Home Remedies to Increase Sperm Count
Inadequate sperm production and quality are one of the most common reasons for male infertility as it decreases the odds of one of the sperms fertilizing the egg for conception.
According to the World Health Organization, the standard concentration of sperm is at least 20 million per ml of semen. Fewer than 15 million sperm per ml is considered a low sperm count, also called oligozoospermia. Conception problems are associated with fewer than 40 million moving sperm in the ejaculate.
Low sperm count or infertility in men is more common than we care to imagine. The optimum level of sperm in a male would be 20 million or more with proper mobility, motility, and morphology. Women often find challenging to conceive nowadays, but it may not always be their problem. It might be because their partner may be suffering from low sperm counts or infertility which can be found out only after testing.
Maca root of the black variety can help improve sperm production and motility. It is a favorite fertility herb that helps balance the hormones.
Take 1 to 3 teaspoons of maca root in 2 divided doses for a few months daily. You can add it to a glass of water, a healthy smoothie or protein shake, or just sprinkle it on cereal. As maca root is high in fiber, start by taking a ½ teaspoon and gradually increase the dosage over a few weeks.
A 2013 pilot study by Indian researchers, published in Evidence-Based Complementary and Alternative Medicine, found that ashwagandha root extract can significantly increase sperm count, semen volume, and sperm motility. The study participants were given 675 mg of ashwagandha root extract in 3 divided doses, daily for 90 days.
Plus, this herb promotes healthy testosterone production. It also improves your overall health, increases vitality and reduces stress and anxiety.
• Mix ½ teaspoon of ashwagandha powder, also known as Indian ginseng, in a glass of warm milk. Drink it twice daily for a few months.
• Another option is to take ashwagandha root extract. Consult your doctor for proper dosage.
Panax ginseng, also known as Korean ginseng, is commonly used in traditional Chinese medicine to help the body adapt to stress. It also can be used to increase testosterone, and sperm count and motility to enhance male fertility. Panax ginseng can help improve erectile performance as well.
Take 1 to 3 capsules of 500 mg Panax ginseng daily for at least three months. Consult your doctor before starting this or any other supplement regimen.
This natural aphrodisiac is very famous for increasing the sperm count. The presence of a compound called as allicin, along with boosting the endurance of the sperm, improves the blood circulation. It also improves the blood circulation in the genital tract and strengthens the sperm count in men. Vitamin B6 in garlic acquires full control over the secretion of sex hormones and reduces damage to the sperms. Merely chew 1-2 garlic cloves thoroughly daily. You can also add to your diet.
Garlic acts as a natural aphrodisiac and increases sperm production. It contains a compound called allicin, which boosts the endurance of the sperm and also improves blood circulation. Plus, the mineral selenium in garlic helps improve sperm motility.
Merely include 1 or 2 crushed garlic cloves in your daily diet.
American Ginseng root – it helps men to have a high sex drive, prevents erectile dysfunction and increases the sexual performance in men. It strengthens the HPA (hypothalamus-pituitary-adrenal) axis, aiding hormonal balance, stress management, and immune function. This traditional herb has shown through different studies that it has helped men have healthier sperm and increased fertility.
The bark of Yohimbe tree helps in proper blood circulation to the male reproductive organs making it useful for people suffering from erectile dysfunction. Yohimbe has been shown to improve men sustain an erection and may help to create an erection firmer. The increased blood circulation to the reproductive organs has also been shown to increase libido and sperm count.
Damiana is another useful herb to cure low sperm count naturally. It also calms the nerves, relieves anxiety, mental tension and acts as a muscle relaxant. Put a ¼ teaspoon of dried damiana leaves in a cup of boiling water and boil for 5 to 10 minutes. Strain this solution and sweeten it with a little honey. Drink it up to 3 times a day for a few months. You can also take this herb in supplement form after consulting your doctor.
Saw Palmetto – Saw palmetto, commonly used for prostate care, is another useful herb to increase sperm count. It is also helpful in treating erectile dysfunction. Take supplements of saw palmetto extract twice daily for a few months, as per physician’s directive. The supplement should contain a whole lot of fatty acids and sterols which help to improve sperm health and count.
Dark chocolate is full of antioxidants, which help to fight harmful free radicals and are good for the heart. People experiencing fertility issues should include this in their diet as free radical damage is the main cause of male infertility. Dark chocolate’s high antioxidant content can compete with acai berry, blueberry, cranberry, and pomegranate, as it has excellent polyphenols and flavanols levels.
The richness of antioxidant in pomegranates reduces malondialdehyde that is responsible for causing damage to the sperm. If you consume it regularly, then it will act very useful in killing the free radicals and improving the sperm count gradually. The other benefits of pomegranate include promoting blood circulation, boosting energy and keeping diseases at bay. Have fresh pomegranate juice without adding sugar or anything else.
Tribulus Terrestris, also known as gokshura, is an Ayurvedic remedy to increase sperm count and improve sperm quality as it can enhance hormone levels. A 2012 study by Indian researchers also found this aphrodisiac herb to be helpful in treating oligozoospermia (low sperm count).
Take 1 to 3 capsules of 500 mg Tribulus Terrestris daily for a few months, but only after consulting your doctor
Studies have found that moderate exercise can help boost healthy sperm production. In fact, a 2013 study published online in the British Journal of Sports Medicine indicates that the increase in sedentary lifestyle among young men has to lead to a decline in the overall quality of semen.
The study found that young men who lived a sedentary lifestyle and watched more than 20 hours of television a week had a 50% lower sperm count compared to those who did not attend much TV.
On the other hand, those who engaged in at least 15 hours of moderate exercise a week had better sperm quality and 73% higher sperm count than those who participated in little or no training.
To increase your sperm count, do some physical exercise for at least 1 hour a day on a regular basis. Outdoor physical activities (except cycling), as well as weight training, are also beneficial.
Stop wearing tight underwear – for the testicles to produce good quality and number of sperms, the temperature there should be less than the body temperature. This is why your balls are located outside of your body. Even a couple of degrees in temperature rise is enough to be wrong, so if you wear tight undergarments that hold your testicles too close to your body, they will hurt your sperm count, even if only slightly. So try giving them space and wear loose undergarments to improve sperm count and quality.
Horny goat weed is a time-tested herb commonly used in traditional Chinese medicine. It helps increase sperm production and treats erectile dysfunction. Horny goat weed supplements though have not been tested for safety as yet. One can take horny goat weed supplement daily for a few months, in consultation with the physician.
Men should look for a multivitamin that contains zinc for protection against diseases, lycopene for preventing prostate cancer, and saw palmetto to help shrink the inner lining of the prostate, which when inflamed can put pressure on the walls of the urinary tract and hamper sperm count.
Scientific tests have proved that the high antioxidants in green tea have good fertility-boosting potential as they neutralize free radicals that can damage sperm cells. Low doses of a compound present in green tea can improve sperm quality, including motility. However, higher concentrations of this compound can have an opposite effect on the health. Drink a couple of cups of green tea daily to enjoy enhanced fertility as well as overall good health.
Shilajit helps in improving physical and mental strength in men. Modern physicians have tested the Shilajit herb for cases of low libido, premature ejaculation, erectile dysfunction and many sexually related disorders. The fertility rates and sperm counts increase by many times with the usage of Shilajit. Most Ayurvedic physicians recommend Shilajit herb for improving stamina and energy levels and sperm count in males thereby helping them feel more powerful and efficient when working out.
Zinc – eating zinc rich food like lamb, venison, yogurt, peas, and shrimp can boost sperm levels, improve their health, function, and quality thus decrease male infertility. Including a zinc rich diet in your meal can enhance the fertility in men. Instead of taking supplements try a natural way and find it more useful.
The presence of lactobacillus bacteria in yogurt contributes towards the growth of sperm count and the chance of fertility. Moreover, yogurt has led to vitamin B12, that is equally necessary for the growth of sperms.
Kidney beans have a significant amount of folic acid in them which is responsible for the excellent health of the sperms. According to the latest research, men having a lower amount of folic acid in the body, are prone to increased risk of sperm damage and also contain too little chromosomes. Furthermore, if you don’t want an egg to get fertilized by an abnormal sperm and follow birth defect like miscarriage then start increasing the number of kidney beans to your diet. Rendering health to the sperms, it will avoid any chance of a birth defect.
Selenium is necessary for the creation of sperm. Studies have shown men with low sperm counts also have low levels of selenium. Cod, halibut, tuna, salmon sardines, shrimp, turkey are rich in selenium can be taken to increase sperm count.
CoQ10 – this anti-oxidant present abundantly in seafood and organ meats is usually taken in the form of supplements and helps protect cells from free radical damage. It also helps to improve sperm motility and health.
Vitamin E – Vitamin E from green vegetables, spinach, papaya, olives, and almonds is great for sperm health and its motility. It is an essential anti-oxidant for the body and helps to increase fertility in men. When taken in the excellent amount it can increase sperm count naturally without having to look for supplements.
Almonds in not just rich in vitamins but also in zinc and amino acids necessary for the growth of sperms. Therefore, you must take almonds to fulfill the sufficiency of these essential nutrients in the body and wish for the increase of sperm count.
Folic acid – this is available from all the types of pulses like beans, lentils, spinach, asparagus, and liver helps to boost sperm count and health which prevents any defect in the embryo when it fertilizes the eggs. So including folic acid in the diet can help to increase sperm health and fertility.
Vitamin C – this vitamin is found in abundance in fruits, red peppers, broccoli, cabbage, potatoes, tomatoes and citrus fruits also improve sperm health and stop them from damage and clumping together. Men must take this vitamin in the right amount to increase sperm health, and this is one of the best methods as to how to improve sperms.
Antioxidants – Antioxidants are the crucial components to having a high fertility that all human beings rely on. Antioxidants help to protect the sperm from damage. These free radicals damage both sperm cell health and the cell’s DNA. Damaged DNA can cause miscarriages, defects or developmental problems for the future child. Supplements of antioxidants are also available to help to improve the health of male sperms. These anti-oxidants, therefore, are especially useful for men with low sperm count and poor sperm health. So, men, please include more of antioxidants in your regular diet.
La Carnitine – red meat and dairy products are food that increases sperm count and motility. These food have a nutrient called La Carnitine which helps sperm in energy metabolism. The lower concentration of this nutrient in the seminal fluid the smaller is the sperm count. Thus, supplementing this nutrient with the necessary food and diet for a few months can help to increase health and quality of sperms in men.
Getting plenty of fresh fruits, vegetables, whole grains, and legumes can help boost fertility. Also avoid tobacco, refined carbohydrates, coffee, tea, alcohol, and foods with artificial additives.
Maintain your ideal weight. Food deprivation in men leads to a loss of sex drive and structural changes to reproductive tissue leading to infertility.
Obesity, on the other hand, can be associated with a low sperm count and impotence, possibly because of higher temperatures caused by excess fat near the testes.
According to the American Society of Reproductive Medicine, regular exercise(five times a week for at least 45 minutes) and a healthy diet enhance fertility by keeping body weight at reasonable levels and relieving stress and anxiety.
Excessive amounts of exercise (marathon running and associated training) can be a cause of infertility because it can lead to amenorrhea (absence of menstruation) in women and a lowered sperm count in men.
If you are not sure what type of exercise is best for you, get yourself a personal trainer. He or she can give you an exercise program to bring your weight and fitness levels into the ideal range.
Relax and Minimize Stress
Stress may reduce your sexual satisfaction and impair your fertility
Researchers believe the hormone cortisol may partly explain these adverse effects of stress.
Prolonged stress raises levels of cortisol, which has substantial adverse effects on testosterone. When cortisol goes up, testosterone levels tend to go down
While severe, unexplained anxiety is typically treated with medication, milder forms of stress can be alleviated by numerous relaxation techniques.
Stress management can be as simple as taking a walk in nature, meditating, exercising or spending time with friends.
Try Tribulus Terrestris
Tribulus Terrestris, also known as puncture vine, is a medicinal herb frequently used to enhance male fertility.
One study in men with low sperm counts showed that taking 6 grams of Tribulus root daily for two months improved erectile function and libido (31).
While Tribulus Terrestris does not raise testosterone levels, research indicates that it may enhance the libido-promoting effects of testosterone
However, further studies need to confirm its aphrodisiac properties and evaluate the long-term risks and benefits of supplementing with it.
SUNFLOWER SEEDS AND PUMPKIN SEEDS
Regular consumption of sunflower seeds and pumpkin seeds influences the sperm count thus enhancing the male fertility. Therefore, a man going through low sperm count must include the ¼ cup of raw sunflower or pumpkin seeds every day.
According to the thorough research, the efficiency of walnut in improving sperm count came to be known. By increasing the motility and morphology of male, walnut significantly reduces the problems prevailing with chromosomes. All credit goes to the arginine in walnut that promotes the production of sperms. Eat approximately 75 grams of walnut daily for three months.
The bananas contain bromelain, an enzyme that has complete control over sex hormones. Plus, it also comprises of vitamin A, B1, and C which are known for sperm production and enabling the improvement in stamina. Eat at least 2-3 bananas in understandable form daily or have it mashed in your favorite smoothie or shake.
Fenugreek (Trigonella foenum-graecum) is a favorite culinary and medicinal herb.
One study in 30 men who strength-trained four times a week analyzed the effects of taking 500 mg of fenugreek extract daily.
The men experienced significantly increased testosterone levels, strength and fat loss, compared to a placebo
Another study in 60 healthy men showed that taking 600 mg of Testofen, a supplement made from fenugreek seed extract and minerals, daily for six weeks improved libido, sexual performance, and strength.
These findings were confirmed by another, a more extensive study in 120 healthy men. Taking 600 mg of Testofen every day for three months improved self-reported erectile function and the frequency of sexual activity.
Also, the supplement significantly increased testosterone levels
Here are eight additional tips to boost fertility and sperm count/quality:
• Lead a healthy lifestyle: Unhealthy lifestyle practices impair your overall health, including pregnancy
• Lose excess weight: Obesity is associated with infertility. If you are infertile and obese, weight loss should be one of your top goals
• Limit your alcohol intake: Avoid heavy alcohol consumption, as it may reduce testosterone levels and impair semen quality
• Get enough folate: A few studies indicate that a low intake of folate may impair semen quality
• Get adequate sleep: Getting sufficient sleep is vital to maintaining your health. Restricted or excessive sleep has also been linked to reduced semen quality
• Snack on walnuts: Eating a lot of antioxidant-rich foods, such as walnuts, seems to benefit fertility
• Consider supplements: Antioxidant supplements also seem to work. Some evidence suggests that coenzyme Q10 improves semen quality
• Avoid overeating soy: Soy is rich in isoflavones, which are associated with lower semen quality