Male Fertility rates have significantly decreased during the past 100 years, mainly due to diet alterations. In this article we will discuss desirable lifestyle and diet changes as well as 11 natural supplements for promoting male fertility.
Lifestyle changes that should be made to increase fertility in men include:
- Avoiding or limiting alcohol consumption – alcohol is associated to defective sperm.
- Avoiding tobacco – smoking is connected to low sperm count.
- Avoiding drugs – it is proven that recreational drugs may lead to male infertility.
Unhealthy diet can affect hormone function and sperm production in men. It can also cause production of abnormal sperm. In order to prevent such problems, men should avoid processed and fast foods and eat healthy. That involves lots of fresh vegetables and fruits, whole grains, legumes, seeds, nuts, fish, and poultry. Also, men should drink at least 2-3 liter of water per day. This will aid in elimination of toxins from the body. Pumpkin seeds are excellent for improving male fertility. Pumpkin seeds are rich source of zinc and essential fatty acids which benefit to overall reproductive system in men.
The supplements for male fertility need to be taken for couple of months before they show any results. These supplements promote sperm motility and increase sperm count. They include: arginine, coenzyme Q10, L-carnitine, selenium, zinc, vitamin B12, vitamin E, omega fatty acids, astralagus, ginseng and saw palmetto.
Arginine benefits to healthy sperm production. Arginine is non essential amino acid produced by the body. With age, this production decreases when supplements and other sources of arginine are needed.
Coenzyme Q10 is a fat-soluble, vitamin-like substance. It increases sperm count and sperm mobility.
L-carnitine is naturally occurring amino acid which is vital for normal sperm function. There is a link between high levels of L-carnitine and healthy sperm in men.
Selenium is a trace mineral that is essential in small amounts. In men, selenium is good for sperm mobility. Around 50% of this mineral is in testes and men tend to lose selenium with sperm.
Zinc is a mineral essential for male fertility. It has a role in production of testosterone. Zinc deficiency leads to sperm abnormalities and prostate disease.
Vitamin B12 is a water soluble vitamin required for sperm count and mobility. This vitamin is often deficient in human body, therefore men need to take it regularly.
This vitamin is needed for healthy sperm. Since free radicals may affect sperm, vitamin E, as an antioxidant, can be helpful.
Omega Fatty Acids
Omega fatty acids increase male fertility. There are omega 3 fatty acids that can be found in oily fish and flaxseed oils and omega 6 fatty acids that are found in evening primrose and starflower oils.
Astralagus is frequently used in Chinese traditional medicine. Astralagus stimulates sperm production and promotes sperm motility.
Ginseng (Panax ginseng) is used in traditional Chinese medicine for centuries. Ginseng helps to improve quality of sperm and increase sperm count.
Saw palmetto (Serenoa repens) is rich in oil that acts as tonic for man and improves male fertility.