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Unlocking the Truth: Does Testosterone Affect Sperm? Discover Now!

Published February 16, 2024 | By zeke

Testosterone is an important hormone that plays a key role in several bodily functions for both men and women. Even though it’s often thought of as the “male” hormone, testosterone is produced in women’s bodies, too, just at lower levels. This important hormone plays a role in several systems in the body.
In men, testosterone is produced mainly in the testicles and regulated by the hypothalamus and pituitary gland in the brain (1). It promotes the development of secondary sex characteristics like facial hair growth and a deeper voice. Testosterone also helps maintain muscle mass and strength, bone density, red blood cell production, mood, and sex drive (2).
In terms of reproduction, testosterone signals the testicles to produce sperm. It works together with another hormone, follicle-stimulating hormone (FSH), to kickstart and maintain spermatogenesis – the creation of new sperm cells (3). Sperm cells need testosterone to properly mature and develop the ability to swim and fertilize an egg (4). Men with very low testosterone often have impaired spermatogenesis and reduced fertility (5). On the other hand, men with abnormally very high testosterone levels can also disrupt spermatogenesis and cause infertility [6]. Overall, testosterone is essential for optimal sperm production and male fertility, but levels must be maintained within a normal range.

Advantages and Disadvantages of Good Fertility

Here are some Pros and Cons of having good fertility:

Advantages:

Improved ability to conceive children naturally
The wider window of opportunity for conception
Less need for fertility treatments like IVF
Potentially lower stress around conception
Confidence in reproductive health

Disadvantages:

Higher likelihood of unplanned pregnancy
Need for more vigilant birth control use.
Potential for a greater number of children than desired
Possibility of conceiving later in life when less desirable

Does Testosterone Affect Sperm?

Yes, testosterone affects sperm; this is due to the fact that testosterone is essential throughout multiple stages of sperm development and function. Here are some of the ways that testosterone levels and activity affect sperm:

Sperm Production

As discussed, testosterone is essential for spermatogenesis – the process of sperm production and maturation. FSH and LH from the pituitary gland stimulate the testes to produce testosterone, which then promotes mitosis and meiosis of germ cells to form mature sperm [7]. Men with low testosterone, such as in hypogonadism, frequently have impaired spermatogenesis and low sperm counts.

Sperm Quality

Adequate testosterone levels are necessary to support the genomic integrity of sperm. Testosterone may impact sperm health by influencing apoptosis and reactive oxygen species (ROS) that can cause DNA fragmentation and impact sperm viability [8]. Men with low testosterone have higher proportions of sperm with DNA damage compared to fertile men.

Sperm Motility

Testosterone promotes sperm motility by enhancing mitochondrial activity and ATP production in sperm, providing energy needed for movement. It also increases intracellular calcium and cAMP signaling pathways vital for sperm motility. Low testosterone reduces hyperactivation and motility of sperm due to these impaired signaling pathways.
Sperm Maturation
As sperm move through the epididymis, testosterone induces biochemical and physiological changes essential for them to gain motility and become functionally mature. Disruption of testosterone inhibits the maturation process, keeping sperm in an immature, non-functional state.

Low Testosterone (Low T)

Low testosterone, also known as hypogonadism or “low T,” refers to an abnormally low level of the testosterone hormone in the body.

Effects of Low Testosterone

Having chronically low testosterone can lead to various unpleasant effects and health issues:

Low libido and erectile dysfunction.
Loss of muscle mass and strength.
Increased body fat and obesity.
Loss of facial, body, and pubic hair.
Fatigue, poor concentration, and depression.
Reduced bone mineral density, osteoporosis risk.
Metabolic syndrome, Type 2 diabetes.
Cardiovascular problems

Who is Affected by Low T?

Several groups are commonly affected by low testosterone (low T):

Aging men: Testosterone levels begin declining after age 30 and drop more significantly after 50. Up to 39% of men over age 45 may have low T [9].
Men with chronic illnesses: Conditions like type 2 diabetes, obesity, metabolic syndrome, HIV/AIDS, and chronic liver or kidney disease increase the risk of low T [10].
Men taking certain medications: Long-term use of opioids, steroids, certain antifungals, and anticonvulsants can impair testosterone production [11].
Men with pituitary or testes disorders: Tumors, infections, injury, or other disorders in the pituitary gland or testicles compromise the organs’ ability to produce testosterone [12].
Obese men: Higher levels of the aromatase enzyme in fatty tissues convert testosterone to estrogen, resulting in diminished testosterone [13].

Prevalence of low T

Low T primarily affects middle-aged and older men, though it can occur at any age. According to research, around 4-5 million men in the United States have low testosterone. [14] This figure rises to close to 20% of men over age 60. Globally, a study estimates that around 6% of men worldwide suffer from low T, which equates to over 20 million men. [15]

Other Things That Lower Testosterone and Sperm Count

Radiation and chemotherapy – Cancer treatments like radiation to the testes and some chemo drugs damage the testes and lower testosterone and sperm count.
Testicular overheating – Frequent hot tub use, tight underwear, placing laptops on the lap, etc., can overheat the testes and impair sperm production and testosterone.
Stress and lack of sleep – Prolonged stress and sleep deprivation negatively impact reproductive hormone balance.
Poor diet – Deficiencies in zinc, vitamin D, vitamin C, and other micronutrients can reduce testosterone levels and sperm health.
Excess alcohol – Chronic heavy drinking is toxic to the testes, lowering testosterone. Alcohol use also reduces sperm production.
Smoking – Contains toxic chemicals like cadmium that damage sperm. Smoking may also lower testosterone levels

Does Testosterone Increase Sperm Count?

Yes, testosterone does play an important role in regulating sperm production and increasing sperm count [16].
As previously discussed, testosterone is an important hormone for male fertility and reproduction. It plays a crucial role in spermatogenesis – the process of producing mature sperm cells. Here’s a more detailed look at the connection between testosterone and sperm count:
To begin, testosterone signals the testes to produce more sperm. It binds to receptors in cells within the testes called Sertoli cells. When activated by testosterone, these Sertoli cells nurture developing sperm cells through the various stages of maturation. The more testosterone there is, the harder the Sertoli cells work to produce sperm.
In addition, adequate testosterone levels prevent sperm cell death and damage. Testosterone provides essential proteins that help sperm survive as they develop and mature. It also regulates the survival of mature sperm that have completed spermatogenesis and are stored in the epididymis.
Furthermore, testosterone is needed for the proper functioning of accessory sex glands like the prostate and seminal vesicles. These glands produce fluids that protect sperm as it travels through the male reproductive system and out of the penis during ejaculation. So, healthy testosterone activity promotes the production of these helpful fluids.
Clinical research reflects these biological mechanisms. Studies consistently show that men with higher testosterone levels tend to have higher sperm counts on semen analyses. And men with abnormally low testosterone are more likely to have lower sperm production and quality.
However, note that artificially elevated testosterone levels induced by anabolic steroid abuse or testosterone supplements can actually impair spermatogenesis and reduce sperm counts. In fact, a study looking at sperm production in men taking testosterone supplements found that the vast majority (over 88%) of those taking testosterone without a medical requirement were found to have no sperm cells present in their semen (17).
This effect is likely due to testosterone being aromatized into estrogen, which inhibits the hormonal signals needed for sperm maturation.
So, while moderate levels of testosterone are important for supporting healthy sperm production, more testosterone does not necessarily mean higher sperm counts. The relationship follows more of an inverted U-shaped curve, where too little or too much testosterone can reduce sperm count.

What Raises Testosterone and Ultimately Results in a Higher Sperm Count?

There are some natural ways men can potentially raise testosterone levels and improve sperm count and quality:

Strength training and weight lifting: Resistance training can stimulate testosterone production and may improve sperm parameters like count and motility. Aim for at least 2 sessions per week.
Lose excess weight: Being overweight or obese is associated with lower testosterone. Losing excess fat, especially around the belly, may help increase testosterone.
Have sex: Frequent ejaculation does not reduce sperm count or fertility. Regularly clearing out weak sperm improves sperm quality. So, there’s no need to limit sexual activity to “save” sperm.
Limit alcohol: Excessive alcohol intake is linked to lower sperm count and quality. Heavy drinking impacts sperm shape and ability to fertilize while depleting nutrients needed for sperm generation. For optimal fertility, men should limit alcohol consumption to 1-2 occasional drinks (18).
Supplements: Getting adequate folic acid and zinc may help improve low sperm count. A 2002 study found that men taking folic acid and zinc supplements experienced a significant improvement in sperm count – around a 74% increase, on average, compared to men not taking the supplements (19).
Testosterone Therapy: Testosterone replacement therapy (TRT) under medical supervision may be the most effective option to restore sperm production to normal levels. Lifestyle and vitamin supplements can help, but TRT is proven to directly target the root hormonal cause of low sperm counts in aging males. Consult a doctor to determine if TRT is appropriate.

Best supplement for energy

Published January 27, 2024 | By zeke

Feeling tired, drained, and lacking motivation? Fatigue is an overwhelming sense of exhaustion that can severely impact your productivity, performance, and overall quality of life. An estimated 20-30% of people globally struggle with persistent fatigue. The causes are multifactorial – long work hours, poor sleep habits, chronic illnesses, medications, stress, anxiety, depression, vitamin deficiencies, sedentary lifestyles, and more.
Boosting energy levels requires a holistic approach – getting adequate restorative sleep, reducing stress, proper nutrition, physical activity, and in some cases, supplementation. Certain supplements play key roles in fighting fatigue and improving energy by optimizing vital physiological processes in the body and brain. We cover the top science-backed supplements that combat exhaustion, enhance productivity, elevate mood, support cognition, and help you reclaim your zest for life!

What is Fatigue?

Fatigue is defined as an overwhelming sense of tiredness, lack of energy, and feeling of exhaustion. It adversely affects one’s physical and/or mental capacity to function normally. There are two main types of fatigue: physical and mental.
Physical fatigue refers to bodily tiredness due to exertion, leading to reduced strength and endurance. Mental fatigue refers to overexertion of the mind resulting in weariness, difficulty concentrating, and reduced motivation. Both types of fatigue can be caused by prolonged periods of physical work/exercise or mental tasks, sleep deprivation, illnesses, stress, medications, etc.
If ignored over time, fatigue can pose serious health concerns and negatively impact work performance and quality of life. Managing fatigue requires the identification of contributing factors, adequate rest, proper nutrition and hydration, stress management, exercise, relaxation techniques, and achieving overall work-life balance. Seeking medical assistance may be prudent in chronic unexplained cases of fatigue. Addressing fatigue is vital for one’s well-being and optimal functioning.

Potential causes of fatigue? There are quite a few potential reasons:

Not getting enough sleep or sleeping poorly prevents the body from restoring itself, causing lingering sleepiness.
High levels of physical exertion like intense exercise, manual labor, or long tasks use up the body’s energy stores, bringing on fatigue.
Mental exertion like studying, complex work, or excessive multitasking strains the brain and can induce mental tiredness.
Chronic or excessive stress has bodily effects through hormones like cortisol that disrupt sleep and mood, lowering energy.
Poor nutrition from a highly processed, sugary diet without adequate nutrients fails to properly fuel the body and mind. Staying hydrated is also key.
Various medical conditions like chronic fatigue syndrome, anemia, diabetes, thyroid problems, infections, and autoimmune disorders can cause fatigue.
Certain prescription medications, as well as treatments like chemotherapy, have fatigue as a side effect.
Mental health issues such as depression, anxiety, and stress disorders impact sleep, and stress responses, and sap energy.
Sleep disorders like sleep apnea, insomnia, and restless legs prevent restful sleep, resulting in daytime exhaustion.
Unhealthy lifestyle factors including excess alcohol, smoking, inactivity, and irregular sleep exacerbate fatigue.

It is important to identify the underlying cause of fatigue, especially if it lasts for an extended period or significantly impacts one’s daily life. Consulting a healthcare professional can help determine the appropriate interventions or treatments to manage and alleviate fatigue.

Best Supplements for Energy

Ashwagandha

Ashwagandha (Withania somnifera) is an ancient medicinal herb that has been used in Ayurvedic healing for over 3,000 years. It is classified as an adaptogen, meaning it helps the body withstand stressors and promote homeostasis.
Ashwagandha’s main function is to reduce anxiety and stress; it helps lower cortisol levels and balance thyroid hormones. Studies show it can substantially reduce symptoms in people with stress, anxiety, and depression. For example, in a 60-day study of 64 people with chronic stress, ashwagandha supplementation significantly reduced cortisol levels and self-reported anxiety and stress scores (1).
By reducing excess cortisol and regulating thyroid hormones, ashwagandha may help improve energy, reduce fatigue, and enhance endurance or stamina. It supports overall adrenal function and helps the body adapt to stressors. Deficiency in ashwagandha itself does not occur since it is not an essential nutrient. However, people with adrenal fatigue or who are under constant stress seem to benefit the most from supplementation.
The recommended dosage is 300-600 mg twice per day, or approximately 500-1000 mg total daily. Ashwagandha is generally well tolerated, but some people may experience mild side effects like stomach upset, diarrhea, or nausea at high doses exceeding 1000 mg per day. It is also not recommended for pregnant women, as it may stimulate uterine contractions. Those on sedative medications should use caution when taking ashwagandha, as the combination may cause excessive drowsiness (2).

Magnesium

Magnesium is a mineral that plays a critical role in over 300 enzyme reactions of biochemical reactions in the body. It supports energy production, protein synthesis, muscle and nerve function, blood glucose control, and calcium absorption (3). Low magnesium levels can lead to impaired energy metabolism, muscle cramps, fatigue, weakness, and mood instability.
One study estimates that up to 50% of people get inadequate magnesium from diet alone, making it one of the most common deficiencies (4). Magnesium deficiency has been associated with depression, migraine headaches, risk of diabetes, and metabolic syndrome (5).
Supplementing with magnesium may help restore healthy levels and improve energy production, exercise performance, nerve conduction, and mood balance. The Recommended Dietary Allowance (RDA) for magnesium is 310-420 mg daily for adults.
Consistently exceeding the UL of 350 mg can result in diarrhea and abdominal cramping as the unabsorbed mineral draws water into the colon (3). Those with impaired kidney function should not supplement with magnesium without medical guidance.

Vitamin D

Vitamin D is a fat-soluble vitamin obtained through sun exposure, dietary intake, and supplements. It facilitates calcium absorption for bone health but also supports muscle and nerve function, mood regulation, and immune function (6).
Low vitamin D levels are associated with depression, fatigue, frequent illness, bone loss, and fracture over time. An estimated 42% of Americans are vitamin D deficient, making it one of the most common nutrient shortfalls (7). Getting adequate vitamin D from sun exposure, oily fish, fortified foods, and/or supplements helps maintain hormonal balance, musculoskeletal health, immune defense, and mental well-being.
The RDA for vitamin D is 600-800 IU daily but many experts recommend at least 1000-2000 IU daily for optimal health. Excessively high doses exceeding 10,000 IU per day raise the risk for toxicity and adverse effects (6).

Maca Root

Maca root is an adaptogenic herb that comes from a plant native to Peru. It contains antioxidants, vitamins, and minerals that may help boost energy, balance hormones, and improve stamina.
Maca works by supporting adrenal function and regulating key hormones like cortisol. High cortisol can lead to fatigue, low libido, and impaired immunity.
Research indicates certain types of maca, particularly black maca, may help reduce feelings of fatigue and depression (8). Another study also showed maca improved energy and mood in people with fatigue (9).
It’s also rich in iron, potassium, and iodine, which support energy production and thyroid health. Taking maca may help with low energy, chronic fatigue, athletic performance, and overall vitality.
Around 25% of people have moderate to severe fatigue. Maca could help counteract nutrient deficiencies or lifestyle factors contributing to low energy. There is currently no established official dosage for Maca, but typically, human studies have utilized a daily dose ranging between 500 mg to 3000 mg (10).
Exceeding the recommended amount of Maca may trigger headaches, insomnia, or GI distress (9). Maca should be avoided by people with thyroid problems or certain metabolic conditions without medical approval. Those on medication should consult a doctor before using maca.

Panax Ginseng

Panax ginseng is an herbal medicine used for centuries in Asian cultures. It contains active compounds called ginsenosides that have energizing and anti-fatigue effects. Panax ginseng has shown promise for enhancing physical stamina by boosting nitric oxide production, which improves blood flow and oxygen circulation. It also supports adrenal function and helps the body adapt to stress.
Research shows ginseng can reduce fatigue, elevate mood, and improve cognitive performance. In this randomized trial, ginseng led to less fatigue and higher energy levels compared to placebo (11).
Another study found that 200 mg of ginseng for 8 weeks improved working memory, calmness, and mood in healthy adults (12). The mechanisms appear to involve increased alertness, mitochondrial function, and oxygen use in the brain. Panax ginseng supports immune, cardiovascular, neural, and reproductive health. Rates of deficiency are not applicable since it is not an essential nutrient.
The recommended dosage is 100-400 mg daily. High doses exceeding 3 g or long-term use may cause headaches, insomnia, or GI issues so moderation is advised (13). Due to hormonal effects, Panax ginseng should be avoided during pregnancy and with certain medical conditions.

Tongkat Ali

Tongkat ali is an herbal medicine from Southeast Asia used to boost energy, mood, and libido. It contains compounds like eurycomao side that may have adaptogenic effects. Tongkat ali is thought to help relieve stress, anxiety, fatigue, and low sex drive, especially in aging males (14)
For example, one study found that 200 mg of tongkat ali extract for 4 weeks improved stress hormone profiles and certain aspects of mood in moderately stressed adults (15). The recommended dosing ranges from 200-400 mg daily.
High doses may cause restlessness, anxiety, or overstimulation so moderation is advised. Due to potential effects on testosterone, tongkat ali should be avoided in pregnancy and by those with hormone-sensitive disorders without medical approval (15).

Nettle Root

Nettle root comes from the stinging nettle plant (Urtica dioica). It contains a variety of compounds including flavonoids, sterols, amines, and lignans [16].
The main function of nettle root is to reduce inflammation, act as a diuretic, and modulate hormone levels (17). Chronic inflammation is taxing on the body and can result in fatigue. Nettle root can suppress inflammatory factors and promote energy through its anti-inflammatory effects. Additionally, nettle root can interact with sex hormone binding globulin (SHBG) and influence levels of free testosterone and estrogen which can contribute to low energy.
Nettle roots can be obtained from the stinging nettle plant. However, supplements provide a concentrated dose. The recommended dosage is 300-600 mg per day [18].
Nettle root is generally well tolerated, but it can interact with certain medications so it’s important to speak to your doctor before taking it. It may affect drugs including diuretics, antihypertensives, and lithium. Nettle root can also affect blood sugar, so monitoring is needed for diabetics. Those with fluid retention related to heart or kidney problems should use it cautiously due to the diuretic effect.

Artichoke Extract

Artichoke extract comes from the leaves of the artichoke plant (Cynara scolymus). The primary active compounds in artichoke extract are cynarin and chlorogenic acid [19].
The main function of artichoke extract is to support liver health and optimize liver function. The liver plays a key role in metabolizing nutrients, filtering toxins from the blood, and producing bile to help digest fats. Artichoke extract helps regenerate liver tissue, protect liver cells, and improve bile flow.
By supporting liver function, artichoke extract can provide several benefits including reducing oxidative stress since the antioxidants in artichoke extract scavenge free radicals and reduce oxidative damage, which can provide an energy boost.
Deficiency of artichoke extract itself is not common, since it is a supplement derived from an edible plant. However, poor liver function affects a large portion of the population. It’s estimated that 25% of adults have some form of liver disease like non-alcoholic fatty liver disease (NAFLD) [20]. Proper liver function is also essential for energy production [21].
Artichokes provide a natural source of cynarin and chlorogenic acid. However, the compounds are found in higher, more concentrated amounts in artichoke extract supplements. The recommended dosage for Artichoke is 250-1500 mg daily, standardized to contain at least 5% cynarin.
Artichoke extract is generally safe, but there are some precautions. It can cause mild digestive upset in some people [22]. Those with gallstones should use it cautiously since it stimulates bile production. It’s also not recommended for those with bile duct obstruction. As with any supplement, consult your healthcare provider before use if you have any medical conditions or take any medications.
Frequently Asked Questions
Can Low Testosterone Cause Fatigue?
Yes, low testosterone levels can cause fatigue and low energy in men. Testosterone is a hormone that plays an important role in muscle mass, bone density, red blood cell production, mood, and sex drive. When testosterone levels are low, men may experience symptoms like fatigue, weakness, low motivation, and decreased endurance for physical activity. The reduced muscle strength and mass that comes with low T can make men feel tired more easily.
Does Testosterone Help You Sleep Better?
There is some evidence that testosterone therapy can help improve sleep in men with low testosterone levels. Testosterone is thought to help regulate sleep cycles and improve sleep architecture. Men with low T often experience sleep disturbances like insomnia, reduced REM sleep, and sleep apnea.
Testosterone replacement therapy has been shown to increase deep sleep and decrease the number of nighttime awakenings in hypogonadal men. The enhancement of deep sleep may increase energy and reduce daytime sleepiness. However, the effects may differ between individuals. Not all studies have found a benefit of testosterone for sleep.
Final Thoughts
Fatigue and exhaustion stem from complex interactions between lifestyle habits, underlying health conditions, and biochemical deficiencies. Smart supplementation serves as an effective solution alongside adequate sleep, stress management, balanced nutrition, and regular exercise.
The supplements covered in this article provide targeted benefits – from improved sleep quality and duration, mood elevation, enhanced motivation and stamina, optimized testosterone levels, and boosted energy production. Pairing these with a healthy lifestyle can help fight fatigue and power you through your days with renewed vigor.
However, consult your healthcare provider before trying any new supplements, especially with pre-existing medical conditions or if pregnant/nursing. Overall, strategic supplementation along with positive lifestyle changes can help unleash your full physical and mental energy potential!

How to produce more semen

Published January 19, 2024 | By zeke

Semen is the male reproductive fluid that contains sperm cells. It is produced in the male reproductive system through a series of processes in several different glands and organs:
Semen begins as sperm, which are produced in the testes. This process is called spermatogenesis. Special cells called germ cells divide and go through meiosis to create immature sperm. The sperm then grow tails and heads and start moving by producing adenosine triphosphate (ATP). This entire development process takes about 74 days.
The seminiferous tubules in the testes connect to the epididymis, where the sperm continue to gain the ability to swim and become mature. They are stored here until ejaculation.
The seminal vesicles and prostate gland produce the bulk of the fluids in semen. The fluid from the seminal vesicles contains fructose to provide ATP for the sperm to use as energy. The prostate glands’ alkaline fluid protects sperm by neutralizing acids in the female reproductive tract.
During ejaculation, sperm stored in the epididymis combine with fluids made by the seminal vesicles, prostate and other glands like the bulbourethral gland to become the substance we know as semen. This transport allows mature sperm to move from the male system into the female system in hopes of fertilizing an egg.

5 Ways to Produce More Semen

Producing healthy quality semen is important for fertility and conception. Not only do genetics play a role, but also lifestyle factors can impact semen quality and production. Here are some tips on how to optimize semen health:

Watch Your Diet

The number one reason why men have fertility issues is poor diet. Certain dietary choices can help maximize semen volume and sperm count. Several studies have found that diets high in antioxidants, omega-3 fatty acids, zinc, and amino acids like L-carnitine are linked to improved semen parameters in men (1). These nutrients feed the sex glands and support optimal sperm development and mobility.
Foods rich in them include oysters, fatty fish, walnuts, berries, citrus fruits, spinach, pumpkin seeds and organic meats. Some herbal supplements like maca, ginseng and ashwagandha may also enhance fertility.
Adopting a healthy, Mediterranean-style diet full of whole foods, lean proteins, and antioxidants provides the best nutritional foundation for peak semen volume and fertility. Aim for variety and color on your plate, keeping portions in check while staying active.
Conversely, processed and high-mercury seafood, trans fatty acids, soy, pesticides, and excess calories have been tied to lower sperm counts (2). Also, limit alcohol, caffeine, and sugary beverages, which can adversely impact sperm production. Limiting intake of these may aid semen production.
Furthermore, drink 2-3 liters of water daily as dehydration can decrease semen volume. It is based on the fact that your body needs water to produce seminal fluid.

Optimize Vitamin And Mineral Intake

Vitamin and mineral intake play a vital role in sperm production. Ensuring an adequate intake of key nutrients can boost semen volume. Multiple studies demonstrate that deficiency in certain micronutrients leads to reduced sperm count and motility while supplementing them improves these markers of male fertility (3).
Specifically, the antioxidants vitamin C and E, mineral zinc, and B-complex vitamins promote sperm development, protect sperm from oxidative damage, facilitate energy production needed for high sperm motility, and influence the survival of sperm as it travels to fertilize an egg (4). Even mild deficiencies in any of these can negatively impact semen quality.
Other beneficial nutrients include vitamin D to regulate hormones influencing spermatogenesis, magnesium and selenium to aid proper testicular function, CoQ10 to increase sperm motility, and folic acid to boost sperm count.
To maximize your intake of all these key vitamins and minerals, eat a balanced whole-food diet with plenty of produce, nuts/seeds, seafood, eggs and lean meats. Consider having your physician check your levels, especially if conception is difficult, to determine if specific supplements may help. For example, 11% more pregnancies occurred when the male partner took antioxidant supplements in one review (5). Checking for deficiencies and addressing them through proper nutrition supports optimal semen parameters.
Two herbal supplements that may also help improve semen parameters are ashwagandha and tongkat ali. Ashwagandha is an adaptogenic herb that helps the body manage stress and balance hormones like testosterone which influence sperm production. Tongkat ali is known to boost testosterone levels and sperm concentration in infertile men (6).

Exercise Regularly

Besides being good for your general health, regular exercise can help increase semen volume and sperm quality. A recent study found that men who exercised 15 or more hours per week had 73% higher total sperm count and 53% higher semen volume than sedentary men (7).
The reasons exercise may increase semen production are unclear but likely involve improved circulation and hormone levels. Physical activity, including the testes, boosts blood flow and oxygen delivery throughout the body.
This enhanced circulation provides vital nutrients that promote optimal function of the gonads and accessory sex glands responsible for producing semen (8). Exercise also increases testosterone levels, which signals the testes to ramp up sperm and seminal fluid production.
However, excessive exercise can sometimes have the opposite effect and lower sperm production. Caused by increased oxidative stress and testicular heat from overtraining. So, ensure proper rest and avoid intensive exercise for over an hour daily.
Walk, swim, cycle, or try high-intensity interval training (HIIT) workouts. Compound lifts like squats, deadlifts, and bench presses can boost testosterone. Yoga poses such as shoulder stands, bridges, and fish promote blood flow to the reproductive organs. However, avoid overly heating activities like hot yoga or long hot baths, which can impair sperm production.

Achieve and Maintain a Healthy Body Weight

Research shows a clear link between male obesity and reduced semen quality. Obese and overweight men tend to have lower total sperm counts, decreased sperm motility, and abnormal sperm morphology compared to men of normal weight (9).
This negative impact is believed to result from hormonal changes related to excess body fat. Obesity leads to higher estrogen levels and impaired regulation of sex hormones by the hypothalamus, disrupting sperm development (10).
Losing weight through diet and exercise can offset these problems. One study found every 1 kg decrease in body mass index increased sperm count by about 6 million sperm per ml (11).
Maintaining a body mass index between 18.5–24.9 kg/m2 and a healthy waist circumference (under 40 inches) provides the ideal physiology for peak testosterone function and semen production.
Aim for a modest caloric deficit through a nutritious whole foods diet and consistent training plan, including 150 minutes per week of moderate activity, to safely meet weight loss goals. Losing just 5–10% excess body weight reverses hormonal imbalances causing low sperm count. Supporting healthy testicular function through proper weight management optimizes men’s reproductive potential.

Get Plenty of Sleep

Sleep deprivation significantly reduces sperm count, concentration, motility and normal morphology (12). This may result from altered hormone regulation – lack of sleep decreases testosterone levels while increasing stress hormones like cortisol.
One study found that young men sleeping less than 6 hours per night had sperm counts nearly 25% lower than those getting nine or more hours of sleep (13). The impact was so dramatic that sleep duration was a higher predictor of low sperm count than lifestyle factors like exercise, alcohol and smoking. It indicates sleep should be prioritized for fertility.
Aim for seven to nine hours of uninterrupted sleep in a cool, dark, comfortable environment. Adopt consistent bed and wake times, limiting electronics before bed. Engage in relaxation techniques to support sleep quality and manage stress. Consider dietary changes that don’t interfere with sleep. Melatonin supplements may help as well. Protecting testicular health by optimizing sleep gives the best chances of robust semen parameters.
Frequently Asked Questions
Does Zinc Increase Sperm?
Yes, zinc plays an important role in sperm production and development. It enables rapid cell division during sperm generation, protects sperm from oxidative damage, facilitates sperm motility and function, and aids fertility.
Zinc deficiency harms sperm count, shape and mobility. Adequate zinc intake between 11-30mg daily helps ensure optimal sperm parameters by supporting DNA replication in developing sperm, minimizing free radical harm, and assisting testosterone signaling for robust spermatogenesis. Supplementing zinc restores healthy sperm counts and mobility in deficient men. The key is getting enough – but not too much – zinc.
Does Losing Sperm Make You Weaker?
No, the loss of sperm itself does not make you weaker physically or mentally. However, some conditions that can result in reduced sperm count may be linked to lower testosterone levels, which could impact strength and energy. Overall, sperm production is not correlated with physical or mental vigor.
Does Testosterone Increase Sperm Count?
Yes, testosterone signals the testes to produce sperm and helps initiate and maintain spermatogenesis. Men with abnormally low testosterone, such as in hypogonadism, tend to have lower sperm counts that may improve with testosterone therapy. However, excessively high testosterone can damage sperm production.
Does TestosteroneI Increase Penis Size?
No, testosterone levels in adult men do not significantly impact penis size. The most rapid penile growth occurs during puberty and is mediated by growth hormone and other factors unrelated to adult testosterone levels. However, in those with hypogonadism, testosterone therapy may aid the development of penile tissues and restore normal size.
Final Thoughts
Simple, consistent lifestyle measures optimize semen volume and sperm count. Following a nutrient-dense diet, exercising moderately, maintaining healthy body weight, getting adequate sleep, and managing stress enable the optimal hormonal environment for robust sperm development and emission. Such holistic self-care gives men agency over reproductive health.