How to Boost Male Fertility Naturally

Your ability to conceive isn't entirely up to chance. As a man, you can take a number of steps to increase your fertility, and if you're particularly health-conscious, you have many all-natural methods at your disposal, as well.

What goes into male fertility

When we talk about female fertility, we know we're talking about a woman's ability to become pregnant. But what does male fertility really mean?

Essentially, we're looking at sperm health and count. You need healthy sperm, and lots of them, for successful fertilization: Sperm need to be strong enough to travel the distance to the ovum (egg), and the more of them you have, the better your chances for success.

For men, low sperm counts and poor sperm health are often caused by unhealthy diets and poor lifestyle choices. However, testosterone also plays a role in your sperm health: Lower testosterone often indicates lower fertility. To increase your testosterone levels, you may be tempted to take hormone supplements or therapies, but Penn Medicine found that these therapies can make it more difficult to conceive.

Many times, the best choices for boosting male fertility are natural solutions. Here are a few worth exploring:

1. Regular, but not excessive, exercise

Staying active and in good shape can boost your fertility levels, but overexercising—and especially using steroids—can actually reduce your sperm count.

2. A balanced diet

Nutritious foods high in vitamins and essential minerals can improve the health of your sperm. As a good rule of thumb, though, avoid processed and sugary foods.

3. Limiting or avoiding alcohol

Alcohol also plays a large role in the health of your sperm. Not only has excessive alcohol use been found to decrease your sperm count, it can also change the shape, size and movement of your sperm (motility). If you're a heavy drinker, alcohol might even shrink your testes, which can lead to infertility. It's important to stop drinking or at least cut back significantly if you're hoping to boost your fertility chances.

4. Quitting any smoking habits

Not only can cigarette smoking decrease your sperm count and quality, but secondhand smoke can also negatively affect a female partner's fertility as well. While reducing your smoking may help, it's best to quit altogether if you want to improve your fertility levels.

5. Fenugreek

Fenugreek seeds are a popular Indian ingredient that have been found to boost sperm count and improve overall sperm quality. This seed is easy to incorporate into many recipes and can also be used as a topper for salads and grain bowls. However, you can also purchase fenugreek supplements if you'd prefer; just make sure the supplements are high quality and contain minimal or no filler ingredients. As a caveat, please note that medicinal use of this product has not been approved by the Food and Drug Administration (FDA) and should not take the place of medication prescribed by your doctor.

What to take away

Most men will see improvements in their fertility levels by incorporating a few simple, natural lifestyle and dietary changes. However, if you're worried about your sperm count and health, it's always best to consult a doctor, especially if you need feedback on any diet or lifestyle changes you're considering.

Giddy Notice: Our medical experts have informed us that few supplements of this nature have been approved by the Food and Drug Administration (FDA). That is to say that statements and claims made about the efficacy or possible health benefits of these unapproved supplements have neither been evaluated nor reviewed by the FDA for safety and effectiveness. Furthermore, any statements or claims regarding the supplements are not intended to diagnose, treat, prevent or cure any disease. Our medical experts advise that before you use a supplement in any way, first consult your healthcare provider to ensure you have full knowledge of appropriate dosages, if any, as well as any potential side effects or interactions with any prescription medications you're already taking.