How to Increase Sperm Count and Sperm Quality?
Fertilization occurs when a sperm and egg unite. The sperm travels a long distance to reach the egg. For the sperm to successfully complete this journey and form an embryo, they must be healthy and motile.
A deterioration in sperm quality can prevent embryo formation. So, what is sperm quality, and is it possible to improve it? Let's explore these questions together.
What is Sperm Quality?
If you and your partner are planning to have a baby soon, you may be wondering about questions like, " What does high-quality and healthy sperm look like? " and " What should be the sperm count? "
Sperm health in men is assessed by considering three different factors. These can be detailed as follows:
1. Quantity
During an ejaculation, the semen must contain at least 15 million sperm per milliliter. If fewer than this number is detected in the semen, it is considered a low sperm count. A normal sperm count can range from 15 million to 200 million per milliliter.
2. Mobility
For an egg to be fertilized, sperm must travel through the cervix, uterus, and fallopian tubes. For successful fertilization, at least 50% of the sperm in the semen should be motile. Anything less can reduce the likelihood of pregnancy.
3-Structure (Morphology)
While sperm structure isn't as important as quantity and motility, it does affect sperm quality. Healthy sperm have oval heads and long tails. Ideally structured sperm can reach the egg more easily.
Your doctor will analyze your semen sample based on the three factors mentioned above to measure your sperm quality . If necessary, they may also request testing of three separate semen samples taken at different times to ensure the most accurate results.
Based on the results, the doctor will inform you and create a treatment plan if needed. Some lifestyle changes may also be recommended as part of the treatment plan.
Many men who want to learn about sperm health but avoid going to the doctor wonder " How can I tell sperm quality at home? "
Various sperm tests are available at pharmacies. However, home sperm testing is not recommended by doctors. For the most accurate results, it's important to consult a specialist and receive the necessary support.
Does Sperm Count Change with Age?
Sperm count, like egg count in women, decreases with age. This is completely normal and poses no health risk. A man's sperm count at age 20 will not be the same as his sperm count at age 40.
At the same time, changes can occur not only in number but also in shape and motility with age. In this regard, age can be a significant factor in answering the question, "When is sperm most fertile?" However, this varies from individual to individual, as it is related to overall health.
The decline in male sperm count with age may seem discouraging to many. However, it's safe to say that as long as sperm count doesn't fall below the ideal value mentioned earlier, there's always a chance of pregnancy. Essentially, the higher the sperm count, the higher the chance.
Why Do Sperm Count and Quality Decrease?
There may be many different environmental and physical causes for decreased sperm count and quality. Let's examine some of these reasons together:
1. Varicocele
A varicocele is a swelling of the veins that drain the testicles. This can be one of the causes of decreased sperm quality.
2. Infections
Infections such as epididymitis (inflammation of the seminal ducts), orchitis (testicular inflammation), gonorrhea, and HIV can negatively affect sperm production and impair sperm health.
3. Hormonal imbalances
Sperm production is an extremely complex process. Hormones produced in the hypothalamus, pituitary gland, and testicles are responsible for sperm formation. Any imbalance in the hormones secreted in these areas affects sperm production. Furthermore, changes in the thyroid and adrenal glands have a certain impact on sperm production and quality.
4. Tumors
Benign tumors or cancer can directly affect the reproductive organs. They can also cause problems with the pituitary gland, which is responsible for secreting reproductive hormones. A malfunctioning pituitary gland can also compromise sperm health. Radiation, chemotherapy, or surgery used to treat tumors can also compromise sperm quality.
5. Medication use
Testosterone replacement therapy, use of anabolic steroids for muscle growth, and some antifungal, antibiotic, and ulcer medications can impair sperm production.
6. Exposure to chemicals
Exposure to benzene, toluene, pesticides, lead, and other heavy metals can cause low sperm count.
7. Overheating of the testicles
Exposure of the testicles to high temperatures may negatively affect sperm production and function.
8. Depression
Depression can have physiological effects. Being depressed can indirectly reduce sperm concentration, or the number of sperm per milliliter.
9. Obesity
Obesity can directly affect sperm health and may also lead to an imbalance in the hormones that play a role in sperm production.
The main symptom of low sperm count is the inability to conceive a child despite not using any contraceptive method for a certain period of time.
In addition, although rare, symptoms such as decreased sexual desire, pain or swelling in the testicular area, and decreased body hair may also be observed. Low sperm quality or count can only be diagnosed by a specialist after necessary examinations and tests.
How to Increase Sperm Quality, Motility and Count?
To improve sperm quality and count, the underlying cause must first be identified and appropriately treated. Additionally, certain lifestyle changes and practices can help improve sperm quality. Let's explore some lifestyle changes you can make to improve sperm quality.
What are the Foods that Improve Sperm Quality?
You can balance your reproductive health with herbs that increase motile sperm count. Let's take a look at the points you should pay attention to in your diet to improve sperm quality in men:
Eat a Zinc-Rich Diet
Zinc is one of the compounds that plays an important role in sperm production and quality. Here are some foods you can consume daily to ensure a zinc-rich diet:
- Shellfish such as oysters, lobsters, crabs,
- Red meat,
- Chicken,
- Turkey,
- Green leafy vegetables,
- Mushroom,
- Sesame,
- Pumpkin seeds.
Be Careful with Your Antioxidant Intake
Antioxidants can improve sperm count, shape, and motility. They also prevent DNA damage in sperm. Antioxidant-rich foods include:
- Blackberry,
- Blueberries,
- Raspberry,
- Strawberry,
- Pomegranate,
- Cranberry,
- Dark chocolate,
- Artichoke,
- Cabbage,
- Bean,
- Okra,
- Green tea,
- Cumin,
- Turmeric,
- Ginger,
- Oregano,
- Walnut.
Increase Your Folic Acid Consumption
Folic acid, also known as vitamin B9, is crucial for healthy sperm development. It can also reduce the number of abnormal sperm in semen, increasing the likelihood of sperm successfully reaching the egg. Here are some foods that contain folic acid and improve sperm quality:
- Spinach,
- Lettuce,
- Asparagus,
- Broccoli,
- Brussels sprouts,
- Liver,
- Avocado,
- Banana.
Include Omega 3 Foods in Your Meals
Omega-3 plays an important role in the production of all cells, including sperm, and is a part of their structure. Consuming adequate levels of omega-3 can also support sperm health and quality. Here are some food sources you can choose to increase your omega-3 intake in your diet:
- Mackerel,
- Salmon,
- Herring,
- Sardine,
- Anchovy,
- Caviar,
- Flaxseed,
- Chia seeds,
- Hemp seeds,
- Egg,
- Purslane.
- Walnut.
To have healthier sperm, in addition to consuming the best sperm-boosting foods we've mentioned, you can also make a point of reducing your intake of processed foods. You can also make a point of creating balanced meals that include all food groups, eating regularly, and drinking plenty of water.
For more information and effective suggestions about foods that increase erection in men, you can check out our related article.
What Foods Should You Avoid?
Let's talk about foods that can negatively affect sperm quality:
If you're trying to conceive, you should discontinue soy products. Soy can lower sperm concentration, which can reduce your chances of pregnancy.
Processed meats, closely linked to many diseases, can cause changes in sperm motility and a decrease in sperm count. Therefore, eliminate processed foods like sausage, salami, and bacon from your diet. When you crave meat, opt for unprocessed, fresh meat.
Trans fats are also risky for both health and sperm quality. Avoiding trans fats is crucial for your sperm health.
While dairy products offer numerous health benefits, high-fat dairy products may not be the right choice when it comes to sperm health. High-fat dairy products can increase sperm shape abnormalities and reduce sperm motility.
Eliminate Alcohol and Cigarettes from Your Life
One of the most important things you can do to improve your sperm quality is to avoid alcohol and tobacco. Excessive alcohol consumption can lead to lower sperm count and decreased motility.
It can cause abnormal sperm morphology. Similarly, smoking can cause DNA damage in sperm cells and impair sperm production.
You can visit our relevant page for comprehensive information about male infertility and its causes , as well as natural solution suggestions.
Stay Away from Tight Clothing
Tight pants or underwear can also negatively impact male reproductive health. Therefore, for the sake of your reproductive health and sperm quality, it's best to choose loose, comfortable, cotton, and cool clothing.
Get Rid of Your Excess Weight
Obesity, or being overweight, is closely linked to diabetes, cardiovascular disease, and some types of cancer. However, as we've mentioned, the harmful effects of obesity aren't limited to these.
Being obese can lead to decreased or even complete sperm production. Additionally, you should be careful to avoid crash diets or other behaviors that could jeopardize your health in an attempt to lose weight.
Be Careful to Exercise
Regular exercise can help improve blood flow and reduce inflammation. This can also improve sperm quality. For sperm-boosting benefits, you can choose these types of exercise:
You can do cardiovascular exercises such as running, cycling, or swimming to help balance blood circulation in your body.
To increase your testosterone levels, a hormone crucial for sperm production, you can try resistance training. You can do bodyweight exercises, barbell lifts, squats, or deadlifts.
You can significantly reduce your stress levels by practicing yoga. This will help your body create healthy, high-quality sperm by preventing hormonal changes that can be caused by stress.
Another type of exercise you can choose to improve sperm quality is Kegel exercises. While this type of exercise is widely believed to be beneficial for women's health, it also helps strengthen the pelvic floor muscles in men. Strengthening the pelvic floor muscles is also beneficial for sperm health.
Apart from these, you can also choose practices such as cycling, pilates, tai chi, etc., according to your interests.
Use Supplements to Support Your Sperm Health
Doctors may prescribe medications that increase sperm motility and count when they deem it necessary for men's sperm quality. You can also use sperm-enhancing medications and supplements after consulting your doctor.
If you prefer not to take medication, you can try our 100% natural Progeny M+Lycopene supplement, which contains no allergens like gluten or lactose. Containing all the vitamins necessary for sperm quality, our product can help you optimally support your reproductive health.
You can visit our page to learn more about recommended vitamins and practical information for men who want to have children .
