Exercises, Supplements, and Foods to Boost Male Fertility

Fertility issues are often wrongly assumed to be only a woman’s concern; in reality, men contribute to approximately 50% of all fertility problems. As a man, your reproductive health can be crucial when it comes time to begin planning a family. 

There are many different aspects of your life that you can alter to help improve your fertility, including:

• Physical Aspects (Diet, Exercise, Etc.)
• Mental Aspects (Sleep, Stress, Mental Health)
• Environmental Aspects (Exposure to Heat and/or Chemicals)

Here, you will learn about the many different physical changes you can make to increase your fertility. In addition to exercises, supplements, and foods to boost male fertility, you can gain an understanding of common male fertility issues and how the parameters for what is considered normal are measured. 

 

Important Parameters for Male Infertility

One in every fifty men will exhibit less-than-optimal sperm parameters. The three main factors that determine sperm health are sperm quantity, morphology, and motility.

Sperm Quantity

A man’s sperm quantity – or sperm count – is the number of sperm in a single ejaculate. It is measured in millions of sperm per milliliter (mL) of semen. An average sperm count is 15 million sperm per mL or more; anything less would be considered a low sperm count.

Sperm Morphology 

Sperm morphology (shape) is an essential metric for assessing male fertility. Abnormally shaped sperm are less likely to be able to swim and penetrate an egg’s outer layer; both functions are necessary for fertilization. 

Sperm Motility

Sperm motility describes how well sperm can move. If a person has normal sperm motility, their sperm moves through the female reproductive tract to reach an egg at a normal pace. If a person has low sperm motility, their sperm does not move fast enough or far enough to fertilize an egg.

 

Exercises to Boost Male Fertility

Engaging in regular physical activity not only improves your overall health but can also enhance sperm health, including sperm count, morphology, motility, and more. Here’s how different forms of exercise can boost male fertility.

Moderate Aerobic Exercise

Consider adding aerobic exercises into your routine, as they can improve fertility. Some common aerobic activities include:

• Jogging
• Swimming
• Cycling 
• Tennis 
• Volleyball 

A 2017 study shows that several parameters – including sperm count, morphology, and motility – were higher in men that participated in aerobic exercise when compared to less active men. 

Resistance Training

Resistance training is proven to help increase testosterone levels, and normal testosterone levels are important for sperm production. Men with lower testosterone levels and less-than-ideal sperm counts can sometimes boost their fertility by simply implementing resistance training into their regimen. 

Remember that balance is key. Excessive exercise can decrease testosterone, thereby hindering male fertility.

 

Supplements to Boost Male Fertility

Several dietary supplements have been linked to improved male fertility. Some supplements and their proven benefits include: 

Supplements	Functions
L-carnitine (LC)	Improves Sperm Motility
Coenzyme Q10 (CoQ10)	Improves Sperm Count, Motility, and Morphology
Zinc	Improves Sperm Count and Motility
Selenium	Improves Sperm Count, Motility, and Morphology
Vitamin C and E	Reduces Sperm DNA Damage

Source: National Library of Medicine

 

Foods to Boost Male Fertility

Food plays a more prominent role in male fertility than some people may realize. Not only can a person’s diet affect their general health, but it may play a hand in either hindering or boosting one’s fertility. Those looking to improve their fertility should incorporate the following: 

Helpful Foods	Benefits	Functions
Fruits and Vegetables	Rich in Antioxidants, Vitamin C, and Vitamin E	Reduces Sperm DNA Damage
Oysters, Beans, Nuts, Crab, Lobster, and Whole Grains	Rich in Zinc	Improves Sperm Count and Motility
Brazil Nuts, Tuna, Sardines, and Shrimp	Rich in Selenium	Improves Sperm Count, Motility, and Morphology

In addition to incorporating certain beneficial foods into your diet, there are other foods that a person looking to increase their fertility should limit, including the following:

Foods & Drinks to Limit	Drawbacks
Soda, Coffee, and Tea	Caffeine intake may negatively affect male reproductive function.
Alternative Sweeteners	Alternative sweeteners can cause abnormalities in sperm motility, morphology, and sperm DNA.
Store-Bought Baked Goods, Margarine, Processed Meats, Pastries, Chips, Etc.	Food containing high amounts of trans fats can negatively impact testosterone levels, sperm count, and motility.

Sources: National Library of Medicine, International Journal of Fertility and Sterility, Oxford Academic

 

Boosting male fertility can require a multifaceted approach, encompassing exercise, supplements, and consuming the right foods and drinks. Remember to always consult your healthcare provider before implementing any significant changes to your diet or fitness routine. They can provide personalized guidance based on your health status and needs.