Ways to Boost Male Fertility and Increase Sperm Count

Fertility is often seen as a topic mostly focused on women, but male fertility is just as important when it comes to trying to start a family and conception. A healthy sperm count and quality can make a big difference in the chances of conceiving. Whether you’re planning to start a family or just looking to support your reproductive health, there are several ways to naturally boost your fertility as a male and increase your sperm count.

Causes of male infertility

Let’s first take a look at the different causes of male infertility, though. Male infertility is a complex condition that can result from many different factors. This means that a couple who are trying to conceive will not be able to do so. 

Roughly 40-50% of infertility cases in couples are due to male factors, making it an important area of focus for those struggling to start a family. So, understanding the underlying causes of male infertility is crucial in addressing and potentially improving fertility outcomes for males, and their partners too.

Issues with sperm production 

One of the most common causes of male infertility is problems with sperm production. This can include low sperm count (oligospermia), poor sperm motility (the ability of sperm to swim), or abnormal sperm shape (morphology). 

These issues can be influenced by genetic factors, hormonal imbalances, or lifestyle factors such as diet, smoking, and excessive alcohol consumption. Conditions like varicocele, an enlargement of veins in the scrotum, can also impair sperm production by raising the temperature around the testicles, reducing sperm quality.

Hormonal imbalances

Hormonal imbalances are another significant cause of male infertility. Testosterone, along with other hormones like follicle-stimulating hormone (FSH) and luteinising hormone (LH), plays a critical role in sperm production. 

Conditions such as hypogonadism, where the body produces insufficient testosterone, can lead to reduced sperm count and motility. Also, disruptions to the hypothalamus or pituitary glands, which regulate these hormones, can further impair fertility.

Environmental factors

Environmental and lifestyle factors also contribute to male infertility. Exposure to environmental toxins, such as pesticides, heavy metals, and industrial chemicals, can damage sperm or lead to hormonal imbalances. 

Smoking, excessive alcohol consumption, drug use, and obesity are also known to negatively affect sperm quality. Even frequent exposure to heat, such as in hot tubs or saunas, can impair sperm production over time.

By identifying the root causes of male infertility, couples and healthcare professionals can work together to develop targeted treatment plans, which may include lifestyle modifications, medical interventions, or assisted reproductive technologies.

How to boost male fertility

So, how can fertility in males be boosted?

Maintain a healthy diet

A nutrient-rich diet is one of the most effective ways to boost male fertility. Focus on foods high in antioxidants, like fruits and vegetables, as they help to reduce oxidative stress, which can damage sperm. Zinc-rich foods, such as oysters, nuts, and seeds, are also known to support sperm production and testosterone levels.

Exercise regularly

Moderate exercise not only helps maintain a healthy weight but also boosts testosterone levels and improves sperm quality. However, avoid excessive exercise, especially long-distance cycling or weightlifting, as this can negatively impact sperm health. Aim for a balanced workout routine that includes cardio and strength training.

Manage stress

Chronic stress can take a toll on your overall health, including your reproductive system. Stress increases the production of cortisol, a hormone that negatively impacts testosterone levels. Practice stress-reducing techniques such as meditation, deep breathing exercises, or yoga to help lower stress and support fertility.

Take fertility-boosting supplements

Certain supplements are known to improve sperm health. Key nutrients to look for include:

• Zinc
• Folate
• B-vitamins
• Vitamin E
• Vitamin C
• Selenium
• CoQ10

Zita West offers a range of male fertility supplements specially formulated to support male reproductive health.

Stay hydrated

Dehydration can affect the quality and quantity of sperm production. Drink plenty of water throughout the day to stay hydrated and ensure your body functions optimally, including your reproductive system.

Avoid smoking and limit alcohol consumption

Smoking is known to reduce sperm quality, motility, and count, while heavy alcohol consumption can lower testosterone levels. If you’re trying to conceive, it’s essential to cut down on smoking and limit alcohol intake to boost fertility.

Maintain a healthy weight

Being overweight or underweight can negatively impact male fertility. Obesity can lead to hormonal imbalances that reduce sperm count while being underweight can lower sperm quality. Maintaining a healthy weight through diet and exercise will help optimise your sperm health.

Get enough sleep

Quality sleep is crucial for maintaining healthy testosterone levels and overall sperm health. Aim for 7-8 hours of uninterrupted sleep each night to support your reproductive system. Lack of sleep or irregular sleep patterns can cause hormonal imbalances that affect fertility.

Minimise exposure to environmental toxins

Certain chemicals, such as pesticides, heavy metals, and industrial pollutants, can harm sperm health. If possible, limit exposure to harmful chemicals by avoiding certain products, wearing protective gear when handling chemicals, and choosing organic food options whenever possible.

Wear loose-fitting underwear

Overheating the testicles can reduce sperm production. Tight underwear and long periods of sitting can cause an increase in temperature around the scrotum, negatively impacting sperm count. Switch to loose-fitting boxers and take regular breaks from sitting to avoid heat build-up.

Male fertility can be influenced by a variety of factors, but making a few simple lifestyle changes can significantly improve sperm count and quality. By maintaining a healthy diet, managing stress, and incorporating fertility-boosting supplements, you can increase your chances of conception. 

Zita West provides you with high-quality male fertility supplements and fertility resources tailored to your needs. Visit the Zita West website for more information on what fertility supplements they have on offer.