How to improve the fertility of male?

Male fertility can be improved through lifestyle changes, nutrition, and selective use of supplements, while avoiding harmful habits and environmental exposures.

Lifestyle Changes

• Maintain a healthy weight: Obesity lowers testosterone and negatively affects sperm count and quality.
• Quit smoking: Smoking damages sperm production and increases the risk of early pregnancy loss.
• Limit alcohol intake: Heavy drinking reduces testosterone and sperm production; moderate intake is advisable.
• Manage chronic conditions: Diabetes, high blood pressure, and other chronic illnesses should be well controlled.
• Exercise regularly: Moderate physical activity optimizes hormone levels and promotes overall reproductive health, but excessive exercise can sometimes lower fertility.
• Keep testicles cool: Avoid hot tubs, saunas, placing laptops on your lap, and tight underwear, as heat impairs sperm production.

Nutritional Recommendations

• Eat a balanced diet: Focus on fruits, vegetables, whole grains, fish, nuts, and seeds to provide antioxidants and nutrients that protect and boost sperm.
• Reduce processed meats and trans fats: These lower sperm quality.
• Get enough omega-3 fatty acids: Found in oily fish and walnuts, omega-3s promote sperm production.

Key Supplements and Nutrients

• Vitamin C: Improves semen quality, motility, and count.
• Vitamin D: Supports sperm formation and reproductive function.
• Zinc: Essential for testosterone and sperm health; deficiency is linked to infertility.
• Selenium: Promotes better sperm quality and motility.
• L-carnitine: Improves sperm maturation and motility.
• Coenzyme Q10: Enhances energy production for sperm and may improve count and motility.
• Ashwagandha and fenugreek: Herbal supplements have shown benefits in studies but should be taken under medical supervision.

Other Key Steps

• Avoid recreational drugs: These can impair sperm count and function.
• Get screened for STIs: Untreated infections can lower sperm quality.
• Consult a doctor: Seek medical advice for existing health concerns, persistent infertility, or before starting supplements, especially if there are risk factors or chronic conditions.

In summary, quitting smoking, limiting alcohol, maintaining a healthy weight, keeping testicles cool, eating a nutrient-rich diet, taking essential supplements, and managing chronic health conditions are effective strategies to improve male fertility.