Low sperm count or sperm motility are examples of sperm quality factors. Sexual dysfunction, such as erectile or ejaculatory dysfunction, and endocrinological reasons, such as low testosterone, are libido factors that contribute to male fertility issues.
Male fertility issues are usually unique to each individual, so keep in mind that not all men will benefit from the same lifestyle change. In this article, we'll look at seven natural ways to boost male fertility and improve overall male health.
1. Zinc
Zinc is found all over the body and aids the immune system in fighting infections. It's also required for the production of proteins and deoxynucleic acid (DNA), the genetic material found in all of our cells and that is handed on to offspring. Zinc supplementation may aid in the protection of genetic material in developing sperm. Reduced zinc levels have been linked to sperm's ability to fertilize an egg, according to the Human Reproduction Update Journal. Supplementing with 200 mg of zinc sulfate for three months increased sperm motility, percentage, and volume in both fertile and infertile men, according to a study published in the BioMed Central Urology journal.
Men require approximately 11 milligrams of zinc per day in their diet. It's an excellent mineral to combine with calcium or magnesium. Consider supplementing your diet with zinc if you have chronic gastrointestinal conditions, are vegetarian, or have blood disorders, especially if you and your partner are trying to conceive.
2. Vitamin C and E
Vitamin C is a necessary vitamin for the body because it is required for the production of collagen, the structural protein that holds our bodies together. Semen contains high concentrations of vitamin C. It can act as an antioxidant and prevent DNA damage from reactive oxygen species (ROS), or free radicals, in addition to being a cofactor in collagen synthesis. When our bodies consume foods to create energy or when sperm develop in the male testes, free radicals are formed. Excessive ROS can cause cellular damage in developing sperm, particularly in the mitochondria, the sperm's powerhouse. Free radicals may also damage the fatty acids that make up the sperm's protective membrane, exposing the genetic material it carries to the environment and causing DNA damage before it can fertilize an egg.
Another vitamin that helps to neutralize free radicals and protect cell membranes from reactive oxygen species damage is vitamin E. It also aids in the dilation of blood vessels, which is necessary for maintaining an erection while trying to conceive. Sperm with higher rates of DNA damage resulted in decreased fertility rates in people undergoing in vitro fertilization, or IVF. When undergoing IVF, supplementing with 1 g of Vitamin E and C improved egg fertilization and reduced sperm DNA damage. Finally, supplementing with 400 IU of Vitamin E for 100 days may help with sperm motility and morphology in men.
3. Tribulus Terrestris Extract
Tribulus Terrestris is a plant that grows throughout Europe and Asia and has long been used as a sexual stimulant in traditional Chinese and Indian medicine. The herb has been reported to have beneficial effects on both male and female libido, as well as stimulating testosterone production naturally. Its extract has been demonstrated to improve the motility and viability of sperm. Although the exact mechanism is unknown, it is thought to be due to minerals such as zinc and calcium, as well as antioxidants such as Vitamin C, which can be found in T. Terrestris. T. Terrestris extract has also been shown to have relaxing pro-erectile properties, with supplementation allowing for improved corpus cavernosum tissue relaxation, resulting in longer erections and increased sexual drive.
4. Grape Seed Extract
Anti-inflammatory and antioxidant activities have been documented for grape seed extract, often known as grapevine. Vitamin C and Vitamin E are two of the many antioxidants found in it. Supplementing with this extract has also been demonstrated to protect sperm DNA damage as well as increase sperm motility. This extract may have cardiovascular protective characteristics, which may help you live a healthier life by protecting the small vessels in your penile erectile tissue and allowing for ongoing blood flow.
5. L-Arginine
Erectile dysfunction, or the inability to sustain a hard enough erection to have intercourse, is one of the variables that contribute to fertility issues. Erectile dysfunction can be caused by a variety of factors, one of which is decreased penile blood flow. In vitro samples of the corpus cavernosum, the tissue that produces the penile shaft were treated with L-Arginine in a study published in the Journal of Urology by Gur et al., which resulted in persistent relaxation. More blood flows to the area when the tissue in the penis relaxes, resulting in a long-lasting erection. L-Arginine is an amino acid that can be found in high-protein diets. It has been demonstrated to improve exercise performance and may possibly aid fertility when used as a dietary supplement.
L-Arginine is converted to nitric oxide in the body, a molecule that aids in the relaxation of blood vessels and the increase of blood flow. Increased blood flow may help men with erectile dysfunction maintain an erection by delivering more oxygen and nutrients. Another advantage of L-Arginine supplementation is that it has the potential to improve athletic performance. According to a review by Viribay et al., the effective dose of arginine supplementation for improving aerobic and anaerobic performance was 10–11 g per day 60–90 minutes before engaging in vigorous activity. Another strategy to improve your stamina and fertility is to exercise.
6. Reducing Alcohol Consumption
Alcohol use can have unfavourable reproductive consequences not only for pregnant women but also for couples trying to conceive, and it can cause fertility problems in men. Men who consume more than two drinks per day had lower levels of gonadotropin, the hormone in the brain that tells the sex organs to create sex hormones. This causes the testicles to shrink and testosterone, the male sex hormone, to drop.
Because alcohol prevents the liver from metabolizing estrogen, the female sex hormone, heavy alcohol usage in men has been linked to greater estrogen levels in the body. Finally, acute alcohol abuse is linked to male sexual dysfunction, including erectile dysfunction and even ejaculatory dysfunction. These harmful effects of alcohol have not been observed in men who use alcohol in a low to moderate amount.
7. Exercise and a Healthy Diet
Finally, for both men and women, nutrition and lifestyle variables play a critical role in the correct function of the reproductive system. Obesity and processed food diets in males have been linked to sperm motility and development issues. Saturated and trans fats in the diet may affect testicular metabolism, resulting in sperm generation problems. Processed diets also expose the reproductive organs to greater amounts of reactive oxygen species (ROS), causing cellular harm to grow sperm. Fruits, green vegetables, fish, chicken, nutritious grains, and low-fat dairy products have the potential to improve the quality of sperm in men.
Obesity and a sedentary lifestyle have also been linked to lower testosterone levels, which leads to lower sperm production. Moderate exercise has been proven to have a beneficial effect on sperm motility and volume. Men's reproductive markers increased as a result of resistance training, weightlifting, or bodyweight workouts, as well as sperm mobility and DNA integrity. Cycling, for example, has been demonstrated to reduce sperm motility in males who ride 1.5 hours or more per day, with improvement after completing more moderate cardiovascular exercises.
Keep in mind that there are several factors that influence male fertility, and these are only a few of them. What works for some guys may not work for others, but keep in mind that libido and fertility are both indicators of overall health. So, if you're still having problems with male fertility, go to your doctor. Male reproductive issues are rather common, so you're not alone. There is no sure cure, but many of the ingredients listed below are designed to not only help you become more fertile but also to help you live a healthier lifestyle.
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