Improve Sperm Quality & Count Naturally: How To Boost Male Fertility
We often hear about the impact of age on female fertility, but it's crucial to understand that age can also affect male fertility. In this blog post, I will discuss the main criteria used to determine sperm health and share natural ways to improve sperm quality.
It is worth noting that if you and your partner have been trying to conceive for six months without success and you're both in your 40s, it's important to get evaluated by getting a semen analysis. Let's dive in and explore what you can do to enhance sperm quality naturally.
Understanding Sperm Health: Sperm Count, Morphology & Motility
When assessing sperm health, we look at three main factors: sperm count, morphology (shape), and motility (movement). To understand the whole picture, it's essential to evaluate these factors. However, it's important to note that there isn't currently a definitive test for overall sperm quality. Various lifestyle factors, dietary choices, pre-existing conditions, and medications can all have an impact on sperm quality.
What Causes Male Fertility Problems
Several factors can contribute to male fertility problems. It's crucial to consider these potential causes when evaluating and addressing fertility issues:
1. Medications: Certain medications, such as antidepressants (SSRIs), hair loss treatments (Propecia), and some antibiotics, can impact sexual performance and fertility.
2. Pre-existing conditions: Conditions like metabolic disease, diabetes, and structural issues of the penis affecting sexual performance can negatively impact fertility.
3. Anxiety and depression: Mental health conditions, even if not medicated, can significantly impact fertility.
4. Obesity: A BMI over 29 or 30 is considered obesity, and it can affect testosterone levels, leading to hormonal imbalances and reduced semen production.
5. Smoking and alcohol use: Both smoking and excessive alcohol consumption can negatively affect sperm quality, including motility, fluid quality, morphology, and production.
6. Hydrocele and varicocele: Abnormal vessel formations that adversely affect sperm production. These conditions can be diagnosed and treated by a urologist.
7. Past infections: Previous infections can have long-term impacts on fertility.
8. Celiac disease: Celiac disease, if not properly diagnosed and treated, can affect male fertility due to nutrient deficiencies.
How To Improve Sperm Quality & Count Naturally
Diet & Lifestyle Changes For Male Fertility
If you're looking to increase sperm count naturally, consider the following diet and lifestyle changes:
1. Maintain a healthy body weight: Aim for a BMI between 20 and 25.
2. Engage in regular exercise: While prolonged bike riding may compress the testicles and impact fertility, other forms of exercise can improve fertility.
3. Increase fruit and vegetable intake: These foods are rich in vitamins, minerals, and antioxidants that support sperm health.
4. Limit red meat and alcohol consumption: Decreasing consumption of these substances can positively impact sperm quality and production.
Supplements to Enhance Sperm Quality
In addition to lifestyle changes, certain supplements can help improve sperm quality. These supplements include:
1. High-quality multivitamin: Look for a multivitamin containing at least 25 milligrams of zinc, selenium (100-200 milligrams), vitamins C, E, A, and D (as needed).
2. Omega-3 fatty acids: Omega-3s can improve motility, morphology, and count.
3. L-Arginine: This amino acid has been shown to enhance sperm counts and motility. Supplementation for three months can yield positive results.
4. Antioxidants to combat oxidative stress: Oxidative stress affects sperm production and mitochondrial health. Consider supplementing with L-Carnitine, Ubiquinol (around 200 milligrams), and R-Alpha Lipoic Acid.
All these supplements can be purchased on my Fullscript - an online dispensary which stock physician-grade supplements.
Click here to purchase these supplements - ‘Male Fertility Supplement Protocol’
Developing a Supplement Plan For Male Fertility
When creating a supplement plan, simplicity is key. Here's an example of a plan I designed for my husband, consisting of four supplements:
1. L-Carnitine: Designs for Health's Carnitine Synergy (includes Acetyl L-Carnitine).
2. Ubiquinol: Usually around 200 milligrams.
3. R-Alpha Lipoic Acid: Ensure it is R-Alpha Lipoic Acid for optimal effectiveness.
4. High-quality multivitamin: Check the recommended dosage on the product.
Remember, it's crucial to start the supplement regimen ideally three to four months before trying to conceive.
Improving male fertility naturally in your 40s requires a holistic approach. By adopting a healthy lifestyle, addressing potential factors affecting sperm quality, and by taking specific supplements, you can positively impact your chances of conceiving. If you'd like personalized guidance, consider scheduling a consultation by clicking the button below! Take control of your fertility journey today!
FAQs
What is the most important nutrient for male fertility?
The most important nutrient for male fertility is zinc. Men who are deficient in zinc are more likely to experience fertility problems and struggle to impregnate a woman. This is why I recommend a multivitamin with a high zinc dosage.
What are the signs of a low sperm count?
Some signs of a low sperm count can include low sex drive, difficulty maintaining an erection and pain or swelling in the testical area.
Can you test your sperm at home?
Yes there are now various sperm test kits where you can test your sperm at home. Labcorp On Demand and Legacy are good options.