Here Is How you can boost your sperm count or the best way to increase Sperm Count as a man.
The amount of sperm per milliliter of sperm is referred to as the sperm count. Measuring sperm count is usually part of a sperm analysis that also looks at sperm shape and motility. All of these factors can influence a man’s fertility.
The sperm count is the amount of sperm per milliliter of sperm. Sperm count is typically measured as part of a sperm analysis that also includes sperm shape and motility. All of these factors can have an impact on a man’s fertility.
It only takes one sperm to fertilize an egg, but the more sperm you have, the better your chances of getting pregnant with your partner. Although it only takes one sperm to fertilize an egg, the more sperm you have, the more likely you are to become pregnant with your partner.
One ejaculation contains millions of sperm, but only a few hundred make it to the egg. Many sperm die in the acidic environment of the vagina before they reach the uterus and fallopian tubes.
A typical sperm count ranges from 15 million to 200 million sperm per milliliter of sperm. A sperm count lower than that may make it difficult to conceive. Your sperm count can be affected by what you eat, how often you exercise, and your overall lifestyle. Here are six methods for increasing your sperm count and increasing your chances of conceiving.
1. Reduce your weight.
Overweight men tend to have lower sperm counts than normal-weight men. This could be due to sperm death caused by overheating. Excess body fat around the testicles may act as insulation, causing them to warm up.
Hormonal changes in obese men can also harm sperm production. Overweight men are more likely to have lower testosterone levels and higher estradiol levels, both of which can hurt sperm production.
If you have a BMI of 25 or higher, losing even a small amount of weight can boost your sperm count. A 2016 study published in the Iranian journal Journal of Urology looked at the effects of weight loss on sperm count in 200 men with BMIs above 25. The researchers discovered significant increases in sperm volume and concentration in the weight loss group compared to the control group after a six-month intensive exercise program.
2. Begin Exercising
The reproductive system’s function is dependent on overall body health, so when a man exercises regularly, his testicles function better, and his sperm count increases.
A 2014 study published in Human Reproduction looked at the levels of physical activity of 231 men seeking fertility treatment. Weight lifting, running, and jogging was found to be associated with higher sperm concentrations than other types of exercise such as walking and aerobics.
While this study discovered that some types of exercise are more effective than others at increasing sperm count, any exercise is preferable to none. Because exercise reduces inflammation, it has been shown to improve sperm function. Certain types of exercise, such as bicycling, have been linked to a decrease in sperm count in some studies, but more research is needed to draw definitive conclusions about which types of exercise are best. Studies on the exact type or amount of exercise that may improve sperm counts are limited and inconclusive. There are no high-quality studies that show one exercise is superior to another.
3. Stop smoking.
Because smoking harms sperm count, quitting can improve your sperm health. Men who smoke more than 20 cigarettes per day have a 19% lower sperm concentration than nonsmokers, according to a 2007 study published in Human Reproduction.
The exact reason why smoking reduces sperm count is unknown, but a 2015 review published in the World Journal of Men’s Health discovered that smoking can cause DNA damage in sperm, reducing fertility.
Merhi claims that even if you’ve been smoking for years, quitting will improve the health of your sperm. Because it takes about three months for the testicles to produce new sperm, men who stop at least three months before conception will have healthier sperm and a better chance of fertilizing an egg.
4. Avoid using drugs or alcohol.
According to Merhi, moderate alcohol consumption, which is about two drinks per day for men, does not appear to harm sperm count. Some studies, however, suggest that heavy drinking, defined as 14 drinks or more per week, can lower sperm quality and testosterone production.
Other drugs, such as opioids or marijuana, can also harm fertility. More research is needed to determine whether stopping substance abuse can reverse the negative effects it has on sperm health. However, abstaining from substances and developing healthy habits, in general, can improve your sperm count and fertility.
We always recommend being the healthiest version of yourself when trying to conceive, which means avoiding smoking and drugs and drinking alcohol in moderation if you choose to drink.
5. Consume a D-aspartic acid supplement.
D-aspartic acid (D-AA) is an amino acid that helps the body form proteins. It is abundant in the endocrine glands, particularly the ovary and testes. D-AA is necessary for sperm function because sperm, like any other cell in the body, contains protein.
Low D-AA concentrations can contribute to lower sperm count and motility, so Merhi suggests taking a D-AA supplement. A 2012 study published in Advances in Sexual Medicine looked at 60 men who had fertility issues and discovered that taking D-AA supplements for three months significantly increased their sperm counts and motility.
It is important to note that the participants in the study were not in good health because they already had sperm disorders. As a result, there is no conclusive evidence that D-AA supplements increase sperm count in healthy people.
D-AA supplements can be purchased online, and the typical daily dose is 2,000 to 3,000 mg, according to Merhi. However, before taking any supplements, you should consult with your doctor. If you take too much D-AA, it can cause irritability and headaches, and its long-term effects are unknown.
6. Maintain a healthy diet.
What you eat has an impact on your sperm count as well as your overall health. Merhi believes that antioxidants, in particular, may improve fertility. Vitamins E and C are effective antioxidants in sperm function.
A 2006 study published in the Journal of Medicinal Food looked at 13 men between the ages of 25 and 35 who had fertility issues. For two months, the men were given 1,000mg of vitamin C supplements twice a day. Their sperm count increased by more than 100%, and their sperm mobility increased by 92%.
Omega-3 fatty acids have also been shown to improve sperm function. Omega-3 fatty acids are essential fatty acids that our bodies cannot produce on their own, so they must be obtained through our diets. Because fatty acids are part of the sperm cell membrane, consuming enough omega-3 fatty acids may improve sperm count and motility.
Many factors can have an impact on sperm count. Fortunately, there are steps you can take to increase your sperm count and increase your chances of conception. Exercising, eating healthily, and quitting smoking are all lifestyle changes that can help you improve your fertility and overall health.