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FertilityMale Fertility

5 Ways to Boost Male Fertility and Increase Sperm Count

By July 8, 2020April 7th, 2021No Comments

Infertility is more common than you might think. It effects roughly one in every six couples globally – and as many as almost one in four in Ireland. So, it’s REAL. But did you know that it is estimated that one in every three cases is due to fertility problems in the male partner alone?

Male infertility can be caused by a number of issues, including low sperm production, abnormal sperm function or blockages that prevent the delivery of sperm. It can also be caused to chronic health problems, injuries and lifestyle choices.

What’s important, though, is that, like female fertility, male fertility CAN often be increased, whether by a healthy diet, supplements or other lifestyle strategies.

The following 5 science-backed tips have been shown to help to boost sperm count and increase male fertility:

1

Exercise regularly

In addition to being good for your general health, exercising regularly can boost testosterone levels, boost sperm count and quality, and improve fertility.
Studies have shown that men who exercise regularly have higher testosterone levels and superior semen quality than inactive men.

However, experts warn that it’s important to strike the right balance between inactivity and excessive exercise - too much exercise can actually harm sperm production, while sports such as cycling can even lower sperm quality.

2

Stock up on vitamin C

While vitamin C’s ability to boost the immune system has never been in doubt. recent research indicates that taking antioxidant supplements, such as vitamin C, can even improve fertility.

A study in infertile men, for example, showed that taking 1,000-mg vitamin C supplements twice a day for up to 2 months increased sperm motility by 92% and sperm count by more than 100%. It also reduced the proportion of deformed sperm cells by 55%.

3

Reduce stress levels

It’s hard to get in the mood when you’re feeling stressed, but did you know that stress could even impair your fertility?

Researchers believe the hormone cortisol may partly explain these adverse effects of stress.

Prolonged stress raises levels of cortisol, which has strong negative effects on testosterone. When cortisol goes up, testosterone levels tend to go down.

While some stress is simply unavoidable in modern lift, be sure to incorporate stress-management techniques, such as exercise, meditation or simply spending time with friends, in order to keep stress levels in check.

4

Get enough vitamin D

Vitamin D can be important for male and female fertility. It’s another nutrient that may boost testosterone levels.

One observational study found that vitamin-D-deficient men were more likely to have low testosterone levels. A controlled study in 65 men with low testosterone levels and vitamin D deficiency supported these findings. Taking 3,000 IU of vitamin D3 every day for 1 year increased their testosterone levels by around 25%.

5

Quit smoking

It’s expensive, it’s bad for your health and it can even impact negatively on male fertility. So, gents, if you’re still lighting up, isn’t it time to kick the habit?

Smoking’s implications for fertility are profound. Not only can it can reduce the quality of semen and result in a lower sperm count, but regular smoking has been shown to affect the sperm’s normal swimming patterns and can even result in male sexual impotence (the inability to get or maintain an erection).

The good news is that stopping can reverse some of the damage done by smoking, improving the sperm count and quality, and reducing the risk of impotence over time.

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