Did you know that one in six couples suffers from infertility? The most surprising thing about this is that, according to experts, one in three cases of infertility is due solely and exclusively to male infertility .
Now, if we talk about male fertility, we can see that it is one of the most outstanding characteristics of the organism of man, since in itself it encompasses the attributes that every man should have: virility, optimal levels of testosterone and, of course, good sperm count.
However, although infertility is not always treatable, some strategies such as a healthy diet, using supplements or avoiding a sedentary lifestyle could help improve male fertility.
Do you want to be a totally fertile man? Discover these 7 ways to increase male fertility .
What is male infertility?
Male infertility occurs when a man has little chance of making his female partner pregnant.
Generally speaking, sperm quality is the main cause of male infertility . However, there are several factors that can affect sperm quality and sexual function; some of them are:
- Decreased libido: Libido is nothing more than the desire that a person can achieve to have sex. Some supplements and foods can stimulate increased libido.
- Erectile dysfunction: is when the man is unable to have or maintain an erection. It is also known as sexual impotence.
- Sperm count: refers to the number or quantity of sperm found in a certain amount of semen.
- Tetosterone levels: it is the male hormone in charge of different processes in man, including virility and fertility.
Male fertility depends on a series of elements that in turn are also subject to the lifestyle that one leads. Therefore, the healthier you are living, the better each of the elements responsible for developing male fertility will develop.
However, there are also techniques, foods, supplements and habits that can improve fertility in men . Find out what they are.
7 methods to improve male fertility
1. Exercise regularly
In the beginning, most men start to exercise to improve their physical condition and, therefore, to have a better body. However, exercise not only serves to improve appearance, it also has a number of benefits such as the following:
- Contribute to good health.
- Help level blood sugar levels.
- Improve mood.
Yes, constantly exercising helps increase male fertility , especially by contributing to the production of testosterone. In fact, a study found that men who exercised regularly had better semen quality who, for various reasons, led a sedentary lifestyle.
Therefore, if you are considering increasing your fertility, exercising should be the first option.
2. Minimize stress
Did you know that stress can be one of the causes of male infertility ? Stress, in addition to producing different harmful effects on the body, can also affect your sexual life, generating dissatisfaction and infertility.
Some research indicates that the hormone cortisol may be the cause of these adverse effects of stress. This is because prolonged stress raises cortisol levels, automatically tetosterone levels begin to decrease.
However, stress can be managed on your own without going to a doctor or spending a lot of money on treatment. Just taking a walk in the park, taking a few minutes to meditate, spend time with your family, or go out to dinner in a different place can help you release stress and feel better about yourself.
3. Get enough vitamin D
Among the vitamins that increase male fertility is vitamin D, which, due to its characteristics, also helps to improve the production of testosterone .
A study of 65 men with low tetosterone levels found that providing 3,000 IU of vitamin D3 daily for a whole year increased testosterone levels by 25%.
On the other hand, other research concludes that optimal levels of vitamin D help with better sperm mobility, but the evidence in this regard may be contradictory. However, it is proven that the consumption of vitamin D can improve fertility in men .
4. Ingest maca root
Also known as ” Latin American ginseng “, maca root is a food that originated in central Peru, used for many years for its ability to increase libido and sexual capacity.
The studies carried out ensure that ingesting 1.5 to 2.5 g of maca root daily can lead to three great positive effects such as the following:
- Considerable increase in the desire to have sexual intercourse.
- Increase sexual potency , decreasing erectile dysfunction.
- Improve sperm count in sperm.
Best of all, maca root is natural, so it does not cause side effects when consumed. However, some critics say that more research is still needed to know for sure what is the extent of the positive effects of this plant in men.
5. Take tribulus terrestris
This supplement (also known as puncturevine) is frequently used to combat male infertility.
Although Tribulus Terrestris does not directly raise testosterone levels, research found that it may possibly increase the effects of libido, which promotes the production of this hormone. On the other hand, some studies claim that this plant contains aphrodisiac properties, so that it also helps fight erectile dysfunction .
However, there is little evidence in this regard, so research continues to fully understand the effects of this plant.
6. Maintain optimal zinc levels
In addition to being an essential mineral, zinc can be found in foods of animal origin such as meat, fish, eggs and poultry.
Various observational studies have been able to determine that low zinc levels are also related to low testosterone levels, poor sperm quality and an increased risk of male infertility.
Therefore, taking zinc supplements and consuming foods of animal origin could improve tetosterone levels and sperm count.
7. Ingest vitamin C
Consuming antioxidants is vital to prevent male infertility . Precisely for this reason vitamin C constitutes an elementary function in terms of increasing male fertility, mainly due to its positive effects on the sperm count in sperm.
In other words, vitamin C not only works to prevent a cold, but it can also increase sperm motility by up to 100% in as little as 2 months, according to a study conducted to verify its effects.
The recommended dose for this is 1000 mg twice a day for about two months. However, always take into account the opinion of your trusted doctor, who will be able to establish the recommended dose according to your current condition.
Conclution
Infertility affects millions of men in the world. If you are one of them, you should focus primarily on improving your overall health. After you have done it (or in the course of it) take into account each of the tools and ways that can help you improve fertility.
If, having followed each of these tips, you still do not get the results you want, it is recommended that you go to a specialist doctor who will evaluate you and determine exactly what are the causes and treatment for the condition you are suffering from.
Reference
- Dr. Atli Arnarson. “10 Ways to Boost Male Fertility and Increase Sperm Count.” For Authority Nutrition [Revised April 2017]
