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How can I make my sperm thick and plenty?

The following are some natural ways to increase sperm count. Get enough exercise and sleep. ... Quit smoking. ... Avoid excessive alcohol and drug use. ... Avoid certain prescription medications. ... Take a fenugreek supplement. ... Get enough vitamin D. ... Take ashwagandha. ... Eat more antioxidant-rich foods. More items...

medicalnewstoday.com - How to increase sperm count: 14 tips to boost fertility naturally

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. In this article, we look at natural remedies, dietary changes, and medicines that may improve sperm count. However, some lifestyle choices and natural remedies can help support the hormones that control sperm production, which may aid the healthy development of sperm and improve sperm count. Certain medical conditions — including inherited genetic disorders, infections, and tumors — can also impact sperm count. Overall, health professionals believe that factors that influence testosterone levels have the most significant impact on sperm number and quality. Doctors consider a sperm count under 15 million per ml to be low, and it may cause fertility issues. Based on the most recent World Health Organization (WHO) guidelines, experts consider a healthful sperm count to be 15 million per milliliter (ml), or at least 39 million per ejaculate. Sperm count refers to the average number of sperm present in one sample of semen. Fertility doctors assess sperm count during routine semen analyses and consider it to be an important factor for fertility. For several decades, researchers have known that sperm quality and fertility rates have been declining in most Western nations. According to one 2017 study, the average sperm count in North America, Europe, Australia, and New Zealand dropped by 59.3% between 1973 and 2011. Despite studies having identified this, scientists still do not fully understand the reasons for this decline. Research into reliable methods for reversing a low sperm count is ongoing. Practitioners of ancient, herbal, and traditional medicine have used several nonpharmacologic remedies to increase sperm count and improve sperm health for thousands of years. What is more, researchers have suggested that most of these remedies can actually influence sperm count in some way.

The following are some natural ways to increase sperm count.

1. Get enough exercise and sleep

Several studies have suggested that weight loss and exercise among people with overweight or obesity can lead to an improved or increased sperm count. However, the science linking a healthy body mass index (BMI) to a healthy sperm count is still weak. One 2017 study examined the benefits of performing a 16 week aerobic exercise program of at least three 50-minute sessions per week. The participants reached 50–65% of their peak heart rate.

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In the study, regular exercise increased sperm count and motility in 45 men with obesity and sedentary lifestyles.

2. Quit smoking

A 2016 meta-analysis that reviewed the results of over 20 studies with a total of nearly 6,000 participants found that smoking consistently reduced sperm count. The researchers found that people who smoked moderate or heavy amounts of tobacco had a lower sperm quality than people who smoked tobacco less heavily.

3. Avoid excessive alcohol and drug use

The number of controlled studies to have explored the link between sperm health and drugs is limited. This is because testing illicit substances can lead to ethical problems. However, one 2018 review has linked the worldwide use of drugs such as alcohol, marijuana, and cocaine to decreased sperm production. Some evidence is conflicting, so further research is necessary to confirm this link.

4. Avoid certain prescription medications

Some prescription medications can potentially decrease healthy sperm production. Once the male stops taking the medication, however, their sperm count should return to normal or increase.

Medications that may temporarily reduce the production and development of sperm include:

some antibiotics

anti-androgens

anti-inflammatories

antipsychotics

opiates

antidepressants

anabolic steroids, which may continue to affect sperm count for up to 1 year after stopping the medication

exogenous or supplementary testosterone

methadone

Males should seek consultation with a healthcare provider if they believe that a medication they are currently taking may be reducing their sperm count or affecting their fertility.

5. Take a fenugreek supplement

Fenugreek has long been in use as a natural remedy for poor sperm health, and advocates suggest that it may help improve sperm count. In fact, one 2017 study found that the patent-pending compound Furosap, which manufacturers developed from fenugreek seeds, significantly improved overall semen quality and sperm count.

Various fenugreek products, including supplements, are available to purchase online.

6. Get enough vitamin D

Researchers are not entirely sure why, but blood levels of vitamin D and calcium appear to impact sperm health. In a 2019 literature review of 18 studies, researchers found a significant association between improved fertility in male participants and a higher level of vitamin D in the blood. However, the study authors do advise caution when interpreting these results, and they recommend further clinical trials to confirm their findings. Research shows that a deficiency in calcium may also adversely impact sperm count. Vitamin D supplements are available to purchase in health food stores and online.

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7. Take ashwagandha

Ashwagandha, or Indian ginseng, has long played a role in traditional medicines as a remedy for several forms of sexual dysfunction. A 2013 study found that 46 males with low sperm counts who took 675 milligrams of ashwagandha daily for 90 days saw a 167% increase in their sperm count.

Ashwagandha is available to purchase online or in health food stores.

8. Eat more antioxidant-rich foods

Antioxidants are molecules that help deactivate compounds called free radicals, which damage cells. Several vitamins and minerals act as antioxidants, and some studies have linked antioxidant consumption with increased sperm count. According to a 2019 review, antioxidants that may contribute to a healthy sperm count include:

beta-carotene

beta-cryptoxanthin

lutein

vitamin C

9. Increase healthful fat intake

Polyunsaturated fats are crucial for the healthy development of the sperm membrane. Such fats include omega-3 and omega-6. A 2019 review of three studies found that males with infertility who supplemented with omega-3 fatty acids experienced a significant improvement in sperm motility and concentration, compared with males who did not take omega-3 supplements.

Omega-3 supplements are available to purchase online from various brands.

10. Reduce unhealthful fat intake

A 2014 study surveyed 209 healthy Spanish males aged 18–23 years. The researchers found that as they increased their consumption of trans fatty acids, their sperm count decreased proportionately.

11. Limit exposure to environmental and occupational contaminants

As pollution and congestion increase, researchers often link environmental factors such as air quality and exposure to toxic chemicals to reduced sperm health and count. Specifically, a 2019 study linked living in highly industrial areas with heavy air pollution to lower sperm counts. Avoiding environmental toxins as often as possible also contributes to better overall health.

12. Limit the consumption of soy and estrogen-rich foods

Some foods, especially soy products, contain plant estrogen. This can reduce testosterone bonding and sperm production. A 2019 study of 1,319 males in China found that higher concentrations of plant estrogen in the semen meant lower quality sperm. Many canned and plastic products are also high in synthetic forms of estrogen. Bisphenol A is a compound that binds to estrogen receptors in the body and may also impact male fertility after exposure, according to one 2019 review .

13. Get enough folate and zinc

Limited studies suggest that consuming folate and zinc in combination may improve the overall health of sperm, including concentration and count.

medicalnewstoday.com - How to increase sperm count: 14 tips to boost fertility naturally

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