Did you know that your diet has a direct impact on the quality of your sperm?
One in every six couples experiences male infertility, and according to studies, one in every three of these cases is the result of the male partner’s fertility issues.
Over the past 50 years, male infertility has steadily decreased. According to a study, the number of sperm produced has reduced by 50% over the past 60 years.
Worldwide, the fertility rate for men under 30 has likewise dropped by 15%. Male fertility is defined by the concentration, motility, or morphology of a male’s sperm.
The rise in poor habits may be the cause of the drop. It has been found that poor diet and overindulgence in alcohol can affect sperm quality and quantity.
Here are some easy and effective ways to improve sperm count in men.
1. Increase intake of Vitamin D
Male fertility benefits from vitamin D. It is a substance with the capacity to raise testosterone levels. One observational study found that testosterone production was substantially more likely to be inadequate in males with vitamin D deficiencies. A controlled investigation including 65 males with low testosterone and vitamin D levels provided support for these conclusions. Their testosterone levels increased by about 25% after a year of taking 3,000 IU of vitamin D3 every day. Sunlight is a source of vitamin D. Additionally, eggs are a good source of vitamin B and D3 (Salmon fish and Cod liver oil are also rich in Vitamin D3). Eggs, a mainstay of breakfast, contain a lot of choline that has been proven in tests to have a major beneficial impact.
2. Ashwagandha
Particularly in men, ashwagandha may support reproductive health and increase fertility. Five grams of ashwagandha per day boosted sperm count and motility in a three-month research including 75 men who were having fertility issues. 5 grams of ashwagandha per day also resulted in better sperm quality in a different trial with extremely stressed men. Moreover, 14% of their partners had been pregnant by the end of the three-month research.
3. Zinc
Zinc contains a variety of special qualities that support numerous bodily processes. Males need it more than females because it aids in sperm production. Additionally, it balances hormones, which benefits men’s testosterone, prostate, and sexual health. A lack of zinc can result in abnormalities in the sperm and is connected to a reduction in the production of viable sperm. A reduction in the levels of serum testosterone is another effect of zinc insufficiency. Foods high in zinc content include red meat, barley, and beans.
4. Soy
According to recent studies, consuming more soy foods and isoflavones is linked to reduced sperm concentration. One study tracked 99 subfertile couples’ male companions over the course of three months. Sperm concentrations were 32% lower in males who consumed the most soy than in individuals who consumed no soy products at all. However, even in the groups that consumed the most soy, sperm concentration was much higher than average. In addition, the study found that other sperm quality factors like motility, morphology, and ejaculate volume were unrelated to soy diet and soy isoflavones (a form of phytoestrogen).
5. Shilajit
Shilajit is a secure dietary supplement for infertility in men. A group of 60 infertile men took shilajit twice daily for 90 days after meals in a study conducted by a reliable source. Over 60% of the trial subjects displayed an increase in their total sperm count at the completion of the 90-day period. Sperm motility increased in over 12% of people. Sperm motility, a crucial component of fertility, is the capacity of the sperm in a specimen to move sufficiently.
6. Avoid excessive alcohol or drug abuse
Few controlled research have examined the connection between sperm health and medication. This is because testing illegal substances may give rise to ethical questions. However, a 2018 study connected the usage of drugs like alcohol, marijuana, and cocaine over the world with lower sperm production.
