Strong and healthy sperms are essential factors that are necessary for male infertility. Your sperm count is directly associated with sperm health, and a healthy sperm count is about 15milliion per millilitres (ml).
Any sperm count lower than 10million per ml is considered low and can result in male infertility.
You need first to understand the markers of a healthy sperm before you can work towards improving your sperm count.
Markers of Sperm Health
Sperm motility
This refers to how sperms move. Healthy sperms are considered to be able to swim towards and fertilize the egg.
Sperm morphology
This refers to the shape and size of the sperm cell.
Sperm count
This is the concentration of sperm cells per ejaculation
Semen volume
To carry sperm through the female reproductive region, a minimum of 2 to 5 ml of semen volume per ejaculation is required.
The big question becomes, “how to increase sperm count”? The answer is quite a straightforward one, and you can increase your sperm count in three ways:
- Foods
- Supplements
- Lifestyle changes
- Medications
Foods
Certain foods can help increase your sperm count and quality. The list of foods that can increase sperm count, and your overall health is quite numerous, so let’s limit it to a few.
Beans and Lentils
These foods are known to contain an amino acid, L-arginine, and it plays several essential roles in male fertility. Inside the body, it transforms into nitric oxide, and this is vital because it promotes sperm function.
You can up your L-arginine intake by eating foods like dairy products, nuts, and meats and poultry.
Too much consumption of foods that contain L-arginine might cause a decrease in sperm motility, so it’s important to talk to your doctor before deciding on the quantity you should take.
Eggs
Regular and moderate consumption of eggs protects the sperm from free radicals, thereby doubling its quality. Eggs are also rich in zinc, which is also a known source for boosting sperm motility.
Fenugreek Seeds
Fenugreek seeds can increase testosterone production, and this is linked to sperm production and quality.
Oranges
Oranges are rich in vitamin C, and research has shown that the intake of vitamin C helps to improve sperm motility, morphology and count. Other foods that are rich in vitamin C include tomatoes, cabbage, and broccoli.
Oyster and Pumpkin seeds
These two are known to contain high levels of zinc, which is essential in sperm count and motility.
Dark Chocolate
“Dark” chocolates contain arginine, which is an amino acid that aids in improving sperm count. The constant intake would cause a significant increase in the quality and quantity of your sperm. However, you should take care not to consume too much, so it doesn’t hurt your health.
Pomegranate Juice
The antioxidants present in pomegranate juice have been said to play a role in improving testosterone levels, leading to an increase in sperm count.
Dark, Leafy Vegetables
Folate, also referred to as vitamin B found in spinach, Brussels sprouts and romaine lettuce can help in producing healthy, potent sperm.
Salmon and Sardines
The omega -3 fatty acids present in kinds of seafood, most notably, tuna, mackerel, sardine and salmon helps increase sperm production.
Water
Yes, water. Staying adequately hydrated would cause the flow to the seminal fluid to be more comfortable and faster.
However, while you have taken note of the foods required in boosting your sperm count, you should also “avoid foods” that would cause a decline in sperm production, such as:
Fried foods
Fried foods are termed as “hard to resist foods,” and the constant intake would lead to a decrease in sperm quality.
Processed meat
Processed meat such as meat sauces, canned meat, bacon, ham and sausage can cause a decline in sperm count.
Caffeine
Up and ready to dash out to Starbucks? Think again. Research has proven that excess caffeine consumption is linked to a decrease in testosterone production, which can also affect sperm count.
Supplements
There are various supplements which are suitable for increasing the sperm count and quality in men. Testosterone boosters are great for increasing your sperm count because it directly increases your testosterone levels.
There are numerous places where you can get testosterone boosters, but it is best you get it from tested and trusted suppliers.
- D-aspartic acid
- Tribulus Terrestris
- Fenugreek
- Zinc
- Ashwagandha
Lifestyle changes
Your current pattern towards life plays a vital role in sperm count, and it can be termed as the primary factor responsible for sperm count. A simple tweak of your lifestyle for the better would result in a noticeable change.
Limit Alcohol Intake
Excess alcohol doesn’t only pose as a threat to your health, but also to sperm count. It’s very okay to once in a while indulge in taking alcohol, but it is, however, advisable to do that with a bit of moderation.
According to the Centres of Disease Control and Prevention, two drinks per day are considered enough if you want to have an optimal sperm count.
Drugs
Several medications that are prescribed can lower your sperm count, medications like anti-inflammatory, anti-androgens, corticosteroids, and certain antibiotics.
Once you quit the intake of these drugs, your sperm count returns to normal, and in some cases, it might even increase. However, prolonged use of these drugs can result in a long-term effect on your sperm count.
Drugs such as cocaine, marijuana and so on, can decrease the production of sperm. So, it’s essential to have a detailed talk with your health provider, before taking any medication and abstain from drug abuse to increase your sperm count.
Stress
Stress never adds any benefit to the body; instead, it causes damage in ways you might not be able to explain. When your body is under pressure, it cares less about reproduction and is more focused on surviving. This would lower the production of sperm in the body.
Engaging in exercises and maintain healthy diets can help increase sperm count.
Soy
Soya food is known to contain an adequate amount of phytoestrogens and estrogens – the female hormone. Excess of this hormone in the body, interferes with the production of testosterone, thereby reducing sperm production in the process.
So, to increase your sperm count, you need to drastically cut down your intake of soy-based food such as soya sauce, soya milk and tofu.
Eat more antioxidant-rich food
Antioxidants which aid in increasing your healthy sperm count include beta-carotene, beta-cryptoxanthin, lutein and vitamin C.
Get enough sleep and exercise
Studies have shown that individuals who are obese and overweight are more likely to have a reduced sperm count. If you exercise regularly and lose your excess weight, you are bound to have an increase in your sperm count.
Regular exercising is known to improve your sperm quality and sperm count. However, research has shown that excess exercising is bad for your sexual health because your testosterone levels and sperm count tend to decrease.
Regular intake of zinc
Zinc has been known to play an astounding role in the regulation of sperm quality and count. Infertile men are found to be deficient in zinc. Zinc is also known for increasing your testosterone levels and ensuring stable and firm erections.
Foods that are rich in zinc include oysters, red meat, shellfish like crabs and lobsters, fortified breakfast cereals, nuts and beans, whole wheat grain products and dairy.
Medications
Your doctor can prescribe medicines which would aid in boosting your sperm count and sperm quality for men with low sperm count and underlying conditions.
Drugs that most doctors prescribe to increase sperm count and quality include:
- Serophene oral
- Gonal-F RFF Redi-ject (follitropin alfa or gonal-F)
- Antibiotics; this should be taken if the cause of low sperm count or quality is as a result of reproductive or urinary tract infection.
- Letrozole or anastrozole
- Exogenous androgens
- Human chorionic gonadotropin (Choragen or Pregnyl)
Conclusion
Every man desires to produce sperm that has the quality and in a large amount, however, produces large quantity and quality sperm is not always feasible to most men. This could be as a result of low testosterone levels.
There are ways in which you can boost your sperm count, and the most common way is by increasing your testosterone levels. You can increase your testosterone levels with testosterone boosters, natural methods and even testosterone replacement therapy.
Other ways in which you can increase your sperm count is by living a healthy lifestyle, exercising regularly but moderately and taking foods that are rich in zinc, Folate and other essential nutrients. You should visit your doctor and get recommendations on which foods and supplements you ought to take.
