The spotlight is usually on the female when a pair are attempting to become pregnant. Male fertility is just as essential and can be boosted with a few changes to one’s lifestyle.
Approximately one out of every five males has a low sperm count. In approximately 20% of cases where couples are having trouble getting pregnant, the issue is primarily due to male infertility.
Studies have discovered that a person’s habits and behaviors significantly contribute to their semen quality and the capacity of sperm to move effectively toward an egg during fertilization.
It is recommended that before attempting to conceive, you should consult your doctor regarding any pre-existing health issues and take steps to make positive lifestyle changes such as those outlined here. This will ensure that your sperm is of the highest quality possible.
What Is Male Fertility?
Men (or those assigned male at birth) possess the capability to procreate. The testes are responsible for the creation of sperm, which gives men the ability to fertilize an egg; in addition, the ability to get an erection and ejaculate sperm that reaches the egg is also part of the process. A male can be said to be having difficulty conceiving after a year of unprotected intercourse with a female partner without success in becoming pregnant.
Many couples of reproductive age experience fertility problems, with estimates ranging from 8 to 12 percent. Approximately one-fifth to one-third of infertility cases among couples are attributed to male factors, and males are responsible for roughly half of all such issues.
Various elements can have an impact on male fertility, such as environmental components, lifestyle, heredity, and more. It is important to be aware of certain concepts when considering fertility, such as libido, sperm amount, sperm mobility, and testosterone amounts.
What Can Contribute to Male Fertility Issues
Fertility issues often have multiple causes. Good fertility is related to overall wellness, nutrition, heredity, and other factors. Vitamins and specific nutrients are essential for sustaining a healthy fertility.
9 Lifestyle Factors that Help
1. Lose excess weight.
If your BMI is higher than usual, try to shed some pounds. Studies demonstrate that obesity has a major effect on male fertility difficulties, and can cause hormone levels to drop, resulting in a decrease in sperm production and concentration. It appears that there is some disagreement over the evidence, but it is possible that a correlation exists between being overweight and lower mobility and form of sperm. This can lower the probability of the sperm joining with the egg.
It is becoming more obvious that obese males can have an influence on the molecular characteristics of sperm and harm the DNA of sperm. The sperm’s DNA must be intact in order for fertilization to be successful and for a baby to develop normally. It has been suggested by some studies that if a father is obese, it can have a negative effect on the health of their future children, leading to an increased risk of the offspring developing chronic illnesses.
Achieving the perfect weight can be accomplished by having a nutritious diet and engaging in physical activity.
2. Stop smoking.
Cigarette smoking can decrease the amount of seminal fluid, as well as the number and mobility of sperm. People who smoke could have a lower concentration of zinc in their semen, which could decrease sperm production.
Smoking may lead to damage in the small hairs that allow semen to travel through the epididymis (the tube that transfers sperm made in the testes), which in turn can also have an adverse effect on sperm function. Smoking can also harm erectile function.
Persisting to smoke also endangers your partner through second-hand smoke.
The positive outcome is that the adverse impacts caused by smoking can be remedied if you quit. Inquire with your doctor if you require assistance quitting smoking, as there are NHS stop-smoking schemes that could raise your odds of quitting.
3. Cut back (or cut out) alcohol.
Drinking alcohol excessively can affect the quality of sperm. Decreasing the amount of testosterone, follicle-stimulating hormone, and luteinising hormone (LH) is one of the primary factors that manages the reproductive system. Consuming alcohol has been linked to an increase in oestrogen, which can result in a decrease in sperm production. Research has found that even a moderate intake of five alcoholic beverages in a week can detrimentally impact the quality of sperm.
4. Avoid recreational drugs.
It is speculated that marijuana and cocaine can have an impact on male fertility, yet due to the inappropriateness of conducting large-scale studies, it is inconclusive as to whether this is true.
Taking anabolic steroids (which some men use to increase their muscle mass), amphetamines (a stimulant drug), and drugs such as heroin and methadone can all have a negative effect on sperm quality. If you are taking any of these medications, consult with your physician to devise a plan to break the habit.
5. Do regular exercise.
It is essential to exercise regularly in order to keep your heart healthy and to maintain a healthy body weight in order to increase fertility.
Research has consistently indicated that men who are generally more active tend to have higher sperm counts than those who are less active. Target at least 30 minutes of medium-intensity physical activity, five times during the week.
6. Manage your stress levels.
Stress can reduce hormones such as LH and testosterone. It is hypothesized that this could impact sperm quality, though further research is necessary to decisively link the two.
‘Mental stress affects us in many ways. Dr. Rosen, a general practitioner, states that exposure to radiation can have an impact on one’s sex drive, fertility, and possibly the quality of sperm.
Discover some straightforward breathing and meditation methods that you can consistently utilize during times of strain. The Headspace app is a great starting point.
7. Keep an eye on temperature.
Increased temperature of the testicles might impair sperm quality. Try not to stay in the same position for a long time with your laptop heating up your groin area or keeping a hot phone in your pocket. Also, don’t take long hot baths, saunas and Jacuzzis.
Instead of tight-fitting clothing, opt for loose-fitting pants and underwear (ex. boxers). If you’re employed in a sweltering place or spend hours in a seated position, it is essential to get up and get outdoors on a regular basis.
8. Eat a healthy diet.
Eating a lot of processed meat, caffeine, red meat, saturated fatty acids and trans fats is associated with having poor quality semen.
Eating a lot of fruit, vegetables, whole grains and fish has been associated with higher sperm quality. Eating a diet that follows the Mediterranean style can help to promote heart health, which in turn can aid fertility.
Ensure that your nutrition includes plenty of antioxidants like vitamin C, folate, zinc, and B12. You should strive to consume at least five servings of fruits and vegetables daily to obtain the best nutrition from your diet. Discuss your dietary habits with your doctor to determine if you require a nutritional supplement, particularly if you follow a vegan diet.
Eating foods that are high in omega-3 fatty acids, like walnuts or fish like salmon, sardines, mackerel, and herring, can assist in sperm production.
9. Talk to your GP.
If you suffer from certain medical conditions such as sickle cell or thalassaemia or any other hereditary diseases, it would be beneficial to visit your doctor for a pre-conception consultation.
If you are a male who has gone through groin surgery or received care for testicular cancer, it would be beneficial to consult a physician about fertility at an earlier stage.
It is important to get tested for STIs as soon as possible, if needed, and to receive treatment/exclusion if necessary.
If you and your partner have been engaging in unprotected sexual intercourse for a year without becoming pregnant, then go to the doctor together to talk about potential fertility treatments, like in vitro fertilization.
The Best Vitamins and Minerals That Can Promote Sexual Wellness
Zinc
Zinc is essential for maintaining sexual health. Your body requires it to create sperm, enabling the sperm to move around effectively and with a healthy quantity. Research on animals has shown that there is an obvious and direct connection between zinc levels and the quality of sperm. The outcomes of taking zinc supplements to enhance sexual health are inconclusive–while some research studies have indicated that zinc supplementation boosted sperm motility, other studies could not confirm these results. It is vital to make sure that you are getting your body the necessary amount of zinc, which is 11 mg per day.
Folate
Folate is an important B vitamin. This double-blind randomized placebo-controlled study showed that taking a combination of folic acid and zinc may increase sperm count. Despite other research, it was found that folate did not increase male fertility when used alone.
Carnitine
The family of compounds referred to as carnitine includes L-carnitine, acetyl-L-carnitine, and propionyl-L-carnitine. Taking this supplement can assist in promoting healthy mobility of sperm, however it does not affect the amount or concentration of sperm.
Vitamin C
Vitamin C is a strong antioxidant that has numerous positive effects on health. Vitamin C is known to have several advantages, such as helping to bolster the immune system, and it may also help to improve the quality of semen.
Sperm is vulnerable to harm from free radicals, and vitamin C’s antioxidants may help to reduce the negative impact of the free radicals and boost male fertility. This research revealed that taking vitamin C can help increase the number and activity of healthy sperm.
Vitamin D
Vitamin D plays a vital role in maintaining the health of your bones and keeping your immune system working properly. This research has suggested that a lack of vitamin D may be associated with certain sexual health problems, including a lower sperm count and a decrease in sperm motility. It is essential to have adequate Vitamin D levels in order to keep hormonal balance of testosterone. It is suggested that you take 600 IU (15 mcg) of vitamin D daily.
Selenium
Selenium, a mineral present in the earth, is necessary for the proper functioning of the thyroid gland. The state of one’s thyroid can have an effect on the quality of sperm. This investigation revealed that taking selenium orally can increase sperm motility and chances of becoming pregnant. The majority of the participants (56%) in the study experienced changes, although not everyone did.
Vitamin E
Vitamin E is a collective term for a variety of fat-soluble substances that act as antioxidants, defending against dangerous free radicals and shielding sperm from harm caused by oxidative stress. This research revealed that after a period of three months, male participants who were given supplements of both vitamin E and selenium demonstrated an enhancement in both their resistance to oxidative stress and sperm mobility.
Best Supplements for male sexual wellness
CoQ10
CoQ10 can be deemed to be one of the most studied supplements when it comes to male fertility. This is a substance that is created in the body and kept in the mitochondria, which are the powerhouses of the cells. It has antioxidant properties. The potential to defend sperm from detrimental free radicals might be attributed to the antioxidant properties of CoQ10.
This study has shown that the presence of CoQ10 in semen is linked to healthy sperm. Additionally, a comprehensive analysis of 15 randomized clinical trials indicated that some dietary CoQ10 may improve sperm quality, particularly in terms of sperm count and sperm motility. A different examination revealed that males who took CoQ10 experienced a rise in sperm concentration and sperm motility compared to a group that consumed a fake pill.
Fish oil
Omega-3 fatty acids found in fish oil capsules are an essential component of a healthy diet, contributing to overall health and well-being.
It has been determined that DHA and EPA are essential elements of sperm cell membranes, and certain studies have indicated that a diet that includes omega-3 fatty acids is associated with healthy sperm quantity. Additionally, according to this recent examination, males who received omega-3 treatments showed a notable increase in sperm motility when compared to the placebo group. Further research is required before this can be seen as definitive.
D-aspartic acid
D-aspartic acid is an endogenous amino acid. Further investigation is required, but there is some proof to show that d-aspartic acid may be responsible for triggering a certain hormone in the brain that leads to an increase in testosterone production. The majority of research looking into the consequences of taking d-aspartic acid has been conducted on men who take part in weight lifting, a practice that can lead to an increase in testosterone generation. It is essential to conduct further, carefully constructed research to determine the facts with certainty. Despite this, D-aspartic acid is widely used in supplements aimed at increasing testosterone production.
Alpha lipoic acid
The body produces its own antioxidant called Alpha lipoic acid. Evidence has shown that oxidative stress can be managed through systematic reviews. Previous research has indicated that oxidative stress can be detrimental to male fertility and sexual health as a whole. Therefore, taking alpha lipoic acid can help promote general wellbeing, as well as sexual wellbeing.
Ashwagandha
Ashwagandha is a widely used adaptogen, a type of herb that is known to aid the body in dealing with different types of stress. This research found that males who took adaptogen supplements experienced an increase in sperm count and sperm motility.
This research has indicated that ashwagandha may help improve male sexual health. After 90 days, the guys who ingested the ashwagandha experienced a noticeable growth in sperm amount in comparison to the starting point. The other aspects of semen quality were enhanced as well, such as the amount of semen and the movement of sperm. In addition, scientists observed boosts in testosterone levels, which can also encourage sperm production.