5 Ways to Boost Sperm Health
Many couples that I have seen have overlooked sperm health at the beginning of their fertility journey. Approximately 40-50% of fertility challenges is due to “male factor” infertility. About 2% of all men exhibit suboptimal sperm parameters.
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.
Doctors consider a sperm count under 15 million per ml abnormal and can result in male fertility challenges.
The markers of sperm health include:
Sperm Motility: Sperm mobility refers to sperm movements. Sperms must be able to swim to reach and fertilize the egg.
Semen Volume: A minimum volume is required to carry the sperms through the female reproductive region. A normal semen volume ranges from 2 to 5ml per ejaculation.
Sperm morphology: The average ideal size and shape of sperm cell in a sample.
Sperm Count: The concentration of sperm cells per ejaculation.
There are many contributing factors that can impair male fertility. Some factors to consider are genetics defects, STD’s, Varicocele (enlarged veins in the testes), alcohol, smoking, drug use, poor diet, obesity, stress, EMF’s, and cell phone radiation.
Just as it does with women, reproductive health is a reflection of overall health and wellness.
The following are some natural ways to increase sperm count:
1. Get enough exercise and sleep: Sleep is very restorative for the hormonal balance and production and is needed in order to produce healthy sperm. Sperm health has been shown to be impaired by sleep deprivation and a late bedtime schedule. Exercise is also an important factor in sperm health and overall vitality. However, over exercise can deplete the body and as a result impair reproductive health.
2. Make sure you are getting proper amounts of vitamin D: Vitamin D has been linked to sperm quality and is a very important vitamin to supplement for male reproductive health (as well as female). Not only is it important to supplement with vitamin D, but it’s also important to get enough sunlight. If you live in a warm climate, it is safest to get sunlight before 8:30 or 9 am. This is the best time to soak up the sun and it also increases “yang” energy which is essential for male reproductive health.
3. Avoid excessive alcohol or smoking: Alcohol has been shown to negatively impact sperm count, shape, and motility. Excessive drinking is defined by the CDC as 5 or more drinks within 2-3 hours or on one occasion. Smoking has been shown to lower semen volumes, sperm counts, and motility percentage compared to men who do not smoke.
4. Increase anti-oxidant consumption: 30-80% of infertility cases are due to oxidative stress and decreased total antioxidant capacity in seminal levels. Studies were done on various antioxidant supplement effects on male infertility, DNA fragmentation, low sperm count, subfertility, sperm motility, concentration, and morphology. Vitamin C and E which are powerful antioxidants have been shown to improve sperm motility and morphology. L-Carnitine has been shown to improve sperm count. CoQ10 has been shown to improve sperm concentration and motility. Selenium has been shown to improve sperm counts, concentration, motility and morphology. N-Acetyl-cysteine has been shown to increase serum testosterone. Antioxidants can be absorbed in foods such as blackberries, blueberries, raspberries, strawberries, dark chocolate, pecans, kale, goji berries among others.
5. Consider Ashwagandha: Ashwagandha is an adaptogenic herb that is used as a tonic and a stress reliever. Clinical evidence shows a significantly increased sperm concentration and overall motility. It also has been shown to increase the semen volume. Besides sperm improvement, testosterone and LH serum levels increased for those with suboptimal testosterone levels before taking Ashwagandha.
Foods that have a wide range of health benefits that may also benefit sperm count include:
· Walnuts
· Citrus fruits
· Whole grains
· Most fish, especially wild salmon, cod, and sardines
· Dark chocolate
· Garlic
· Bananas
· Broccoli: A green vegetable full of folic acid.
· Spinach
· Turmeric Super high in Vitamin C
· Asparagus: Super high in Vitamin C
· Nuts and seeds
As in any case of fertility challenge, it is important to get the proper labs and semen analysis when looking into male fertility health. It is essential to rule out any underlying conditions such as varicocele or genetic conditions. Living a life of healthy practices such as a whole foods diet, the right amount of exercise, and a proper supplement regimen can help improve sperm health. With that being said, it is wise to reach out to a healthcare practitioner before implementing any type of new diet and supplemental regimen.