Sperm count means the amount of sperm per milliliter of sperm. Sperm measurement is usually part of a sperm analysis that also looks at sperm shape and movement. All of these factors can play a role in human reproduction.
It only takes one sperm to fertilize an egg, but the higher your sperm count, the better your chances of conceiving your partner, says Zaher Merhi, MD, OB-GYN and a fertility specialist at New Hope Fertility Center.
Millions of sperm are in one ejaculation, but only a few hundred will make an egg. Many sperm die in the acidic area of the vagina before moving into the uterus and into the fallopian tubes.
The average sperm count is between 15 million and 200 million sperm per milliliter of semen. A lower sperm count can cause pregnancy complications.
What you eat, how often you exercise, and how your whole life can affect your sperm count. Here are six ways to increase your sperm count and increase your chances of getting pregnant.
Weight loss
Obese men tend to have lower sperm counts than those of normal weight, Merhi said. This can be caused by overheating, which can kill sperm. Most body fat around the testicles can be absorbed, warmed.
Hormonal changes in obese men can also adversely affect sperm production. Obese men are more likely to have low testosterone levels and high estradiol levels, which can adversely affect sperm production.
If you have a body mass index (BMI) of 25 or higher, losing even a small amount of weight can increase your sperm count. A 2016 study published in the Journal of Urology – published in Iranian – examined the results of
weight loss
sperm count in 200 men with more than 25 BMIs. After a six-month intensive exercise program, researchers observed a significant increase in sperm volume and sperm concentration among those in the weight loss group compared to the control group.
Start Exercising
Reproductive system function depends on normal body health, so when a man exercises regularly, his testicles work better and sperm count improves, says Merhi.
A 2014 study published in Human Reproduction surveyed 231 men seeking fertility treatment and their levels of physical activity. Researchers have found that lifting weights, running, and jogging are associated with higher sperm concentration than other types of exercise such as walking and exercise.
While this study found that some types of exercise are better at improving sperm count than others, any exercise is better than any other, says Temeka Zore, MD, OB-GYN, and a fertility doctor at Spring Fertility. Because exercise reduces inflammation, which can improve sperm function.
Some studies have shown that certain types of exercise, such as cycling, may be associated with decreased sperm count, but further research is needed to find clear conclusions about which types of exercise are best, Zore said.
“Studies are limited and do not correspond to the exact type or amount of exercise that can improve sperm count,” Zore said. “There are no high-level studies that clearly say that exercise is better than any other.”
Quit smoking
Smoking can adversely affect sperm count, so quitting can improve your sperm health. According to a 2007 study published in Human Reproduction, men who smoked more than 20 cigarettes a day experienced a 19% reduction in sperm screening compared to nonsmokers.
The exact reason why smoking reduces sperm count is still unknown, but a 2015 review published in the World Journal of Men’s Health found that smoking can lead to DNA damage to the body, which reduces fertility.
Even if you smoke for years, stopping will make your sperm healthier, says Merhi. It takes about three months for the testicles to produce new sperm, so men who stop at least three months before pregnancy will have healthy sperm and have a better chance of fertilizing the egg.
Avoid drug abuse
Moderate alcohol consumption, which is about two drinks a day for men, does not appear to have a negative effect on sperm count, Merhi said. However, some studies suggest that excessive drinking, defined as 14 or more drinks per week, may reduce sperm quality and lower testosterone production.
Other drugs such as opioids or marijuana can also have a negative effect on fertility. More research is needed to see if stopping drug use alters the negative impact it has on sperm health. But in general, stopping drugs and developing healthy habits can improve your sperm count and fertility.
“If you are trying to get pregnant, we always recommend that you be the healthiest person, which means avoiding smoking and drugs and alcohol in moderation if you choose to drink,” Zore said.
Take D-aspartic acid supplement
D-aspartic acid (D-AA) is an amino acid that helps build proteins in the body. It is found in high concentrations of endocrine glands, such as the ovary and testicles. Because sperm, like any cell in the body, contains protein, D-AA is essential for sperm function, says Merhi.
Low concentrations of D-AA can help reduce sperm count and mobility, so taking a D-AA supplement can help, Merhi said. A 2012 study published in Advances in Sexual Medicine examined 60 men with reproductive problems and found that taking D-AA supplements for three months significantly increased sperm counts and sperm flow.
It is important to know that those in the study were not healthy people as they already had a sperm problem. Therefore, there is no conclusive evidence that D-AA supplements will increase sperm count in healthy individuals.
D-AA supplements can be purchased online and the dose is usually taken daily at 2,000 to 3,000 mg, but you should consult your doctor before taking any supplements, says Merhi. D-AA can cause irritation and headache.
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