The good news is that most men are constantly producing new sperm, and with the right lifestyle changes (including diet), a man can significantly increase sperm count, motility, morphology, and consequently male fertility.
Attention: Sperm need 60 to 80 days to develop in the process of spermatogenesis1, so it is ideal if the changes are made at least 40 to 90 days before (re)analysis of the semen or before starting infertility treatment such as IUI or IVF.
Male fertility test – spermiogram
It starts with semen analysis, which is the main indicator of the number, motility and shape of the sperm. A semen analysis will help the doctor determine the viability of the sperm. He will also check whether low sperm count and sperm dysfunction are causing infertility. Semen analysis is a very simple male fertility test that collects a number of key pieces of information, but focuses on three main sperm characteristics:
Sperm count – concentration of sperm per ml of semen
Sperm motility – how well the sperm move as they progress
Sperm morphology – the shape and appearance of sperm
If the semen test shows abnormal results, your fertility specialist may recommend additional testing. It is important to remember that semen analysis results are only a measure of the parameters of your sperm at a given time. There are many ways to increase sperm count and improve overall fertility, more on that below.
How to naturally increase sperm count, motility and overall male fertility
• Stop smoking
Smoking is bad for almost all measures of male fertility. Smokers are said to have about 2x
less sperm than non-smokers.
• Limit alcohol
A review of 15 studies on alcohol and its effects on male fertility showed that daily alcohol
consumption has a negative impact on sperm morphology and quantity.
Sperm take up to 80 or more days to develop. If you are planning to conceive, consider
cutting back on alcohol three months before trying to conceive.
• Cool down swimmers – avoid hot tubs and saunas
Spermatogenesis or the production of sperm takes place in the testicles. The temperature in
the testicles is a few degrees lower than the rest of the body. This colder environment is
necessary to ensure successful spermatogenesis. Higher temperatures have been shown to
cause increased testicular metabolism, resulting in sperm damage (mainly lower sperm
count).
• Avoid toxins
Studies on exposure to environmental toxins (eg, adhesives, solvents, organochlorine
compounds, pesticides, and silicones) show a negative impact on seed quality; sperm
motility and/or morphology, which may contribute to male infertility.
• Limit stress
Stress is how the brain and body respond to any demand. Over time, continued stress can
cause serious health problems and also affect male fertility. Stress can also increase after
the diagnosis of male infertility and further examinations. Studies have shown that seed
parameters and stress are related. We recommend relaxation, conversations, meditation or
yoga.
• Get enough sleep
Many studies have confirmed that not getting enough sleep can lead to serious health
conditions such as obesity, diabetes and infertility. Lack of sleep is associated with lower
sperm quality.
• Start regular low intensity/impact exercise
Exercise has enormous benefits for fertility and overall health, as it helps strengthen the
heart and improve circulation. Exercise can help reduce stress and also help with quality
sleep. Studies have shown that men who exercise regularly have higher testosterone levels
than inactive men.
• Eat healthy fats
Fat is the foundation of fertility. It provides key building blocks for every cell in our body and
is used in the synthesis of many influential reproductive hormones. Fat also allows the body
to absorb vitamins A, D and E, which are essential for fertility. Most importantly, consuming
high amounts of fat helps to reduce inflammation and thus lower levels of oxidative stress in
the body. Healthy fats are found in meat, fish, cheese, eggs and nuts. We recommend the
addition of fish oil (Omega-3 fats).
• Vitamin D
Vitamin D has many roles in the body and is essential for overall health and male fertility.
Research has shown that vitamin D has a positive effect on male fertility, especially sperm
motility. Other studies show that in addition to supporting sperm motility, vitamin D also
has a positive effect on overall semen quality.
• Take care of male fertility by adding suppmelements
Vitamins and minerals are present in a regular diet, however, it is difficult to ensure that the
body will receive a sufficient amount of vitamins and minerals that can have a positive effect
on male fertility.
Vitamins and minerals with confirmed role in male fertility and improvement od sperm
parameters are zinc, selenium, D3, Co-Q10, folate, omega-3.
FertilUp for men is a nutritional supplement produced in Germany (GMP certificate) and
adapted to men, with the aim of supporting male fertility and the production of healthy
sperm. It contains ingredients with a proven effect on fertility.
It's important to realize that making healthy choices can have a big impact on your fertility.
Even small changes in the right direction can make a big difference.