Sperm quality is an important factor for male fertility. When you and your partner are trying to conceive a baby, you may ask whether changes in your nutrition or behavior could help you achieve a higher sperm count.
Here you should be aware of the facts that there are some habits which can contribute to your reproductive ability and sperm quality, but there is nothing that guarantees high sperm count.
Many factors play a role in the process of sperm development, such as nutrition, body weight, exercise, stress, sleep, smoking, drinking, medications, health problems and overheating of testicles.
In this blog, we will try to find out how you can increase your sperm count naturally and we will also consider healthy foods for healthy sperm production.
What Is Sperm Count?
Sperm count is the measure of the quantity of sperms within a man’s semen. Sperm count is one of the tests conducted in evaluating male fertility.
But sperm count is not the only thing that needs to be checked. A semen test can be used to check for:
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The concentration of sperm in the semen
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The motility of the sperm
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The morphology of sperm
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Volume of the semen.
It is good to have a healthy sperm count, but sperm motility and morphology also play a significant role.
How to Improve Sperm Count Naturally
In most cases, better sperm quality is associated with making a number of healthy life choices instead of depending on a particular food type.
Here are some tips for enhancing your reproductive system's performance.
1. Maintain a Proper Eating Pattern
You obtain necessary nutrients for sperm production through the foods you eat. It is possible to promote your reproductive health by maintaining a proper eating pattern that includes vegetables, fruits, whole grain products, lean proteins, nuts, seeds, and healthy fats.
It is better not to try to find one food that can increase your sperm count but pay attention to your eating pattern.
The food products that contain nutrients which improve sperm quality include:
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Eggs
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Fatty fish
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Seafood including oysters
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Legumes
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Green vegetables
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Citrus fruits
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Berries
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Tomatoes
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Nuts (especially walnuts)
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Seeds
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Whole grains
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Avocados
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Milk or yogurt
In addition, colorful foods are rich in antioxidants.
2. Include Antioxidants in Your Diet
Sperm cells are vulnerable to oxidative stress. Antioxidants protect them from damage caused by free radicals.
Many fruits and vegetables contain antioxidants and necessary nutrients.
For instance, berries and citrus fruits provide vitamin C, nuts and seeds, as well as certain vegetable oils, provide vitamin E.
Instead of consuming high amounts of antioxidant supplements, it would be better to obtain these vitamins from a diversified diet, except when advised by a doctor.
3. Consume Sufficient Amounts of Zinc
Zinc is an essential micronutrient that plays a vital role in reproductive processes. The food sources of zinc include:
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Oysters and shellfish
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Meat
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Eggs
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Dairy foods
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Legumes
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Lentils
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Nuts and seeds
Sufficient amounts of zinc can be obtained from a balanced diet. Excessive intake of zinc through supplements without consulting a specialist is not advisable due to the potential side effects.
4. Eat Healthy Fats and Omega-3 Rich Foods
Consumption of healthy fats is an integral part of a nutritious diet. Fatty acid omega-3 is present in fatty fish, such as salmon, sardines, and mackerel.
Also, nuts and seeds are sources of healthy fats. The consumption of nutrient-poor food in place of healthy fats and nutrients could promote overall health and be beneficial for reproductive processes too.
5. Keep an Ideal Body Mass Index
Body mass index that is either excessively high or low could have certain implications on the reproductive health of some males.
High body mass could be linked with certain hormone changes and poor-quality sperms while severe malnourishment could affect the proper reproductive process.
If you have a body mass index that is either too high or low, then gradual and healthy changes in your lifestyle might yield better results as compared to drastic measures.
6. Engage in Physical Activity
Physical activity is good for your heart and also helps maintain your body mass. Some activities you can engage in include:
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Walking
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Cycling
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Swimming
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Jogging
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Weight training
But extreme workouts might not help you in any way.
7. Quit Smoking
Smoking can adversely impact sperm health and fertility. The substances that are found in the tobacco smoke can cause oxidative stress and can negatively impact sperm production.
If you smoke and would like to conceive a baby, quitting smoking is one of the most beneficial lifestyle adjustments that you could possibly do for yourself.
8. Restrict Intake of Alcohol
Excessive alcohol drinking might negatively impact the reproductive system of males and the levels of hormones.
If you would like to enhance your fertility, restricting the intake of alcohol will be an important part of your healthy lifestyle.
It is especially critical to avoid excessive alcohol drinking when you are doing other things to help sperm health.
9. Stay Away from Recreational Drugs and Anabolic Steroids
Some types of recreational drugs might impact sperm production and reproductive health.
The use of anabolic steroids is another issue to consider. They can increase muscle mass and power but can impact the natural hormone production and can lead to a significant reduction in sperm production.
Testosterone therapy can also suppress sperm production in men.
If you take testosterone and any other hormone-based medications, consult your physician before you try to conceive.
10. Manage Stress
Chronic stress may have adverse effects on one’s health and, possibly, disrupt reproduction in some males.
Identifying effective means of dealing with stress could prove useful in terms of maintaining your overall well-being.
Examples of actions that may be considered include:
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Routine physical activity
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Meditations and breathing exercises
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Spending time with your family and friends
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Relaxing pastimes
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Sufficient rest
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Consultation with a psychiatrist if necessary
While stress management does not guarantee the improvement of the sperm count, it should be viewed as an integral component of a healthy life style.
11. Sleep Sufficiently
High-quality sleep is essential for your general health state and hormonal balance. You should try to stick to a steady sleep schedule and get at least 7–9 hours of sleep a day.
Low quality, lack of regularity and absence of sleep may adversely affect your health and make it hard to maintain healthy habits.
12. Avoid Excessive Heat Around the Testicles
Sperms are produced in the testicles and are situated externally as spermatogenesis occurs at slightly cooler temperatures than core body temperature.
Exposure to excess heat on numerous occasions may influence the production of sperm in some cases.
In case you want to ensure the health of your sperm, it might be useful to avoid spending too much time in very hot places like regular hot baths.
It should be noted that there is no reason for being concerned that your daily routine might influence your sperm count negatively.
How Long Does It Take to Improve Sperm Count Naturally?
Do not expect changes in sperm count in just a few days. Producing sperm is a process that takes around 2-3 months to complete. Therefore, some lifestyle modifications need some weeks to months before you will see any results on your semen analysis test.
For this reason, being consistent is important.
Feeling good about eating a healthy diet for some days and going back to an unhealthy one is pointless. The key is maintaining good habits over time.
Do Sperm Supplements Really Help?
Sperm or fertility supplements are advertised as a way of increasing sperm count rapidly. Some fertility supplements are made up of minerals like zinc, selenium, and folic acid or other antioxidants such as vitamin C and E. The effectiveness of such supplements is debatable, and taking too many is not always effective.
Some fertility supplements may interact with other drugs, and taking too many can even be toxic.
In case of a confirmed low sperm count or fertility problem, you should consult a physician before taking any fertility supplement.
What Should You Avoid When Trying to Improve Sperm Count?
In addition to consuming healthful foods, it is also essential to minimize behaviors that might impair sperm health.
Avoid, or at least minimize:
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Cigarette smoking and other tobacco products
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Alcohol abuse
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Use of recreational drugs
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Anabolic steroid use
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Unnecessary testosterone supplementation
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Exposure to excessive heat
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Crash dieting
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Excessively processed foods
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Too much added sugar
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Lack of exercise
When Should You Get a Sperm Test?
However, if your efforts of conceiving have not yielded any results yet, then lifestyle factors alone are not sufficient.
Semen analysis is among the tests commonly conducted in order to evaluate male infertility. The results from the analysis give information on the count of sperms, their concentration, motility and morphology.
The results obtained through a single test might be unreliable since they vary naturally. A repeat test might be recommended based on the results and your specific situation.
It is advisable to see a specialist dealing with fertility if:
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You have been trying unsuccessfully for a long period of time to conceive
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Your previous semen analysis results were not within the normal range
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You experience pain or swelling in the testicles
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You have had injuries or surgeries involving the testicles
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You have difficulties in achieving erections and/or in the ejaculation process
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You have been exposed to some form of treatment that affects your fertility, e.g. cancer treatment