To increase sperm count, several lifestyle, dietary, and supplement strategies can help improve male fertility:
- Take D-aspartic acid supplements, which may increase testosterone and sperm count.
- Exercise regularly, but avoid excessive high-intensity exercise.
- Get enough vitamin C and other antioxidants to reduce oxidative stress that harms sperm.
- Reduce stress through activities like walking, meditation, or counseling.
- Ensure adequate vitamin D levels, though supplementation benefits vary.
- Consider zinc, fenugreek, ashwagandha, maca root, and Tribulus terrestris supplements.
- Avoid smoking and excessive alcohol consumption.
- Maintain a healthy weight with a balanced diet.
- Keep the genital area cool by avoiding tight underwear, hot tubs, and laptops on the lap.
Additional helpful tips include getting enough sleep, limiting environmental toxins, and avoiding certain medications that impair sperm production. Consulting a healthcare professional is advised to tailor approaches to individual needs and causes of low sperm count.
