to have the biggest impact on your sperm quality and make you a happier and healthier father! Here are some top tips on changing your lifestyle for improved sperm health.
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Men With Low Sperm Count
How to increase sperm count is one of the first areas to address with male infertility. Sperm health is essential for conception and the World Health Organization has defined the parameters of healthy sperm.
If the results of a semen analysis indicate that the concentration of sperm per milliliter of semen is low, fertility supplements may help to increase your sperm count. Even though you only need one sperm to fertilize an egg, the more healthy swimmers you have the more likely your chances of success.
Does Fenugreek Increase Fertility
Fenugreek is another ancient yet popular plant extract that has evidence to demonstrate many positive benefits for human health.
With its effects ranging from anti-inflammatory, improvements of growth hormone, reductions of cholesterol and blood glucose management for those suffering from type 2 diabetes it is no surprise to learn that it can increase libido in men.
Fenugreek for infertility – Research published within the Advances in Life Science and Technology saw that fenugreek increased testosterone and improved fertility.
It was reported by the International Journal of Medical Sciences that fenugreek improved testosterone levels by up to 46% for 90% of the study participants. Whilst over 85% of the cohort saw an increase of their sperm count.
Further studies note that fenugreek improved libido, normalized testosterone levels and generally improved their quality of life.
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What Causes Male Infertility
Several factors can influence male fertility, sperm concentration, sperm count, sperm motility, and sperm health with some of the most common including:
- Pre-existing genetic conditions
- Over-exercising or, conversely, having a sedentary lifestyle
- Stress and anxiety
- Increased age
Sperm count refers to the number of active sperm present in a man’s semen, while sperm motility or mobility refers to the speed and dexterity of those sperm cells.
According to Dr. James Nodler of CCRM Fertility in Houston, Texas Reducing alcohol and caffeine consumption, avoiding tobacco products, getting six to eight hours of sleep a night, and keeping a healthy diet can be greatly beneficial to both sperm quantity and quality.
The good news is that, in some cases, male fertility supplements can also help to assuage the problem.
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Vitamin D Synthesis And Metabolism
Mainly, the metabolism of vitamin D is regulated by parathyroid hormone , produced by parathyroid glands, and fibroblast growth factor 23 , synthesized by osteoblasts and osteoclasts. A decreased level of circulating calcium and 25-hydroxy-vitamin D3 causes an increase of PTH secretion, that encourages 1–hydroxylase and inhibits 24-hydroxylase expression in the kidney, leading to a higher level of vitamin D and calcium. Otherwise, the feedback is completed when the increased levels of vitamin D and calcium suppress PTH release, blocking 1–hydroxylase and stimulating 24-hydroxylase . Furthermore, increased levels of phosphorus and 25-hydroxy-vitamin D3, inhibit 1–hydroxylase and stimulate 24-hydroxylase, resulting in a reduction of vitamin D levels to close the feedback loop, when vitamin D and phosphorus decrease, FGF23 is inhibited, generating a consequent increase in vitamin D levels .
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Refrain From Binge Drinking
Enjoying alcoholic beverages once or twice per week may not likely kill your sperm. However, a daily alcohol intake can affect your fertility by:
- Shrinking your testes, causing impotence
- Reducing the release of gonadotropin, lowering sperm production
- Increasing estrogen while lowering testosterone and luteinizing hormone
Binge drinking can also change your sperms size, movement, and shape, inhibiting their ability to reach and penetrate the egg.
Sperm Quality Vs Motility
Sperm quality and motility are two separate factors but they are intricately related. Your sperm may have adequate motility, meaning they can get where they need to go, but that wont be helpful if those sperm are misshapen or are DNA damaged. Having healthy sperm isnt just about the quantity of ejaculate, but also how well that sperm can swim and the physical makeup of the actual sperm. Both sperm quality and motility can be affected by the same factors like diet, hormone imbalance, or lifestyle choices.
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When To See A Doctor
You should call your doctor if you have been having unprotected sex for a year and no pregnancy has occurred yet. You may want to call your doctor sooner if you have:
- Issues with sexual function
- A lump in the groin or testes
- A history of past reproductive health issues
- A recent genital surgery
Depending on the cause of your low sperm count, your doctor may recommend any of the following:
- Surgery for blocked ejaculatory ducts
- Medication for erectile dysfunction
- Counseling to help with sexual dysfunction
- Hormonal treatment
Show Sources
The Aging Male: “Testofen, a specialised Trigonella foenum-graecum seed extract reduces age-related symptoms of androgen decrease, increases testosterone levels and improves sexual function in healthy aging males in a double-blind randomised clinical study.”
Cleveland Clinic: “How Stopping Smoking Boosts Your Fertility Naturally.”
Clinical Endocrinology: “Association of vitamin D status with serum androgen levels in men.”
Evidence-Based Complementary and Alternative Medicine: “Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha in Oligospermic Males: A Pilot Study.”
Evidence-Based Complementary and Alternative Medicine: “Effect of Lepidium meyenii Walp. on Semen Parameters and Serum Hormone Levels in Healthy Adult Men: A Double-Blind, Randomized, Placebo-Controlled Pilot Study.”
Fertility and Sterility: “Occurrence of D-aspartic acid in human seminal plasma and spermatozoa: possible role in reproduction.”
Take A Fenugreek Supplement
Fenugreek has long been in use as a natural remedy for poor sperm health, and advocates suggest that it may help improve sperm count.
In fact, one 2017 study found that the patent-pending compound Furosap, which manufacturers developed from fenugreek seeds, significantly improved overall semen quality and sperm count.
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Vitamin B6 And Female Fertility
A study published in 2007 found that women with higher blood levels of B6 are more likely to be fertile. But does that mean female infertility can be treated by simply increasing B6 levels? Unfortunately, that has not yet been proven.
One possible reason for the B6 connection to fertility may be due to levels of homocysteine, which is a common amino acid found in the bloodstream. High homocysteine levels in the follicles is associated with ovulation problems.
Low homocysteine levels, meanwhile, may improve the odds of successful pregnancy. In a small study published in 2017, women with a history of pregnancy loss who took supplemental folate, vitamin B6, and vitamin B12 had lowered homocysteine levels. However, the researchers didn’t measure the level of B6 in the blood.
Men With Low Sperm Motility
Having healthy sperm isnt just about the number of swimmers in your semen. Sperm need to swim through a womans cervix, uterus, and fallopian tubes to reach the egg and have a chance at fertilizing it.
At least half of those swimmers need to be moving forward with a reasonable speed to have healthy sperm motility. What you eat can play a big role in sperm health and you can help by choosing supplements with the specific vitamins and nutrients that have been shown to improve sperm motility.
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How Can I Boost My Fertility Male Tips
Generally speaking, men produce new sperm every 3 months and therefore can father a child at any stage throughout their life. There are reductions in sperm quality with advancing age but men are not at the same risk of age related fertility decline as women.
There are lifestyle and dietary modifications that can be made that may improve the quality of your sperm and therefore may boost your chances of pregnancy. Any improvements in health pre-conceptually will pay off in pregnancy for both your health and the health of your baby.
Take Control Of Your Fertility
While no amount of daily supplements can guarantee a baby, it could just tip the scales in your favour for some couples. For others, they may find that they need some extra help from the experts to achieve their dream of building a family. If youre unsure about your sperm quality, you should start by booking a semen analysis to learn more about your situation. If you find your sperm quality has not improved after ruling out any contributing factors, IVI are here to support you. To find out more about how we work, wed love you to join us at one of our virtual open evenings or you can contact us to start a conversation about how we can help on your journey to parenthood.
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