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The average sperm count for men in the United States is around 21 million. This is a little below the World Health Organization’s (WHO) recommended level of 25 million. There are a few ways to increase your sperm count naturally, but there are also some methods that require medical intervention.
Here are the 10 best natural methods to increase the volume of ejaculations for bigger orgasms:
Eat More Antioxidant-Rich Foods
There is mounting evidence that eating antioxidant-rich foods can boost sperm count and improve fertility. A study published in the journal Fertility and Sterility found that men who consumed more fruits and vegetables had better sperm quality than those who didn’t. The study’s authors suggest that antioxidants in these foods may help to protect sperm from damage.
Some of these antioxidants include: Beta-Carotene, Beta-Cryptoxanthin, Lutein, Vitamin C
Get Enough Exercise and Sleep
A healthy lifestyle can help increase sperm count, according to a study published in the journal Fertility and Sterility. The study found that men who exercised for at least 30 minutes a day and got enough sleep had higher sperm counts than those who did not adhere to either of these guidelines.
Researchers at the University of California, Los Angeles studied the relationship between exercise and sleep and semen production in men. They found that sperm production was highest when both were adequate.
Quit smoking and sperm count will improve. The chemicals that are in cigarettes can impact sperm production. Smoking also increases the risk for fertility problems including low sperm counts, infertility, and a variety of other reproductive issues.
Take Trusted Herbal Supplements
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Herbal supplements can be beneficial to men’s health in many ways. For example, they can help improve sperm count and fertility. Additionally, some herbal supplements have been shown to be helpful in treating other conditions such as anxiety and depression.
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Get Enough Vitamin D
Most men don’t get enough vitamin D. A study in the journal Fertility and Sterility found that almost half of men aged 18 to 39 do not have enough vitamin D. Lack of vitamin D can decrease sperm count. Getting enough vitamin D can help increase fertility by helping the testes produce more sperm.
Increase Healthful Fat Intake
A recent study found that increasing healthful fat intake from 25 to 35% of daily caloric intake could increase sperm count by up to 12%. Healthful fats are essential for optimal human health and include omega-3 fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids.
Reduce Unhealthful Fat Intake
Sperm counts have been shown to be inversely related to the amount of unhealthy fat in a man’s diet. Consumption of unhealthy fats, such as those with high saturated and polyunsaturated fatty acids, has been linked to infertility in men. A recent study of 1,000 men found that a 10 percent increase in dietary saturated fat intake was associated with a 3 percent decrease in sperm count.
Limit Exposure to Environmental and Occupational Contaminants
There is increasing evidence that limiting exposure to environmental and occupational contaminants can increase sperm count. The most common environmental and occupational contaminants that are known to decrease sperm count are lead, cadmium, arsenic, and chromium.
Get Enough Folate and Zinc
Supplementing with folate and zinc may be able to help increase sperm count. Folate is a water-soluble vitamin found in leafy greens, legumes, nuts, and seeds. The recommended daily allowance for folate is 400 micrograms per day. Zinc is a mineral that is important for fertility. The recommended daily allowance for zinc is 11 mg.
Limit the Consumption of Soy and Estrogen-Rich Foods
What are the health risks associated with soy and estrogen-rich foods? There are many concerns about the long-term effects of eating soy and estrogen-rich foods. Soy is high in phytoestrogens, which can mimic the action of the female sex hormone estrogen in the body. This can lead to problems such as breast development in boys, a decrease in sperm count, and fertility issues.