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Staying active, minimizing stress, and making changes to your diet and lifestyle may help support male fertility. Certain supplements may also be beneficial for increasing sperm count.
Fertility refers to your ability to reproduce without medical assistance.
Male infertility is when a person assigned male at birth is unable to initiate a pregnancy with their partner after
Sometimes male infertility is linked to sexual function, while other times, it could be linked to semen quality. Some examples may include:
- decreased sperm count, motility, or quality
- decreased libido, also known as sex drive
- erectile dysfunction
- low hormone levels, such as testosterone and prolactin
- taking certain medications, such as steroids
While infertility is not always treatable, there are some things you can do to boost your chances of conceiving.
Here are 10 science-backed lifestyle factors, foods, nutrients, and supplements to help boost male fertility.
D-aspartic acid (D-AA) is a form of aspartic acid, a type of amino acid that’s sold as a dietary supplement.
D-AA is mainly present in certain glands, such as the testicles, as well as in semen and sperm cells.
Some animal studies suggest that taking D-AA supplements may help increase testosterone levels, which is the male sex hormone that plays an essential role in male fertility.
Similarly, a 2012 study involving males with infertility suggested that taking 2.66 grams (g) of D-AA for 3 months increased their testosterone levels by up to 60% and sperm count and motility by up to 100%. The number of pregnancies also increased among their partners.
However, the evidence is not consistent.
For example, a
It’s important to speak with a healthcare professional before taking D-AA supplements. More human research is needed to fully support its use in improving male fertility.
Research suggests that regular physical activity may help
That said, research on the best intensity levels and duration of physical activity for increased male fertility is mixed.
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If you’re not currently active and want to improve your fertility, speak with a healthcare professional. They could help develop a physical activity plan, such as an exercise regimen, that’s right for you.
Learn more about exercise and testosterone.
Oxidative stress occurs when the body’s levels of reactive oxygen species (ROS) reach harmful levels. This may happen due to disease, older age, environmental pollutants, or not following a health-promoting lifestyle.
Some evidence indicates that taking antioxidant supplements may
That said, it’s important to note
It’s hard to get in the mood when you’re feeling stressed, but there might be more to it than not feeling up for sex.
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Stress has also been
This may be due to cortisol, often referred to as the stress hormone. Prolonged stress raises cortisol levels, which may
Some ways to help reduce stress levels may include:
- taking a walk
- meditating
- exercising
- writing in a journal
- speaking with a friend, family member, or healthcare professional
Learn more about 16 ways to help reduce stress levels.
Some research suggests a link between low vitamin D levels and low testosterone levels, which could affect male fertility.
However, the authors of a
Speak with a healthcare professional before taking vitamin D to increase your testosterone levels. They may suggest a better alternative for you.
Tribulus terrestris, also known as puncture vine, is a medicinal herb sometimes used to help enhance male fertility.
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Despite these promising results, limited research exists on the effects of Tribulus terrestris supplementation on improving male infertility.
Fenugreek (Trigonella foenum-graecum) is a popular culinary and medicinal herb.
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Keep in mind these studies examined fenugreek extracts. Whole fenugreek, which is used in cooking and herbal tea, is unlikely to be as effective.
Zinc is an essential mineral found in high amounts in animal foods, such as meat, fish, eggs, and shellfish.
Getting enough zinc is one of the cornerstones of male fertility.
Observational studies indicate that low zinc status or deficiency is
Also, some research shows that taking zinc supplements may help
Ashwagandha (Withania somnifera) is a medicinal herb that has been used in India since ancient times.
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Specifically, it increased:
- sperm count by 167%
- semen volume by 53%
- sperm motility by 57%
A 2022 research review that the American Urological Association (AUA) conducted showed that ashwagandha helped increase testosterone levels by an average of 14% in 3 small studies compared to taking a placebo.
Speak with a healthcare professional about whether ashwagandha is the right supplement for you.
Maca root is a popular plant food that originated in central Peru. Traditionally, it has been used for its ability to enhance libido and fertility.
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Similarly, a
However, the AUA notes that only one study looked at the effects of maca root on erectile dysfunction and the results were insignificant.
More human research is needed to support maca root for improving male fertility.
Many things can help boost fertility, but what works for you depends on the cause of your fertility issues.
For this reason, anything that improves your overall health may help boost your fertility.
Some additional tips to help boost male fertility may
If lifestyle changes do not help improve your fertility, speak with a healthcare professional. They could help develop a plan for you.
How do I increase my sperm count naturally?
Some ways to help increase your sperm count may include staying physically active, maintaining a healthy weight, taking certain supplements, and quitting smoking if you smoke.
What increases sperm fast?
There’s no magic formula for quickly improving sperm quantity. Speak with a healthcare professional if you’re experiencing infertility. They could help develop a plan for you.
What foods build more sperm?
Research suggests that
Infertility is fairly common and affects many people worldwide.
If you’re having fertility issues, one thing you can do is focus on activities that support your general health. Many of the tips mentioned above are key components of a health-promoting lifestyle.
There’s no guaranteed fix, but if nutrient deficiencies or low testosterone levels are contributing factors, it’s possible that these lifestyle tips may help.
Learn more about at-home male hormone testing with LetsGetChecked.
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