If you and your partner are experiencing fertility issues, know that you are not alone. Infertility is more common than you might think.
It affects about one in every six couples, and researchers estimate about one in every three cases is due to fertility problems in the male partner alone.
While infertility is not always treatable, there are some things you can do to boost your chances of conceiving. Fertility can sometimes be improved with a healthy diet, supplements, and other lifestyle strategies.
What is male infertility?
Male infertility is when a man has a poor chance of making his female partner pregnant. It usually depends on the quality of his sperm cells.
Sometimes infertility is linked to sexual function, and other times it could be linked to semen quality. Here are some examples of each:
- Libido : Otherwise known as sex drive, libido describes a persons desire to have sex. Foods or supplements that claim to increase libido are called aphrodisiacs.
- Erectile dysfunction : Also known as impotence, erectile dysfunction is when a man is unable to develop or maintain an erection.
- Sperm count : An important aspect of semen quality is the number or concentration of sperm cells in a given amount of semen.
- Sperm motility : An essential function of healthy sperm cells is their ability to swim. Sperm motility is measured as the percentage of moving sperm cells in a sample of semen.
- Testosterone levels : Low levels of testosterone, the male sex hormone, may be responsible for infertility in some men.
Start boosting your sperm count now
1. Eat well
You are what you eat — and so are your sperm. There are both good nutrientsTrusted Source and bad nutrients to consider in keeping sperm healthy. People eating a “Western” diet — consisting of processed meats, grains, dairy, sweets, snacks, and pizza — are especially affected when it comes to sperm motilityTrusted Source in comparison to those who eat a diet higher in chicken, fish, vegetables, fruits, and whole grains
Try some of these foods and vitamins for a sperm boost:
- Vitamin B-12. This potent vitamin is found in meat, fish, and dairy.Among other things, vitamin B-12 protects your sperm from inflammation and oxidative stress caused by harmful free radicals in your body.
- Vitamin C. Eating more oranges, berries, potatoes, tomatoes, and spinach can all contribute to a higher sperm count
- Nuts. Nuts have long been associated with benefitting sexual health, and the evidence keeps piling on.
- Lycopene.
2. Exercise regularly, but do not overdo it
Even light exercise can increase sperm quantity, movement, and shape. A 2005 study found that the combination of low activity and high body mass index (BMI) contributed directly to poor semen quality. Being overweight or obese can affect testosterone levelsTrusted Source, too, which can lower your sex drive.
3. Think before you drink alcohol or caffeine
A 2017 reviewTrusted Source of studies involving almost 20,000 men suggested that caffeine in soda and soft drinks may damage sperm DNA. This can decrease sperm count. Consuming more than three cups a day of caffeinated drinks — whether coffee, energy drinks, or soda
4. Take a supplement
If you are trying to boost your sperm quality, you can get several important vitamins and minerals through the foods you eat.
Supplements for sperm health
- Vitamin C for sperm count and motility
- Vitamin DTrusted Source for a testosterone boost if you have a vitamin D deficiency
- Zinc if you have low levels
- Ashwagandha root extractTrusted Source for sperm count and motility
- Coenzyme Q10Trusted Source for semen quality
5. Avoid certain chemicals and products
Hormone-disrupting chemicals could be lurking in your workplace, in the air, and maybe even in your personal care products. They are chemicals known as reproductive hazards. The Centers for Disease Control keeps a comprehensive listTrusted Source. They can affect every aspect of your sperm: count, volume, motility, and shape. The main ones to avoid include:
- Lead: found in pipes, paint, soil, and dust, especially in or near old homes
- Styrene and acetone: plastic found in plastic dishes, packaging, insulation, and common construction materials
- Mercury vapor: found in industrial aerosols and metal dust
- Dibromochloropropane: found in some pesticides and research facilities
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