7 Male Fertility Tips to Increase Sperm Count and Thickness

Millions of men around the world face infertility issues due to low sperm count or thickness or weak sperm. But now this condition can be cured with a little effort and taking male fertility tips.

Highlights:

• Sperm count and male fertility can be improved by following a healthy lifestyle.
• To get visible results of the best practices, it is better to start following male fertility tips today because sperm production takes 3 months.
• It is better to stop smoking and alcohol consumption.
• Take supplements, vitamins, maca root, and Tribulus terrestris. 

It is obvious that have to regularly intimate (2-3 times a week) during the ovulation period of your partner to conceive. This can increase the chances of getting pregnant.

But it solely doesn’t depend on the times of intimacy you have. It also depends on other factors such as lifestyle factors, sperm motility, sperm thickness and strength, sperm count, etc.

Therefore, it is important to work on some male fertility tips to improve your fertility. Minimizing stress, staying active, eating healthy, and making changes in your lifestyle can enhance male fertility. Moreover, some supplements are also advantageous for increasing sperm count and thickness.

The most promising way to increase sperm count and improve sperm motility naturally is to increase the raise the consumption of foods rich in sperm-friendly nutrients and compounds such as polyunsaturated fats, antioxidants, and Vitamin C. 

A study conducted in 2016 reported that many dietary patterns can lead to low sperm count. Some of them include:

• Not having sufficient polyunsaturated fatty acid
• Eating less fruits and vegetables
• Taking large quantities of processed and red meat
• Consuming low levels of antioxidants
• Taking high levels of saturated fats

As per a study conducted in 2012, there is no specific food that leads to an increase in sperm count and boosts sperm quality. But cantaloupe melon is a powerful food in improving sperm count in males.

Moreover, folic acid in the food also helps in sperm formation and production. You should add foods to your diet that are rich in folate and zinc such as folate-enriched breads, cereals, pastas, whole grains, leafy vegetables, beans, citrus fruits, etc.

You should also eat Oysters, shellfish, poultry, nuts, seeds, fruits, vegetables, whole grains, etc. 

2. Male Fertility Supplements and Vitamins

Fertility and conception don’t depend on one partner only. It depends on both partners; therefore, both should take supplements and vitamins. It is generally said to take supplements six months before conception to set the stage for the sperm to be healthy, motile, and strong.

It is difficult to reach the optimal levels of vitamins and minerals from the diet alone. Therefore for natural sperm improvement, it is important to take the following supplements.

• Zinc
• Vitamin C, D, and E
• Selenium
• Vitamin B12
• Siberian Ginseng
• Co-enzyme Q10

Selenium has been seen to improve low sperm count and lessen the risk of birth defects.

Moreover, to cure poor sperm health, Fenugreek is the best natural remedy. It not only improves sperm count but also boosts sperm health and enhances semen volume.

3. Get Enough Sleep

Lifestyle factors for sperm health also play an important role. A study conducted in 2019 showed that it is better to go to bed before 10:30 pm for healthy sperm.

Moreover, it was seen that getting enough good night’s sleep was associated with improved fertility. It is recommended to take seven and a half or eight hours of sleep per night to improve sperm quality and male fertility.

4. Limit Smoking and Alcohol Consumption

Smoking and alcohol consumption can cause low sperm count and unhealthy, slow-moving sperm. Moreover, taking marijuana, cocaine, or any other recreational drug can also damage the sperm and lessen the sperm count.

Alcohol mainly reduces sperm production, causes sperm abnormalities, and can also affect sexual performance.

Sperm production takes about 3 months; therefore, the changes you make today won’t immediately show up in the semen. It takes at least three months for the sperm production.

Hence, if you’re planning to stop smoking or alcohol consumption then do it now to see results in the next 3 months.

Apart from everything else, obesity in men (a BMI >30) is linked to male infertility. Obesity can cause low sperm count, erectile dysfunction, and poor sperm motility.

Therefore, exercising regularly can boost testosterone levels and enhance male fertility. Many studies have proved that males who exercise regularly have high testosterone levels and acceptable semen quality.

However, it is not advised to perform too much exercise, as it can have the opposite effect and reduce testosterone levels.

Taking a balanced diet along with regular moderate exercise can help in maintaining a healthy weight and sperm count.

6. Limit Stress; Focus on Stress Management

One of the most important male fertility tips is stress management. Stress has a major impact on sperm production. It can reduce sperm concentration and increase abnormal sperm.

On the other hand, it is difficult to get in the mood when you’re stressed or anxious about something. Stress can lessen sexual satisfaction, and desire, and also impair fertility.

Moreover, a study conducted in 2005 also suggested that protracted stress can also raise the levels of cortisol. The raised level of cortisol can have negative effects on testosterone. With the rise of cortisol, the testosterone levels drop.

Hence, one should focus on managing stress to improve fertility. Stress management can be as simple as meditating, walking in nature, or spending time with family and friends.

You can follow these stress management tips to efficiently manage your stress or anxiety.

• Exercise Regularly
• Practice Yoga or Meditation
• Eat a Balanced Diet
• Get Enough Sleep
• Spend Time with Family or Friends
• Seek Support from a Support Group or Mental Health Professional

7. Try Maca Root and Tribulus Terrestris

Maca root is a root of a vegetable that is native to Central Peru. It is known to have potential benefits related to fertility, menopause, libido, etc. Many studies have proved that eating dried maca root can enhance the libido and sexual performance of a person.

Useful Tip: Take 1.75 grams of maca root powder every day to increase sperm count and improve sex drive.

Tribulus terrestris, also known as puncture vine is a medical herb. It is used to improve the chances of conception and enhance the male fertility. It enhances erectile function and sex drive.

A study conducted in 2012 reported that men with low sperm count should take 6 grams of Tribulus terrestris twice a day for 2 months to improve libido and erectile function.

But is always better to consult and ask your doctor before taking any product or supplement for male fertility.