What are the most effective methods for increasing sperm count?
Ensure that you receive enough activity and sleep.
Weight loss and exercise have been shown in several trials to improve or raise sperm count in patients who are overweight or obese. The data tying a healthy BMI to a healthy sperm count, on the other hand, is shaky.
The advantages of a 16-week aerobic fitness programmer consisting of at least three 50-minute sessions per week. The subjects’ heart rates reached 50–65 percent of their maximum. In 45 men with obesity and sedentary lives, regular exercise enhanced sperm count and motility.
Give up smoking.
Smoking significantly lowered sperm count, according to the findings of over 20 research involving over 6,000 participants.
The researchers discovered that those who smoked moderate or heavy amounts of tobacco had lower sperm quality than those who smoked less.
Excessive alcohol and drug consumption should be avoided at all costs.
Alcohol, marijuana, and cocaine use are all known to reduce sperm production.
Take ashwagandha as a supplement.
Ashwagandha, often known as Indian ginseng, has long been used in Ayurveda medicine to treat a variety of sexual problems.
We discovered that taking 675 mg of ashwagandha daily for 90 days increased sperm count by 167 percent in 46 males with low sperm counts.
Make sure you get enough vitamin D
Calcium shortage has been shown to have a negative impact on sperm count in studies.
Increase your intake of antioxidant-rich foods.
Antioxidants are molecules that help deactivate free radicals, which are responsible for cell damage. Antioxidants are found in a variety of vitamins and minerals, and antioxidant consumption has been linked to enhanced sperm count.
Limit soy and estrogen-rich items in your diet.
Plant estrogen is found in some diets, particularly soy products, and it can impair testosterone bonding and sperm production.
Make sure you have adequate folate and zinc in your diet.
Combining folate and zinc in your diet can help your sperm’s general health, including concentration and count.