Because a healthy sperm count is required for conception, if you and your spouse want to have a child, you should look into boosting sperm count. Many factors affect sperm count, including age and lifestyle choices. Fortunately, there are ways to improve your sperm count naturally by changing your diet, exercise routine, and other habits.

It’s not uncommon to want to improve your sperm count. You may have tried many things, but nothing seems to work. Questions like “Does zinc increase sperm volume?” or “Does coffee affect sperm quality?” are common among those looking for answers about how they can boost their fertility. In this post, we’ll look at how to increase sperm count, what causes low sperm count, and how you can improve your swimmers’ health.

What is a Healthy Sperm Count?

Normal sperm counts range from 15 million to more than 200 million per milliliter of semen. If you have fewer than 15 million or less than 39 million sperm per ejaculate, doctors would likely diagnose your condition as a low sperm count called oligospermia.

When there aren’t enough sperm, it becomes less likely that they will reach and fertilize an egg—thus leading to fertility problems. One way to learn about one’s sperm count is through a semen analysis. To have an accurate reading, schedule an appointment with a urologist who will collect a sample and send it to an andrology lab for testing.

Let’s look at what makes up a healthy sperm:

Volume. This measures the concentration of sperm in your semen. A healthy sperm count is at least 15 million per milliliter.

Movement. Doctors refer to this measurement as “motility.” It reflects how well or quickly your sperm moves toward the egg of a woman you’re trying to impregnate. Ideally, at least 50% of them will swim in that direction.

Shape. In their normal state, sperm have heads shaped like an egg and long tails. The tail allows the sperm to swim toward an egg cell. Sperms with standard shapes have a better shot at reaching your partner’s egg.

What Can You Do to Improve Your Sperm Count and Motility?

There are many ways you can increase the number of healthy, high-quality sperm that you produce.

Eat a Healthy Diet

A healthy diet is the first step in improving your sperm quality. Eating a balanced and nutritious diet can help improve your energy levels and overall health, which will also benefit your sperm count. Foods rich in zinc, such as oysters, nuts, and beans, may also boost fertility.

Reduce Stress

Stress can harm your overall health, including your sperm count. When stressed out, your body produces cortisol, which increases blood sugar levels. This can lead to an increase in insulin resistance and obesity. Both of these conditions can lower sperm motility and cause infertility issues.

Stop Smoking and Limit Alcohol Intake

Men who smoked cigarettes tended to have lower sperm counts and reduced semen volume. Quitting smoking might make these effects reversible. Excessive drinking of alcohol can cause a decrease in testosterone levels, erectile dysfunction, and decreased sperm production by damaging the testicles.

Stay Active

Exercise is crucial because it helps you maintain a healthy body weight. It can also improve blood flow to the penis and increase testosterone levels, which may improve sperm quality. Even moderate exercise, such as walking or swimming, can help improve fertility in men.

Take a Supplement

It has been shown that increasing the quantity and quality of nutrients in your diet will improve sperm quality. You also could consider taking a daily supplement if food alone doesn’t cut it. Here are some of the essential vitamins and minerals to consider:

  • Vitamin C and D
  • Zinc
  • Folate
  • Coenzyme Q10
  • Ashwagandha

The Role of Zinc in Fertility

Zinc is essential for the production of sperm and male fertility. When there isn’t enough zinc in the body, low testosterone levels can occur as well as poor sperm quality. Seminal fluid contains high concentrations of zinc, a mineral essential to the male reproductive system. According to the research, sperm has the highest zinc content of any human tissue or body fluid.

Zinc levels in sperm increase as the cells develop. In one study, researchers examined men’s seminal plasma—the fluid surrounding sperm cells. They found a link between zinc deficiency and poor semen quality, suggesting that low zinc nutrition may contribute to infertility problems in some cases.

Because zinc is so important in sperm formation, it stands to reason that men with higher levels of this element have better-quality semen. Therefore, supplementing can dramatically improve your sperm quality—especially if you don’t eat much meat or seafood!

Zinc supplementation can significantly affect various sperm parameters, boosting volume, motility (the ability to move), and the proportion of normal sperm morphology. Fertility supplements are a good way to ensure your diet contains enough zinc and other minerals, promoting optimal sperm health.

Quick Facts

  • Males are always making sperm. Sperm, on the other hand, takes about 90 days to grow fully. As a result, it is best to make adjustments to improve sperm health for at least three months before attempting to conceive.
  • The testicular environment has an impact on sperm quality. Nutrient levels, heat, pollutants, and other factors all have an effect on the testicular environment.
  • Zinc is an antioxidant-rich mineral that is essential for sperm formation.
  • Zinc levels are strongly linked to higher sperm volume/count and other sperm characteristics. Zinc and other minerals can help preserve sperm from the harmful effects of pollutants.
  • Zinc supplementation may assist improve sperm parameters and low testosterone levels, according to research.

Final Thoughts

Fertility rates can be negatively affected by typical male issues, such as low sperm count and motility. Fortunately, it has been shown that vitamin, mineral, and zinc-rich diets promote healthy sperm counts. Consider supplementing if you have trouble or cannot get these nutrients from your diet.

See a doctor first if you are planning any significant changes in your diet or lifestyle. Taking a sperm count before and after making these adjustments can help you determine the success of your efforts.

Don’t let a low sperm count keep you from fatherhood. Modern advances in medicine and technology can help some men overcome fertility problems and achieve their dream of becoming parents.

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