Ten Tips to Produce More Sperm!

 Have you been wondering whether you are producing your very best swimmers? Chances are that you are not. Our modern lifestyles negatively affect the quality of sperm men are producing.

 

What you will learn

The basics of the sperm-generation (or “spermatogenesis“) process
10 simple things you can do to improve the key spermiogram readings ejaculate volume, sperm count, mobility and morphology

Sperm production takes a long time!

Spermatogenesis is the production process of healthy sperm cells called spermatozoa, commonly known as sperm.

sperm maturation processDuring this process, male primordial stem cells called spermatogonia undergo cell division (meiosis) to produce spermatozoa, which are the primary male gametes (reproduction cells carrying the male half of the normal set of chromosomes) in many sexually reproducing organisms.

Driven by stem cell division, spermatogenesis starts at puberty and usually continues until death.

The maturation process takes a total of 64 days. Transportation and storage in the testicles takes another 2 weeks.

The first “higher overall quality” sperm will therefore be found in your seminal fluid only 10 weeks after you start any measures to improve them.

TIP: Implement any change you make for a minimum of three months – ideally of course until successful conception!

 

Tip 1 – Improve Your Diet!

One key reason for the historic trend of continually reduced male fertilty is today’s poor diet. Too few vitamins and the toxins in the many processed foods weak havoc on man’s fragile sperm cells.

unprocessed foods can help raise male sexual hormone levels in menMake sure to focus your diet on whole, unprocessed foods such as steak, fish fillets and nuts with plenty of fresh vegetables, especially broccoli, cabbage, brussels sprouts, asparagus, berries, citrus fruits ideally every day.

Make an effort to minimise your consumption of processed meats such as sausages, salamis, ready meals, but also soy (due to high contents of phytoestrogen – see toxins above) and cows milk.

Milk substitutes such as almond or hazelnut milk are less likely to be contaminated by hormones used to optimise industrial milk and meat production yields. Minimise exposure to heavy metals, which maye be found in cheap fish. Furthermore, green tea is thought to increase energy levels and Ginko Biloba to improve circulation in capillaries.

An excellent and detailed overview of many studies can be found in Steven Sinclair’s Male Infertility: Nutritional and Environmental Considerations.

Several excellent summaries of the effects of diet on lifestyle on male fertility can also be found here.

ACTION: Eat lots of different, unprocessed foods and take a male fertility supplement!

Several micronutrients such as vitamins, vitaminoids, amino acids and trace elements have proven themselves effective in improving sperm quantity, mobility and shape. This directly translates into better overall sperm quality and therefore a higher chance of pregnancy. You can sign up to menfertility’s newsletter here to receive 12 complimentary recipes high in male fertility nutrients.

Human sperm’s 11-week lead time to maturity, however, makes it costly and time-consuming to source ingredients and prepare quality food on a daily basis. A food supplement is a much cheaper and convenient method to supply the male body with the sperm nutrients it need on a daily basis.

 

SPERM NUTRIENTS MUST BE SUPPLIED PERMANENTLY

Sperm cells take 11 weeks to mature in the testicles before they are ready for ejaculation.
If you adjust your diet today it will thus take three months for the better sperm to be ready for fertilisation.
You must therefore keep the diet or supplement on an ongoing basis – ideally until your partner is pregnant or you decide for a different treatment.

A natural food supplementation therapy for men is

  • Relatively inexpensive
  • Effective after three to six months
  • Able to increase sperm motility by up to 23%, ejaculate volume by up to 33% and sperm count by up to 215%1
  • Without side effects

View our video on how micro nutrients improve sperm quality

Click the button to read the top 11 male fertility supplements comparison

 

Tip 2 – Keep them cool!

cooling the scrotum improves sperm productionThe ideal temperature for sperm development is between 29 and 35 degrees Celcius. This is the reason that testicles are positioned outside of the human body, which has a normal operating temperature of 37 degrees Celcius.

If the temperature inside the testicles rises to above 36 degress celcius, sperm production slows down significantly!

The overall process of spermiogenesis is highly sensitive to environmental factors such as hormones, temperature and resource availability. Suboptimal conditions will therefore inevitably result in a compromised final product. This will reduce the chance that a healty, motile and fital sperm wil fertilise an egg following sexual intercourse.

ACTION: minimise your scrotum’s exposure to excess heat! Avoid wearing tight Jeans and placing hot laptop computers on your lap. Always make sure your scrotum is well aired and cooled by choosing boxers over briefs and avoiding seat heating, long sauna and tanning bed sessions.

 

Tip 3 – Maximise your male sexual hormone levels!

Male sexual hormone production peaks during the REM dream phase. To maximise your production it is therefore important to get lots of high quality sleep, ideally seven hours or more. Research has shown that high intensity exercise increases male sexual hormone production, particularly when large muscle groups are activated.

squats are a compund exerciseThe large leg muscles (glutes and quadriceps), pectoral (chest), latissimus and rhomboids (back) are best activated using compound exercises (involving multiple large muscle groups) such as squats, deadlifts, benchpresses and pullups. Performing these exercises regularly will increase your male sexual hormone levels and contribute to improving your quality of life including your physical health, appearance, confidence and your sex life.

Please note that the use of anabolic growth hormones is known to adversely affect sperm production due to causing hormone imbalances and testicular atrophy (shrinking). It is therefore strongly advised not to (inject or orally) consume growth hormones especially when attempting to conceive.

ACTION: exercise to increase your sexual hormone production – naturally!

 

Tip 4 – Masturbate less!

The ejaculate of a healthy, physically mature adult male of reproductive age with no fertility-related problems typically contains between 300 million and 500 million spermatozoa.

It is interesting to note that only a few hundred survive in the acidic environment of the vagina and become candidates for successful fertilization.

ACTION: masturbate less and have more sex! To maximise your sperm count refrain from sex and masturbation 2-5 days before you deliver your perfect shot!

 

It has been suggested that excessive masturbation affectsvirility by promoting both erectle dysfunction and premature ejaculation in the long term. It has also been observed that sperm samples obtained via sexual intercourse contain between 70% and 120% more sperm. The reasons for this are not fully understood, but are thought to originate in the stimulation of nerves across all sensory systems during sex.

A comprehensive semen analysis also includes the measurement of concentration of white blood cells, level of fructose (fuel for the sperm), overall volume of ejaculate, pH (needs to be alkaline as the vagina is acidic) and liquefaction time of the ejaculate.

 

Tip 5 – Minimise toxins!

smokingStudies have shown that sperm counts in Europe and the USA have declined dramatically and continue to do so at a rate of almost 2% annually.

In 2008, a report showed evidence of the effect of feminising chemicals on male development in all classes of vertebrae species as a world-wide phenomenon.

Estrogen is a female hormone, but also a toxin, which when minimised in the human body is thought to dramatically increase health. One way to do this is to improve your diet with foods low in carbohydrates and high in protein and Omega-3 fatty acids. 2

Minimise all use of recreational drugs including alcohol and nicotine. Some research suggests that smoking lowers the sex drive and overall circulation including to the penis.

ACTION: Eat unprocessed foods, do not smoke, minimise alcohol, other drugs and all other toxins!

 

Tip 6 – Consume one important amino acid

L-Arginine, or simply Arginine is known today to be critical for a large amount of metabolic processes.

  • It contributes significantly to the health of the overall vascular system by regulating the relaxation of blood vessels. This promotes more effective blood circulation reducing the risk of strokes and heart attack.
  • It is a natural remedy for the treatment of erectile disorders by supporting blood flow in the penis
  • It encourages healthy muscle growth (protein synthesis)
  • It lowers hypertension (high blood pressure) and improves the blood flow in capillaries (e.g. in cases of tinnitus or hair loss)
  • It strengthens the immune system
  • It improves insulin resistance in cases of diabetes
  • It helps to maintain fats and (LDL and HDL) cholesterols at healthy levels
  • It is an accompanying treatment for arteriosclerosis (vascular calcification)
  • It facilitates memory and learning

In 1998 Luis Ignarro, Robert Furchgott and Ferid Murad were awarded the Nobel Prize in Physiology or Medicine for their research on the benefits of Nitric Oxide (NO), which is directly and exclusively produced by Arginine.

ACTION: Consume minimum 3,000mg Arginine in combination with Pine Bark Extract3. Examples of such products include aminoexpert’s VIGARIN, Prelox by PharmaNord and amitamin m forte.

Many male fertility supplements include Arginine. Click the button to read the top 11 male fertility supplements comparison

 

Tip 7 – Adjust your behaviour

caveman diet helps to increase fertilitydietThe hormone imbalances caused by excess stress, lack of exercise and poor diet have a major impact on the sensitive process of spermatogenesis.

Improved time management and communication in your work and personal life including your partnership will reduce the emotional stress your are exposed to.

A healthy, balanced diet will require a little more planning and spending than a cheap, high-carb fast food diet, but the benefits to your spermatogenesis as well as your overall health and fitness are vast.      

ACTION: Reduce stress, eat better, sleep and exercise more!

 

Tip 8 – Keep the mobile phone away

Although not yet conclusive, research by the European Society of Human Reproduction and Embryology suggests that electromagnetic radiation emitted by mobile phones has an impact on the health of sperm.

ACTION: Carry your mobile phone in your jacket pocket instead of keeping it in your trouser pocket, where it will tighten the fabric unnecessarily increasing the temperature around your scrotum.

 

Tip 9 – Take a fertility supplement

A healthy diet optimised to provide ideal conditions for healthy spermiogenesis will provide all the building blocks for the sperm cells themselves, the nutrients for storage and activation (swimming) when they need to as well as the anti-oxidants will help repair any damanage done to the DNA of your sperm.

 

ACTION: Maximise your antioxidant intake such as vitamin B and C, D (exposure to sun), E and A, Folic Acid and Zinc by eating powerfoods and supplements!

A natural food supplementation therapy for men is

  • Relatively inexpensive
  • Effective after three to six months
  • Able to increase sperm motility by up to 23%, ejaculate volume by up to 33% and sperm count by up to 215%1
  • Without side effects

Here is a useful video with a summary of many of the points discussed above:


The building blocks for healthy sperm cells can most cost-effectively be supplied by purposely designed composite supplements such as fertilsan M, Profertil, Vitamen or Vigarin.

A considerable range of male fertility supplements available on the UK market. The products differ widely in price and composition. Menfertility.org has compared 10 of them in terms of value for money and the nutrients they provide.

Click the button to read the side-by-side comparison of the top 11 natural male fertility supplements

 

NUTRIENTS MUST BE SUPPLIED PERMANENTLY

Sperm cells take 11 weeks to mature in the testicles before they are ready for ejaculation.
If you adjust your diet today it will thus take three months for the better sperm to be ready for fertilisation.
You must therefore keep the diet or supplement on an ongoing basis – ideally until your partner is pregnant or you decide for a different treatment.

 

Tip 10 – become a Yogi!

yoga-meditation-pose-male

read the article

You might be surprised to lean that yoga has been scientifically proven to benefit male fertility.

Specific yoga poses such as the Pigeon Pose, Dancers Pose, Twisting Triangle and Sun Salutations  will benefit male fertility by

  • STIMULATING BLOOD FLOW AROUND YOUR PELVIC AREA,
  • OPENING YOUR HIP JOINTS,
  • DESTRESSING

 

ACTION: Read our article, read a good simple book about yoga (such as the KISS Guide To Yoga) and find a local beginners class. 

 

 

Conclusion

eat unprocessed foods for better sperm productionEvery man, who intends to father a child can implement a multitude of life-style choices to significantly enhance the quality of his sperm quality

Increasing sperm quantity (count) and quality (motility and morphology) therefore requires a holistic approach. The overall quality of the ejaculate and the health of the spermatozoa is a direct reflection of the health of the individual.

Eating better and more of certain foods whole avoiding others, sleeping and exercising more to increase sexual hormone production and communicating and planning more to reduce stress and improve hormone balance.

 

Related Studies

  1. “Imhof, Martin et al., “Improvement of sperm quality after micronutritient supplementation”, e-SPEN, the European e-Journal of Clinical Nutrition and Metabolism, Epub published ahead of print.”
  2. “http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/801/10_Ways_To_Lower_Estrogen_Toxic_Load_.aspx”
  3. “Enseleit, F., et al. “Effects of Pycnogenol on endothelial function in patients with stable coronary artery disease: a double-blind, randomized, placebo-controlled, cross-over study,” European Heart Journal, published Epub ahead of print”
  4. “Imhof, Martin et al., “Improvement of sperm quality after micronutritient supplementation”, e-SPEN, the European e-Journal of Clinical Nutrition and Metabolism, Epub published ahead of print.”

10 replies
  1. Waqar
    Waqar says:

    Hi there I am 38 years old my sperm count nill mostly
    I had one time Icsi and two time bioopsy .
    You have any treetment for this to make my sperm count improve

    Looking for some help.

    Reply
    • Dr. Jones
      Dr. Jones says:

      Dear Waqar, please discuss this with an independent male fertility consultant, because you need to exclude all possible medical conditions first. Based on those findings he/she will then be able to suggest the best course of action. It is important that the consultant is independent, has your best interested at heart and does not try to sell you a treatment. Best of luck!

      Reply

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