Fertility can be defined as the ability to reproduce naturally without any medical intervention.
Male infertility refers to a woman’s chances of becoming pregnant by a man. It often depends on the quality of his sperm.
It is important to have a healthy lifestyle. Certain foods and nutrients have greater fertility benefits than others. Fertility clinic such as Reproductive Health and Wellness Center helps you to have a healthy life.
Here are science-backed methods to increase men’s fertility and sperm counts.
1. D-aspartic acid supplement
D-aspartic acids (D-AA are forms of aspartic acids that are sold as dietary supplements.
It is important not to confuse it with L-aspartic acids, which form the structure of many protein structures and are much more common than DAA.
D-AA can be found in specific glands like the testicles as well as semen or sperm cells.
D-AA has been implicated in male fertility, according to researchers. D-AA levels are significantly lower in infertile than infertile males. Studies have shown that DAA supplements could increase testosterone levels which is an essential part of male fertility.
One study on infertile men showed that D-AA supplementation increased testosterone levels by 30% to 60% and sperm counts and motility by 60-100% over three months.
They also experienced an increase in the number of pregnancies among their partners.
Another controlled study on healthy men revealed that D-AA supplements increased testosterone levels by 3 grams per day for 2 weeks. However, the evidence isn’t consistent. D-AA did not raise testosterone levels in athletes or men who are strength-trained. It even decreased them at high doses.
However, the evidence suggests that DAA supplements can improve fertility in low-to-moderate testosterone men.
2. Exercise Regularly
Exercise is not only good for your general well-being, but it can also increase testosterone levels and improve fertility.
Exercising regularly can lead to higher testosterone levels, better quality semen, and a greater likelihood of having a good relationship with your partner. This can be reduced by getting enough zinc.
If you don’t exercise often but are interested in improving your fertility, consider becoming physically active.
3. Relax And Reduce Stress
It’s difficult to be in the right mood when you feel stressed. However, there might also be other factors to consider. Research suggests that stress may cause a decrease in sexual satisfaction and impair fertility.
Long-term stress can increase cortisol levels, which hurts testosterone. The opposite effect occurs when testosterone levels drop as cortisol levels go up.
Severe, unexplained anxiety usually requires medication. However, it is possible to reduce stress levels with relaxation techniques.
Stress management could be as simple as taking time to spend with friends, meditating, or exercising outdoors.
4. Vitamin D Is Essential For Your Health.
One observational study revealed that vitamin-D deficient men were more likely than those with low testosterone levels to be vitamin-D deficient.
This was supported by a controlled trial involving 65 men suffering from low testosterone levels and Vitamin D deficiency. Taking 3,000 IUs of vitamin D3 each day for one year increased testosterone levels by approximately 25%. But, the evidence is mixed.
5. Eat Maca Root
Supplements made from maca root may increase libido, fertility, and sexual performance.
Maca root is an extremely popular food plant that originates from central Peru. It is believed to improve fertility and libido.
Multiple studies have shown that men who took 1.5-3g of maca root dried for up to 3 months had higher self-reported sexual desire and libido.
Studies show that maca root can improve sexual performance. A 12-week treatment of 2.4 grams dried maca root resulted in mild erectile dysfunction for men who reported a slight improvement in self-reported erectile function, and improved sexual well-being.
These results have been partially supported by reviews. However, researchers cautioned that the evidence was weak and that more research is required before making any definite claims.
Maca root also doesn’t appear to alter hormone levels. Consuming 1.5-3g of maca root daily for three months did not affect testosterone or other reproductive hormones.