However, the evidence for most of these is weak and more research is needed. Semen volume and masculinity Masculinity is in the brain rather than in the semen. Being too large — or too small — can affect hormonal balance. Taking mg of Testofen every day for three months improved self-reported erectile function and the frequency of sexual activity. Eat Maca Root Maca root is a popular plant food that originated from central Peru. Reduced blood flow to the testicles means a reduced supply of nutrients that they need to produce a healthy volume of semen and sperm. One observational study showed that vitamin D-deficient men were more likely to have low testosterone levels It's important to keep in mind that your body accepts zinc more readily from animal sources as compared to plant sources.
Avoid heavy alcohol consumption, as it may reduce testosterone levels and impair semen quality 58 , If you masturbate too much, you sperm count is lowered in the process. One study in 30 men who strength-trained four times a week analyzed the effects of taking mg of fenugreek extract daily. Observational studies show that low zinc status or deficiency is associated with low testosterone levels, poor sperm quality and an increased risk of male infertility One observational study showed that vitamin D-deficient men were more likely to have low testosterone levels One study suggests that Tribulus terrestris may enhance libido and erectile function in men, but the current evidence is weak. Sperm motility is measured as the percentage of moving sperm cells in a sample of semen. Restricted or excessive sleep has also been linked to poor semen quality More importantly, zinc helps boost testosterone, which is the hormone that regulates both sexual and reproductive function in men. Obesity is associated with infertility. Get a full 8 hours of sleep every night when you're working on upping your sperm count The rule of the thumb is that you should have at least full glasses of water every day. However, scientists haven't reached a definite conclusion at this point. Ashwagandha Withania somnifera is a medicinal herb that has been used in India since ancient times. Not literally, but make sure your testicles are not jammed up against your body. While Tribulus terrestris does not raise testosterone levels, research indicates that it may possibly enhance the libido-promoting effects of testosterone 32 , 33 , Additionally, high vitamin D levels are linked to greater sperm motility, but the evidence is conflicting 29 , By enhancing testosterone levels in your body, zinc can help boost your semen volume. None of them are guaranteed to work, but if you suffer from nutrient deficiencies or low testosterone levels, chances are that they may help Healthline and our partners may receive a portion of the revenues if you make a purchase using a link above. Stress may reduce your sexual satisfaction and impair your fertility 22 , 23 , Regardless of sperm count issues, who wants that? Some evidence suggests that coenzyme Q10 improves semen quality 64 , This nutrient rich blood helps a great deal in increasing your semen volume. You can combine water with other drinks such as fresh fruit juices etc. This article lists some of the main lifestyle factors, foods, nutrients and supplements that have been associated with improved fertility in men. If you are trying to make a baby, it's best to refrain from smoking, drugs except prescription drugs — check with your doctor on this one , and alcohol in moderation. It is unlikely that whole fenugreek, which is used in cooking and herbal tea, is as effective.
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