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Everything You Ought To Know About Vitamins And Minerals
Sometimes it can be difficult to tell what vitamins and minerals are the most important to maintain a balanced diet. Although there are many "superfoods" like broccoli, you need to make sure that you're taking in a variety of different vitamins daily. Read on for some great tips to make that happen!
If you are lacking in the vitamin department, you should consider changing your diet. While many people take this as a sign that they need to run to the store and buy a supplement, most of the nutrients you need can be found in food. Do a little research in order to figure out what changes need to be made.
Vitamins are essential in helping you get the most from your exercise plan. When you are well nourished, your body can recover quickly from workouts, burn fat and build muscle more efficiently.
Although it is possible to purchase vitamin and mineral supplements in many types of retail stores, some of the best deals can be found at online sites. It is extremely important to check multiple sites and read the review on any supplement you are interested in using. You can also find a lot of information at natural food stores.
To boost the resiliency of your body, try taking flax seed oil and turmeric. Both of these can help reduce inflammation in the body. They can also protect you from illness. There are oil blends of the two that are known to help the joints, along with bettering brain and heart health.
Do not take vitamins because someone you know is pressuring you to do so. Everyone is not the same, which means that what works for one person may have an entirely different effect on another. If you are concerned about your body lacking vitamins, you should consult your doctor to see what he would suggest.
Fresh produce is usually full of healthy proteins that the body needs, but you must eat them fresh instead of canned. You may need to add a quality supplement to your diet, too.
Whenever a supplement has a recommended daily allowance amount listed, don't exceed it! Do your research and find out what the consequences are of taking too much of that product. It could be sleep disturbances or even heart rhythm disturbances, so don't take an overdose lightly just because it is a vitamin!
If you are planning to have a baby any time soon, folic acid is a must. This nutrient is used in brain development in a fetus and when you're low, defects can appear. In fact, taking a full prenatal vitamin if you are trying to get pregnant is a great benefit.
If you are finding it difficulty to get the vegetable and fruit nutrition you need every day, try adding a multi-vitamin to your regular routine. There are many great muti-vitamin choices for all ages, activity levels and medical conditions. You can get the nutrition you need even when you don't eat right.
If you are having a struggle with the daily grind in life such as working multiple jobs and your household routine, you need to take more vitamins. When we are unable to allow our body time to unwind, we need more vitamins and minerals to keep it healthy and able to recover from a hectic schedule.
After reading the information above, you see how important it is to consume the right vitamins and minerals each day to keep your body in top shape. Make sure you give your body everything it needs to serve you well from now on. Use these tips often to stay healthy and maintain an active lifestyle.
10 Ways to Boost Male Fertility and Increase Sperm Count
If you and your partner are experiencing fertility issues, know that you’re not alone. Infertility is more common than you might think.
It affects about one in every six couples, and researchers estimate about one in every three cases is due to fertility problems in the male partner alone (1Trusted Source, 2Trusted Source).
While infertility is not always treatable, there are some things you can do to boost your chances of conceiving. Fertility can sometimes be improved with a healthy diet, supplements, and other lifestyle strategies.
This article lists some of the main lifestyle factors, foods, nutrients, and supplements that have been associated with improved fertility in men.
What is male infertility?
Fertility refers to people’s ability to reproduce without medical assistance.
Male infertility is when a man has a poor chance of making his female partner pregnant. It usually depends on the quality of his sperm cells.
Sometimes infertility is linked to sexual function, and other times it could be linked to semen quality. Here are some examples of each:
Libido. Otherwise known as sex drive, libido describes a person’s desire to have sex. Foods or supplements that claim to increase libido are called aphrodisiacs.
Erectile dysfunction. Also known as impotence, erectile dysfunction is when a man is unable to develop or maintain an erection.
Sperm count. An important aspect of semen quality is the number or concentration of sperm cells in a given amount of semen.
Sperm motility. An essential function of healthy sperm cells is their ability to swim. Sperm motility is measured as the percentage of moving sperm cells in a sample of semen.
Testosterone levels. Low levels of testosterone, the male sex hormone, may be responsible for infertility in some men.
Infertility can have multiple causes and may depend on genetics, general health, fitness, diseases, and dietary contaminants.
Additionally, a healthy lifestyle and diet are important. Some foods and nutrients are associated with greater fertility benefits than others.
Here are 10 science-backed ways to boost sperm count and increase fertility in men.
1. Take D-aspartic acid supplements
D-aspartic acid (D-AA) is a form of aspartic acid, a type of amino acid that’s sold as a dietary supplement.
It should not be confused with L-aspartic acid, which makes up the structure of many proteins and is far more common than D-AA.
D-AA is mainly present in certain glands, such as the testicles, as well as in semen and sperm cells.
Researchers believe that D-AA is implicated in male fertility. In fact, D-AA levels are significantly lower in infertile men than fertile men (3Trusted Source).
This is supported by studies showing that D-AA supplements may increase levels of testosterone, the male sex hormone that plays an essential role in male fertility.
For example, a study in infertile men suggested that taking 2.7 grams of D-AA for 3 months increased their testosterone levels by 30–60% and sperm count and motility by 60–100%.
The number of pregnancies also increased among their partners (4).
Another controlled study in healthy men showed that taking 3 grams of D-AA supplements daily for 2 weeks increased testosterone levels by 42% (5Trusted Source).
However, the evidence is not consistent. Studies in athletes or strength-trained men with normal to high testosterone levels found that D-AA didn’t increase its levels further and even reduced them at high doses (6Trusted Source, 7Trusted Source).
The current evidence indicates that D-AA supplements may improve fertility in men with low testosterone levels, while they don’t consistently provide additional benefits in men with normal to high levels.
More research is needed to investigate the potential long-term risks and benefits of D-AA supplements in humans.
2. Exercise regularly
Besides being good for your general health, exercising regularly can boost testosterone levels and improve fertility.
Studies show that men who exercise regularly have higher testosterone levels and better semen quality than inactive men (8Trusted Source, 9Trusted Source, 10Trusted Source).
However, you should avoid too much exercise, as it may have the opposite effect and potentially reduce testosterone levels. Getting the right amount of zinc can minimize this risk (11Trusted Source, 12Trusted Source, 13Trusted Source).
If you rarely exercise but want to improve your fertility, make becoming physically active one of your top priorities.
3. Get enough vitamin C
You’re probably familiar with vitamin C’s ability to boost the immune system.
Some evidence indicates that taking antioxidant supplements, such as vitamin C, may improve fertility.
Oxidative stress is when levels of reactive oxygen species (ROS) reach harmful levels in the body.
It happens when the body’s own antioxidant defenses are overwhelmed because of disease, old age, an unhealthy lifestyle, or environmental pollutants (14Trusted Source, 15Trusted Source, 16Trusted Source).
ROS are constantly being produced in the body, but their levels are kept in check in healthy people. High levels of ROS may promote tissue injury and inflammation, increasing the risk of chronic disease (17Trusted Source).
There’s also some evidence that oxidative stress and excessively high levels of ROS may lead to infertility in men (18Trusted Source, 19Trusted Source).
Taking in enough antioxidants, such as vitamin C, may help counteract some of these harmful effects. There’s also some evidence that vitamin C supplements may improve semen quality.
A study in infertile men showed that taking 1,000-mg vitamin C supplements twice a day for up to 2 months increased sperm motility by 92% and sperm count by more than 100%. It also reduced the proportion of deformed sperm cells by 55% (20Trusted Source).
Another observational study in Indian industrial workers suggested that taking 1,000 mg of vitamin C five times a week for 3 months may protect against DNA damage caused by ROS in sperm cells.
Vitamin C supplements also significantly improved sperm count and motility, while reducing the numbers of deformed sperm cells (21Trusted Source).
Taken together, these findings suggest that vitamin C may help improve fertility in infertile men with oxidative stress.
However, controlled studies are needed before any definite claims can be made.
4. Relax and minimize stress
It’s hard to get in the mood when you’re feeling stressed, but there might be more to it than not feeling up for sex. Stress may reduce your sexual satisfaction and impair your fertility (22Trusted Source, 23Trusted Source, 24Trusted Source).
Researchers believe the hormone cortisol may partly explain these adverse effects of stress.
Prolonged stress raises levels of cortisol, which has strong negative effects on testosterone. When cortisol goes up, testosterone levels tend to go down (25Trusted Source, 26Trusted Source).
While severe, unexplained anxiety is typically treated with medication, milder forms of stress can be reduced with relaxation techniques.
Stress management can be as simple as taking a walk in nature, meditating, exercising, or spending time with friends.
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5. Get enough vitamin D
Vitamin D can be important for male and female fertility. It’s another nutrient that may boost testosterone levels.
One observational study showed that vitamin-D-deficient men were more likely to have low testosterone levels (27Trusted Source).
A controlled study in 65 men with low testosterone levels and vitamin D deficiency supported these findings. Taking 3,000 IU of vitamin D3 every day for 1 year increased their testosterone levels by around 25% (28Trusted Source).
High vitamin D levels are linked to greater sperm motility, but the evidence is inconsistent (29Trusted Source, 30Trusted Source).
6. Try tribulus terrestris
Tribulus terrestris, also known as puncture vine, is a medicinal herb frequently used to enhance male fertility.
One study in men with low sperm counts showed that taking 6 grams of tribulus root twice daily for 2 months improved erectile function and libido (31Trusted Source).
While Tribulus terrestris does not raise testosterone levels, research indicates that it may enhance the libido-promoting effects of testosterone (32Trusted Source, 33Trusted Source, 34Trusted Source).
However, further studies are needed to confirm its aphrodisiac properties and evaluate the long-term risks and benefits of supplementing with it.
7. Take fenugreek supplements
Fenugreek (Trigonella foenum-graecum) is a popular culinary and medicinal herb.
One study in 30 men who strength-trained four times a week analyzed the effects of taking 500 mg of fenugreek extract daily.
The men experienced significantly increased testosterone levels, strength, and fat loss, compared with a placebo (35Trusted Source).
Another study in 60 healthy men showed that taking 600 mg of Testofen, a supplement made from fenugreek seed extract and minerals, daily for 6 weeks improved libido, sexual performance, and strength (36Trusted Source).
These findings were confirmed by another, larger study in 120 healthy men. Taking 600 mg of Testofen every day for 3 months improved self-reported erectile function and the frequency of sexual activity.
Also, the supplement significantly increased testosterone levels (37Trusted Source).
Keep in mind that all of these studies examined fenugreek extracts. It’s unlikely that whole fenugreek, which is used in cooking and herbal tea, is as effective.
8. Get enough zinc
Zinc is an essential mineral found in high amounts in animal foods, such as meat, fish, eggs, and shellfish.
Getting enough zinc is one of the cornerstones of male fertility.
Observational studies show that low zinc status or deficiency is associated with low testosterone levels, poor sperm quality, and an increased risk of male infertility (38Trusted Source).
Also, taking zinc supplements increases testosterone levels and sperm count in those who are low in zinc (39Trusted Source, 40Trusted Source, 41Trusted Source).
Furthermore, zinc supplements may reduce the decreased testosterone levels that are associated with excessive amounts of high-intensity exercise (12Trusted Source, 13Trusted Source).
Controlled trials need to confirm these observational findings.
9. Consider ashwagandha
Ashwagandha (Withania somnifera) is a medicinal herb that’s been used in India since ancient times.
Studies suggest that ashwagandha may improve male fertility by boosting testosterone levels.
One study in men with low sperm cell counts showed that taking 675 mg of ashwagandha root extract per day for 3 months significantly improved fertility.
Specifically, it increased sperm counts by 167%, semen volume by 53%, and sperm motility by 57%, compared with levels at the start of the study. In comparison, minimal improvements were detected among those who got a placebo treatment (42Trusted Source).
Increased testosterone levels may be partly responsible for these benefits.
A study in 57 young men following a strength-training program showed that consuming 600 mg of ashwagandha root extract daily significantly increased testosterone levels, muscle mass, and strength, compared with a placebo (43Trusted Source).
These findings are supported by observational evidence indicating that ashwagandha supplements may improve sperm counts, sperm motility, antioxidant status, and testosterone levels (44Trusted Source, 45Trusted Source).
10. Eat maca root
Taking maca root supplements may improve libido, as well as fertility and sexual performance.
Maca root is a popular plant food that originated in central Peru. Traditionally, it has been used for its ability to enhance libido and fertility.
Several studies in men showed that taking 1.5–3 grams of dried maca root for periods of up to 3 months improved self-reported sexual desire or libido (46Trusted Source, 47Trusted Source, 48Trusted Source).
Studies also suggest that maca root may improve sexual performance. In men with mild erectile dysfunction, taking 2.4 grams of dried maca root for 12 weeks slightly improved self-reported erectile function and sexual well-being (49Trusted Source).
Taking 1.75 grams of maca root powder every day for 3 months also increased sperm count and motility in healthy men (50Trusted Source).
These findings have been partly confirmed by reviews, but the researchers noted that the evidence is weak and more research is needed before definite claims can be made (51Trusted Source, 52Trusted Source).
Additionally, maca root doesn’t seem to affect hormone levels. Taking 1.5–3 grams of maca root per day for 3 months had no effects on testosterone or other reproductive hormones in healthy, fertile men (53Trusted Source).
Many things can help boost fertility, but what works for you depends on the cause of your fertility issues.
Also, keep in mind that fertility and libido usually go hand in hand with your general health.
For this reason, anything that improves your overall health is likely to boost your fertility.
Here are 8 additional tips to boost fertility and sperm count/quality:
Lead a healthy lifestyle. Unhealthy lifestyle practices impair your overall health, including fertility (54Trusted Source).
Lose excess weight. Carrying extra weight is associated with infertility. If your doctor suspects that weight may be linked to your infertility, discuss weight loss as one of your health goals (55Trusted Source, 56Trusted Source, 57Trusted Source).
Limit your alcohol intake. Avoid heavy alcohol consumption, as it may reduce testosterone levels and impair semen quality (58Trusted Source, 59Trusted Source).
Get enough folate. A few studies indicate that a low intake of folate may impair semen quality (60Trusted Source, 61Trusted Source).
Get adequate sleep. Getting adequate sleep is vital to maintaining your health. Restricted or excessive sleep has also been linked to poor semen quality (62Trusted Source).
Snack on walnuts. Eating a lot of antioxidant-rich foods, such as walnuts, seems to benefit fertility (63Trusted Source).
Consider supplements. Antioxidant supplements also seem to work. Some evidence suggests that coenzyme Q10 improves semen quality (64Trusted Source, 65Trusted Source).
Avoid eating too much soy. Soy is rich in isoflavones, which are associated with lower semen quality (66Trusted Source).
The bottom line
Infertility is fairly common and affects many men worldwide.
If you’re having fertility issues, one thing you can do is focus on improving your general health. Many of the tips mentioned above are key components of a healthy lifestyle.
There’s no guaranteed fix, but if nutrient deficiencies or low testosterone levels are contributing factors, chances are that these lifestyle tips may help.
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Some semen enhancers are created to raise your ejaculation load, so you can carry out like a pornography star in the bed room, while others are created to boost your sperm intensity for a rise in male fertility.
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Developed for men who want intense and extended enjoyment, Volume Pills is just what you need to experience ecstatic orgasms while enhancing your fertility. With more ejaculate waiting to be launched, the muscles in your genital areas are forced to contract and push harder. This sperm enhancer can assist you attain more pleasure than you've ever felt prior to since of this.
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Semenax likewise works wonders in offering you more satisfaction as it extracts your climaxes. When your body is trying to eliminate a larger amount of ejaculate, your penile muscles contract for longer. When you're just letting out a little dribble of orgasm after your orgasms, this is why you don't feel a lot of pleasure.
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Providing you more sperm, it likewise enhances your sperm motility and morphology, which raises your chances of knocking your partner up.
Unlike many male improvement products on the marketplace, Semenax does not use synthetic components to combat these sexual problems. Rather, it consists of ingredients and amino acids that stimulate testosterone production in your body, like zinc oxide, and vitamin E.
It also utilizes components like L-Lysine, l-arginine, and epimedium Sagittatum to improve blood circulation to your penis, which significantly enhances your sexual performance.
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How To Increase Semen Volume: A Multi-Faceted Approach
Like seemingly everything related to male sexuality, semen is, at times, a point of pride, concern, complications, and potential anxiety.
At some point, you might worry that your ejaculations don’t produce enough semen. This could be the result of comparing yourself to porn stars (always a no-win idea); the mistaken ideas that ejaculation volume is connected to fertility, masculinity, or virility; or the belief that a large ejaculation volume is related to the quality of a sexual experience.
There is no FDA-approved supplement or method to increase your semen production.
The amount you ejaculate can change from day to day; it depends on a number of factors.
There’s one low-tech, no-cost thing you can try to increase your semen volume.
Some medical conditions can cause changes in the volume of your ejaculate.
Here’s what you need to know about the science of semen volume, the truth about what it means, and when you might want to consult a healthcare provider about it.
How semen production happens
Semen is a fairly elaborate co-production that incorporates the testicles, the prostate, the seminal vesicles, and the bulbourethral glands.
The seminal vesicles—two saclike glands that lie behind the bladder—secrete about 50% to 65% of the fluid that becomes semen.
The prostate gland produces prostatic fluid, which nourishes and transports sperm; it produces about 20% to 30% of semen volume.
Just 5% is sperm, which is produced in the testicles.
Finally, the bulbourethral glands (also known as the Cowper’s glands)—pea-sized glands near the base of the penis—secrete a lubricating fluid that tops things off (Lawrentschuk, 2016).
When ejaculating, men produce about 1.5 ml to 5 ml of semen (NIH, n.d.). On the upper end, that’s about a teaspoon.
Confusion around sperm count and semen volume
In the vast majority of cases, a man’s sperm health—including his sperm count and sperm motility—is not related to the amount of semen he produces. Men who are bigger shooters aren’t inherently more fertile than men who are decent dribblers. Semen volume is not related to the sperm volume within it.
One caveat: A few men who are infertile because of a low sperm count may experience low semen volume (Roberts, 2009). But one does not necessarily indicate the other.
Semen volume and sex
Likewise, the amount of semen you ejaculate is not related to how good you are in bed. Don’t believe it? Let’s go to the literature.
A 2018 study published in the Journal of Sexual Medicine was reportedly the first on how male ejaculation volume and intensity affect women’s pleasure and orgasms during sex. The study surveyed 240 sexually active heterosexual women and found (Burri, 2018):
38% said the amount their partner ejaculated didn’t matter at all
Only 13% of the women considered the quantity of their partner’s expelled ejaculate to be a reflection of their own sexual attractiveness
Only 50% of women thought it was “very important” that their partner ejaculated during sex at all
If you’re in a male same-sex relationship, you might compare your semen volume to your partner’s (just like you compare everything else, right)? If you’re worried you don’t measure up, remember that semen volume is not a measure of masculinity or a sign you’re really into someone. We’re willing to bet your partner doesn’t give it a second thought.
What causes changes in the volume of ejaculate?
A number of things can cause changes in the volume of your ejaculate. The first is simply age. “When you were a young guy just going through puberty, that’s probably the most semen you’re ever going to ejaculate in your life,” says Seth Cohen, MD, MPH, a urologist with NYU Langone Health in New York City. “Slowly, over decades, that volume will go down.”
Here’s why: “Everybody knows as men get older, your prostate grows. And as the prostate grows, it becomes a little bit more difficult to pee,” says Cohen. “The other thing that happens is…it loses the vascular cells that make it such a juicy organ that provides all this seminal fluid.” The result: Lower semen volume.
Cohen says he rarely sees young men in his practice who are concerned about low semen volume. Instead, he gets about one query a week from older men (usually over 50) who’ve noticed a consistent reduction in their semen volume for several months to a year. This warrants investigation because it could indicate a prostate issue that needs to be addressed.
Some conditions that can cause changes in the volume of ejaculate, says Cohen, include:
Benign prostatic hyperplasia, or BPH: An enlargement in the prostate that can also cause difficulty urinating, frequent or more urgent urination, or a weak stream
Prostatitis: Inflammation of the prostate that might also cause the color, consistency, and smell of semen to change.
If you’re concerned about your semen volume, it’s a good idea to consult a healthcare provider who can take a thorough medical history and conduct a full exam.
Is it possible to increase semen volume?
There’s one low-tech, no-cost thing you can try to increase your semen volume. If you’ve been masturbating or having sex frequently, that can reduce the amount of your ejaculate. If you hold off for a few days, chances are your volume of semen will increase. One study found that for the first four days after ejaculation, semen volume increases by about 12% per day that ejaculation does not occur (Carlsen, 2004).
Online or in vitamin stores, you’ll find numerous supplements that claim to boost various aspects of masculinity and male sexual health, from penis size to testosterone level to semen production.
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