How to increase semen thickness or sperm count || वीर्य को गाढ़ा कैसे बनाए || Dr Shridhar Sharma
Channel: Dr Shridhar Sharma
Date: 2023-04-21

How to increase semen thickness or sperm count -  Healthy sperms are an important factor in male fertility. Sperm count is referred to the average total number of sperm present in one sample of semen. According to recent World Health Organization guideline, a healthy sperm count is 15 million per milliliters (ml) or 39 millions per sample. Sperm count lower than 10 millions per ml is considered abnormal and can result male infertility. You can improve the sperm counts by three methods: Lifestyle changes, Food and Supplement. However, medication is suggested in the treatment of low sperm counts when the sperm count is too low.

How to improve sperm count and sperm health?

1. Get enough zinc:
Taking zinc supplements increases testosterone levels and sperm count in those who have low level of zinc.
Zinc is found in high amounts in animal foods, such as meat, fish, eggs, and shellfish.
Legumes like chickpeas, lentils and beans all has substantial amounts of zinc. Additionally you can add squash, pumpkin hemp and sesame seeds in your diet.

2. Regular exercise:
Studies have shown that men who exercise regularly have higher testosterone levels and better semen quality than inactive men

3. D-aspartic acid supplements:
D-aspartic acid supplements may increase testosterone level and sperm count.
Foods high in D-aspartic acid are:
Chicken breast and beaf, nectarines, oysters, eggs, asparagus, and avocados

4. Getting enough Vitamin C:
Vitamin C is an antioxidant. It reduces the oxidative stress in our body. This process is very important for sperm health and sperm quality.
Foods high in vitamin C are:
Acerola cherries, Rose hips, Chili peppers, Guavas, Blackcurrants, Mustard spinach, Kale, Kiwis, Lemons and oranges

5. Avoid Smoking and Alcohol consumption.

6. Try tribulus terrestris:
It enhances the libido-promoting effects of testosterone. 

7. Try taking fenugreek supplements:
It helps in increasing testosterone level, sperm count, frequency of sexual activity and improve erectile dysfunction.

8. Consider ashwagandha:
Studies suggest that ashwagandha may improve sperm counts, sperm motility, antioxidant status, and testosterone levels.

9. Get enough vitamin D:
It helps in boosting testosterone levels. Taking 3,000 IU of vitamin D3 every day for 1 year may increase testosterone levels by around 25%


10. Walnuts
Walnuts are packed with folate, B6, zinc, selenium, and omega-3 fatty acids, all of which support a healthy development of sperm. It is also full of arginine, which is known to increase semen volume.
11. Selenium
Selenium is important for reproductive functions such as testosterone metabolism and is a constituent of sperm capsule called selenoprotein. The daily recommended dose is 60-70mcg

Best natural sources of selenium are:
Brazil nuts
Fish like yellowfin tuna, sardines, oysters, clams, halibut, shrimp, salmon, and crab
Beef, pork, turkey and chicken
You can also consider cottage cheese, eggs, brown rice, sunflower seeds, mushroom and oatmeal
 
12. Try fenugreek supplements:
Fenugreek also known as Methi, is also helpful to increase testosterone level, sperm count, frequency of sexual activity and improve erectile dysfunction.


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