There are a lot of factors that impact the fertility equation, but for men, sperm plays one of the biggest roles. Sperm parameters include sperm quality, sperm motility, and sperm count. Here are simple steps that may help to support these sperm parameters and increase sperm count.
Is Declining Sperm Quality Really a Problem?
A recent review of research found that human sperm counts appear to have fallen by more than 50% around the world over the past 50 years. While there are many theories, research on the causes of this continuing decline are needed. The review, along with many fertility experts agree, that actions to prevent further disruption of men’s reproductive health are necessary.
How to Increase Sperm Count Naturally
There are several diet and lifestyle changes you can make that can support sperm count.
Exercise Regularly
Regular exercise has many health benefits, including the potential to improve fertility. A 2016 study in Reproduction found that sedentary men who start exercising between three and five times per week improve their sperm counts and other measures of sperm quality in just a few months.
That said, research on the best intensity levels and duration of physical activity for increased male fertility is mixed. A 2017 research review found that intense and long periods of exercise, as seen in professional athletes may have a negative impact on semen quality.
Get Enough Vitamin C
Oxidative stress, caused by environmental pollutants or toxins, lifestyle factors, medications, and more, may affect sperm quality and quantity. Vitamin C is a powerful antioxidant that can help combat oxidative stress in the body.
Research has suggested that Vitamin C can improve sperm motility, morphology, and count. Some research has found improvement in sperm count and other parameters when combining Vitamin C with another antioxidant, Vitamin E. Note that studies generally test higher doses, at 2,000mg per day. Since this can be tough to achieve through food, a supplement may be helpful.
Reduce Your Stress Levels
A study in the Journal Fertility and Sterility found that men who feel stressed are more likely to have lower concentrations of sperm in their ejaculate, and the sperm they have are more likely to be misshapen or have impaired motility. In other words, the percentage of sperm that are healthy and likely able to fertilize an egg are lower.
In addition, it can simply be hard to get in the mood to have sex when you’re feeling stressed. In fact, a 2020 study indicated that stress and burnout were associated with erectile dysfunction and reduced sexual satisfaction.
It can be hard to make stress reduction a priority, especially when it feels like the act of reducing stress is putting even more pressure on you, but small steps can add up to a big difference. Some small ways to help reduce stress include the following:
- Take short walks throughout the day - over lunch, during a phone call, after dinner, etc.
- Do a 10 minute guided meditation first thing in the morning
- Prioritize exercise, even if in short bursts, like push ups, squats, or kettlebell swings between meetings
- Write something you are grateful for in a journal each day
- Consider adaptogenic herbs to support your body’s response to stress
Get enough Zinc
Zinc is an essential mineral that is critical to healthy sperm production and motility. Zinc reduces oxidative stress by participating in the synthesis of antioxidant enzymes. It's important to note that Zinc is not stored in the body, so it must be consumed regularly to continue to reap its benefits.
The daily requirement of Zinc for men is set at 11mg, but higher amounts, up to 30-40 mg daily, has been shown to be safe and effective for sperm health and fertility.Good sources of zinc include oysters, pumpkin seeds, and beef. A supplement like the Needed Men’s Multi can help support optimal daily Zinc intake.
Eat Antioxidant-Rich Foods
Several factors influence male fertility, including sperm quality, quantity (count), and motility. Each of these parameters is affected by oxidative damage. Antioxidants can help to fight the free radicals that cause oxidative damage.
Several vitamins and minerals act as antioxidants, and antioxidants are found in many colorful plant foods. Some studies have linked antioxidant consumption with improved sperm count. In particular, a 2019 review identified lutein as supportive of sperm count. Lutein can be found in kale, spinach, romaine lettuce, bell peppers, egg yolks, grapes, and more.
Take CoQ10
As a powerful antioxidant, CoQ10 can help support the body against oxidative damage that can impact sperm quality, count, and motility.
In fact, research has found a correlation between the amount of CoQ10 in the seminal fluid of men to their sperm count and sperm motility.
Varying levels of CoQ10 supplementation have been studied for their benefits to fertility. In general a range of 200 to 400 milligrams daily is recommended to support sperm health and male fertility.
While CoQ10 can be found in some foods, the amount is much lower than levels that are studied for their health effects. A high quality supplement can help to ensure you’re getting an appropriate CoQ10 dose to support fertility.
Increase your Healthy Fat Intake
Omega-3 fatty acids are associated with improved sperm parameters. Some of the best sources of Omega-3s include wild-caught salmon and sardines. If regular fish consumption isn’t realistic, an Omega-3 supplement is a wise choice.
Reduce Your Unhealthy Fat Consumption
Unhealthy fats like trans fats and processed seed oils are detrimental to the body in many ways, including reproductive health. In fact, research has shown that consumption of trans fats can “profoundly reduce sperm counts.”
Limit Your Exposure to Environmental Toxins
Environmental toxins exist everywhere. They can be in the air we breathe, the fabric of clothes and furniture, our makeup, our deodorant, our laundry detergent, our plastic water bottles, the products used to clean our homes, and so much more. Environmental toxins and endocrine disrupting chemicals are linked to reduced sperm health and count (as well as other health issues), so limiting them can help support healthy sperm.
Other Tips
Some additional lifestyle changes that may help to support sperm count include the following:
- Maintain a healthy weight
- Avoid smoking
- Limit diet drinks and other drinks that contain aspartame
- Limit alcohol consumption
- Avoid high temperatures on the testicles for extended periods of time
When to See a Doctor
Fertility experts generally recommend fertility testing if you are under 35 and have been trying to conceive for at least a year, or over 35 and have been trying for at least six months.
However, if you have ever experienced Issues with sexual function such as erectile dysfunction or difficulty with ejaculation, or if you have any pain or swelling in the groin or testicles, reach out to a doctor immediately.
