- 1 The Normal Sperm Count
- 2 5 Tips on How to Increase Sperm Volume
- 3 How to Increase Sperm Count by Food
- 4 What Foods Make Your Sperm Thicker
Low Sperm Count and male infertility is a widespread issue. Male infertility means that a man is unlikely to make his partner pregnant due to the poor nature of his sperm quality and sperm count. If you are one of those people who have been diagnosed to have low sperm count or are just worried that you might have this issue, this post is for you. Here we will share how to increase sperm count and hopefully, reverse your infertility if you have it.
Let’s first understand what makes sperm of poor quality and what does it mean to have a low sperm count. Sperm count is the number or concentration of sperm in a given amount of semen. Another thing that makes up sperm quality is sperm motility which means how well your sperm can swim.
Both of these things are important if you want to have a child. It is also important to have healthy sperm as abnormal concentrations can indicate serious underlying health issues in men.
The Normal Sperm Count
The normal and healthy sperm count in a given sample of semen is usually 15 million sperm to 200 million sperm per milliliter (mL) of semen. Anything less than this is considered low. The low sperm count is also called oligospermia.
If you are worried about your sperm count, you can easily measure it by sperm and semen analysis. It can be easily done in a hospital, clinic, or even with at-home tests.
5 Tips on How to Increase Sperm Volume
If you are worried about your sperm volume and are wondering how to increase sperm count, there are some easy scientific things that you can try. Stop wondering how to increase sperm volume and just follow the advice from health experts.
1. Lose Weight and Exercise
The first thing that will help you increase your sperm count is the easiest. Just lose some weight! Easier said than done right? We have help for that too but this really is the simplest way to make a difference. It is one of the most effective ways of increasing your sperm count. Several studies have shown that weight loss not only increases semen volume, but it also increases concentration and sperm mobility as well in men. Weight loss increases the overall health of your sperm.
One important thing to note is that weight losses in men of the heavier side have had more success in increasing their sperm count by this method. It means that if you weigh a lot, losing just a little amount can provide you with enormous benefits.
Staying active and exercising regularly can help as well. In a study, it was shown that men who lift weights and perform outdoor activities have improved sperm health as well. Consider making exercise a part of your daily routine to improve muscle mass and promote testosterone production.
2. Vitamins to Increase Sperm Volume
There are vitamins to increase sperm volume as well. These include vitamins D, C, E, (zinc, a mineral) and CoQ10. All of these vitamins have shown to have a positive influence on sperm health.
In a study, it was shown that vitamin C can increase sperm concentration and mobility in men who take 1000mg every day. The study showed that sperm concentration can increase with vitamin C’s help.
You can easily check your vitamin levels at the doctor’s office with the help of a blood test. Then, any vitamin that you are low on can be consumed in the form of supplements.
3. Reduce Your Alcohol Intake
People, who are heavy alcohol drinkers, consume tobacco, and use drugs often have unhealthy sperm and low sperm count. If you consume more than 2 glasses of alcohol per day or use cocaine and anabolic steroids, this might be the time to stop. Not to mention that healthier sperm means healthier babies.
It is a good idea to use some addiction programs if you have trouble quitting drinking and drug use. You can ask your doctor to provide you with relevant information on such programs.
4. Avoid Environmental Toxins
Environmental toxins can also decrease your sperm count. If you are regularly exposed to heavy chemicals like metals, pesticides, solvents, paint strippers, degreasers, non-water-based glues or paints, or any other endocrine disruptors, consider limiting your exposure.
If you cannot limit exposure, the best way is to shower regularly after exposure. That might help limit the potential damage to your sperm quality. Always use protective equipment when you fear exposure to such toxins.
5. Avoid Overheating of Your Genitals
Another important reason for low sperm counts and quality can be overheating of your genitals. Anything that increases your temperature like biking for more than 5 hours a day, tight boxers, hot baths, and other such activities should be avoided.
Always ensure that your sperm is at an adequate temperature and there is plenty of airflow around your scrotum, for healthier sperms.
How to Increase Sperm Count by Food
Are you wondering about how to increase sperm count by food? Here are some essential foods and herbs that can help you boost your sperm count easily.
Omega-3 fatty acids
Omega-3 fatty acids are very good for your sperm health. They can improve sperm count, motility, and even morphology.
You can easily increase omega-3 fatty acids in your diet by consuming:
- Seafood and fish like salmon, herring, mackerel, and sardines
- Fortified eggs, and yogurt
- Nuts and seeds like chia seeds, flaxseed, and even walnuts
- Plant-based oils like soybean, canola oil, and flaxseed
L- Arginine is an amino acid that can improve male fertility by increasing sperm function. In the body, this arginine converts intro nitric acid that is good for sperm function.
It is, however, important to use the exact amount of arginine supplements as too much can decrease sperm motility. Always consult your doctor before you begin taking one.
Arginine can also be consumed in the form of meats, poultry, beans, lentils, nuts, seeds, and dairy products.
Several ayurvedic herbs like Fenugreek seed extract can increase testosterone levels in men that have been linked to healthier sperm production and health.
In a study, it was seen that these seeds can help maintain healthy levels of testosterone in men when they took 600 mg of fenugreek seeds every day for 12 weeks.
In one study, people who took 5 grams of this herb for three months showed improved sperm quality at the end.
Lepidium meyenii or Maca root is also linked to male fertility. In a study, it was seen that Maca root improved sperm concentration and motility in men.
Ginseng root is also linked to male fertility as it can improve sperm health. It can improve both sperm count and motility. The active ingredient in it called ginsenoside has shown to improve nitric oxide production, which is also linked to sperm function. However, it can cause increased blood pressure in some people. Men suffering from hypertension should avoid Ginseng root.
Arginine Cream has also been used to boost nitric oxide production. Check with your doctor for either of these if you have a high blood pressure.
There are many other herbs that can improve your sperm quality as well. These include:
- Astragalus – herbal extracts widely used for increasing sperm count and mobility
- Schisandra – which may improve sperm count
- Horny Goat Weed – which may improve sperm count
Other important herbs include Gingko, Rhodiola, and Hawthorn. Ayurvedic Fertility Booster natural fertility supplement for improving fertility and enriching one’s health. Its natural blend of synergistic herbs with L-Arginine and Astragalus ensures your body is well-served.
What Foods Make Your Sperm Thicker
Many foods can also have a negative impact on sperm quality and health as well. If you are wondering what foods make your sperm thicker, here are some foods to avoid:
- Processed meats
- Trans fats
- High-fat dairy products
- Foods that might have pesticides
- Soy food like soymilk, soy sauce, miso, tofu, and tempeh
Conclusion of one study done regarding Chrysin and estrogen had positive reports on this connection.