These findings were confirmed by another, larger study in healthy men. Taking mg of Testofen every day for 3 months improved self-reported erectile function and the frequency of sexual activity. Also, the supplement significantly increased testosterone levels Keep in mind that all of these studies examined fenugreek extracts.
Zinc is an essential mineral found in high amounts in animal foods, such as meat, fish, eggs, and shellfish. Observational studies show that low zinc status or deficiency is associated with low testosterone levels, poor sperm quality, and an increased risk of male infertility Also, taking zinc supplements increases testosterone levels and sperm count in those who are low in zinc 39 , 40 , Furthermore, zinc supplements may reduce the decreased testosterone levels that are associated with excessive amounts of high-intensity exercise 12 , Studies suggest that ashwagandha may improve male fertility by boosting testosterone levels.
One study in men with low sperm cell counts showed that taking mg of ashwagandha root extract per day for 3 months significantly improved fertility. In comparison, minimal improvements were detected among those who got a placebo treatment A study in 57 young men following a strength-training program showed that consuming mg of ashwagandha root extract daily significantly increased testosterone levels, muscle mass, and strength, compared with a placebo These findings are supported by observational evidence indicating that ashwagandha supplements may improve sperm counts, sperm motility, antioxidant status, and testosterone levels 44 , 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. Several studies in men showed that taking 1. Studies also suggest that maca root may improve sexual performance. In men with mild erectile dysfunction, taking 2. Taking 1. These findings have been partly confirmed by reviews, but the researchers noted that the evidence is weak and more research is needed before definite claims can be made 51 , Many things can help boost fertility, but what works for you depends on the cause of your fertility issues.
Many of the tips mentioned above are key components of a healthy lifestyle. Alcohol, even in moderate amounts, can affect your sexual health. It can lead to loss of libido and infertility in both men and women. Learn more…. Many couples experience problems with infertility when trying to conceive. Here are the common symptoms of infertility. Learn about the different types of sperm motility and whether Y "boy" chromosomes actually swim faster than X "girl" chromosomes.
A healthy sperm count can help increase your chances for conception. Here are seven things you can do to promote healthy semen. Nux vomica can affect the nervous system, and is most often used to treat conditions that are acute, or develop rapidly and have a short course. Semen is the fluid containing sperm that is released during…. Many factors can affect your sperm count.
A semen analysis can help you determine if your sperm count is normal. If your sperm count is abnormal, work…. The food you eat. Here are 8 nutrient-packed foods known to help with blood flow…. Spermatogenesis is the complete cycle of sperm production and maturation. It constantly supplies your body with sperm able to travel through the….
We'll take a look at fertility testing for men and what may or may not be contributing to the challenge of having a child. In one study of sperm donors , those who spent more time engaging in physical activity had increased progressive motility. In another , physically active men were shown to have improved sperm motility and morphology as well as healthier hormone profiles for fertility including higher levels of testosterone, the hormone which drives the male reproductive system when compared to their more sedentary counterparts.
Some of the sperm improvements found with exercise may come from shedding excess weight. Being overweight or obese has been associated in research with lower sperm count and decreased motility.
A study assessed male partners in subfertile couples, classifying them into four categories: underweight, normal, overweight, and obese. Researchers concluded that sperm quality, concentration, count, and motility were all slightly lower in overweight and obese participants than in those with normal weight.
Additionally, rates of oligospermia low sperm count and azoospermia sperm count of zero were more prevalent among obese patients, compared with normal weight men. Embarking on a regular exercise routine may have a remarkable improvement on your sperm health. One study demonstrated that a week aerobic training program, consisting of hour-long workouts on a treadmill three times a week, lead to improvement in the sperm count, motility and normal morphology of obese patients.
What type of exercise is best for sperm improvement? In one study , men who practiced physical activities such running or swimming at least 3 times per week had better sperm motility and morphology, and lower levels of dead or dying sperm in their semen samples.
Another study measured the sperm improvement impact of several exercise regimens:. The study found that, while all of the above exercise regimens had positive effects on sperm health, the best exercise method for sperm improvement was moderate intensity continuous training. This suggests that sperm improvement can be seen by adopting the simple habit of walking or jogging most days of the week.
Cycling for five or more hours per week has been associated with reductions in sperm concentration and motility, and in one study, men who reported cycling for 1. Other high-intensity activities correlated with detrimental effects on sperm health include long-distance running such as marathons, vigorous training, and high-altitude mountain trekking. Overall, a moderate approach to physical activity is recommended for sperm improvement. Learn more about exercise and sperm health.
Cigarette smoking has long been considered one of the leading risk factors in male infertility. A review examined 20 different studies of tobacco use and its effects on sperm health, and found that smoking was associated with significantly reduced sperm count and motility—and that the more you smoke, the stronger these effects are.
According to the American Society for Reproductive Medicine ASRM , infertility rates among smokers both male and female are twice as high as among non-smokers. Additionally, because smoking has the potential to damage the genetic health of sperm, those who smoke have a higher risk of having difficulty conceiving naturally, parenting a pregnancy that ends in miscarriage, or going through an unsuccessful IUI or IVF cycle. In one follow-up study of men who quit smoking, sperm motility and morphology began to return to normal within an average of six months.
And research shows that former smokers who quit more than six months ago might have similar semen parameters to non-smokers. Learn more about smoking and sperm health.
The relationship between alcohol consumption and sperm health is a bit complex. We do know that high alcohol consumption is associated with decreased sperm health, with negative impacts on all sperm parameters. However, it may not be necessary to completely remove alcohol from your life in order to improve your sperm health. Additionally, it appears that occasional and social drinking has no significant impact on sperm health.
Learn more about drinking and sperm health. Certain drugs and medications—whether prescription or not—are associated with reduced sperm quality and sperm count. It might seem that—since testosterone is the hormone that controls the male reproductive system—adding testosterone to the body would improve fertility.
In fact, the opposite is true. This signals the testes to stop the internal production of testosterone, which has long-term detrimental effects on spermatogenesis. Long-term use of steroids is associated with drastically lower percentages of motile and morphologically normal sperm, reaching zero sperm count in many instances.
For many steroid users, sperm health improvement can be seen within 4—12 months of stopping the drugs; this recovery process can be assisted with certain medications. However, a subgroup of men might have irreversible damage to their sperm production despite all medical interventions. Men who hope to improve their fertility should avoid—or stop using—steroids. Fertility specialist urologists and andrologists are the best qualified to treat male fertility issues, and can help diagnose male infertility problems and treat them medically.
Depending on the etiology of male infertility, some fertility medication may be effective for male fertility and sperm health. These medications are prescribed by a doctor for specific, diagnosed causes of reduced fertility. Three of the most common medications for sperm improvement:. Learn more about treatments for male fertility. Table of contents: Understanding sperm parameters Sperm testing Why improve your sperm health?
Diet and sperm health Exercise and sperm health Smoking and sperm health Alcohol and sperm health Drugs, medications, and sperm health Sperm improvement medication References. Just like the phytoestrogens in soy, xenoestrogens can wreak havoc on sperm concentration. On a side note, some of the same chemicals in pesticides can come from non-stick cookware. Some of this could be due to sex steroids given to cows.
One small study associated higher amounts of fish consumption with better sperm motility. Other studies were inconclusive. The benefits associated with fish for sperm health are likely due to their high concentration of omega-3 fatty acids, but the role of fish in sperm health is unclear overall. A study of men who had sperm analyzed at a fertility clinic showed that men who ate higher amounts of fruits and veggies, particularly green leafy vegetables and beans legumes , had higher sperm concentrations and better sperm motility compared to men who ate less of these foods.
This is not surprising since plant-based whole foods are high in anti-oxidants such as co-enzyme Q10, vitamin C, and lycopene. These micronutrients have been linked to higher sperm concentrations.
Several studies have shown that co-enzyme q supplements may have a positive impact on sperm health , but ultimately we need more studies to make definitive recommendations.
In , in a small study, researchers assigned men ages 21 to 35 to eat or not eat approximately 18 walnuts daily for 12 weeks. The researchers analyzed sperm parameters before and after the study period. They found significant improvements in sperm vitality only in the nut group.
Edwin K. McDonald IV, MD, is dedicated to improving the health of individuals and communities through nutrition education. This episode features urologist Scott Eggener, MD. Listen as Dr. Eggener answers questions related to testicular and prostate health. Subscribe wherever you get your podcasts. We offer online appointment scheduling for video and in-person appointments for adult and pediatric primary care and many specialties. Skip to content Appointments Close Appointments Schedule your appointment online for primary care and many specialties.
Schedule an Appointment Online To request an appointment, please use our secure online form. Request an Appointment Get an online second opinion from one of our experts without having to leave your home. Care Connection Ingalls For help with Ingalls Care Connection, call us at or email portalsupport ingalls. Share with facebook Share with twitter Share with linkedin. Forefront Health and Wellness. Don't make the mistake of letting a diet kill sperm.
Call Us At Is declining sperm quality really a problem? Why are sperm counts dropping? Is our diet killing sperm? Processed meats This is not surprising—recent studies link processed meats to all sorts of illnesses.
Trans fats Researchers are primarily concerned about trans fats increasing the risk of heart disease. Soy products Soy products contain phytoestrogens—estrogen-like compounds that come from plants. Pesticides and bisphenol a BPA Honestly, these are probably the scariest on the list because they are not foods, but they still end up in what we eat.
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