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Vitamin Tips, Tricks And Techniques You Need
Your body is made up of various things. A big part of your body's makeup is vitamins and minerals. The key to knowing this is to understand that you must keep your body stocked with these things. The article you are about to read has some great advice and information on how to improve your body with vitamins.
If you are feeling like you need a bit of a boost you need to increase your vitamin intake. Vitamin C not only aids in fighting off infection, it also gives you additional energy by supplementing what you may be lacking. The main reason we feel less than ideal is that we are deficient in vitamins and minerals.
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.
Try adding more magnesium, Omega-3 fatty acids, and vitamin D to your diet if you are feeling sad. A deficiency in any of these may actually lead to depression. Omega-3 fatty acids are known to support brain health, while magnesium can help your body and mind calm down and relax.
There are millions of people who believe drinking water religiously is the key to overall good health. This is very true except you are also flushing the body of many nutrients, vitamins and minerals, it needs to function properly. Always make sure that at the least you are taking some form of one a day vitamin to keep the body satisfied in its needs.
If you notice that you have been feeling odd after taking particular vitamins and minerals, it would be a good idea for you to leave them alone. Many people believe that vitamins have no side effects, but this is not the truth. Instead of dealing with ill effects, you should look for another way to get what you need.
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.
Do your research when learning about supplements. Many advertisements don't care about your health, only about getting you to buy their product. So, it is essential to know everything you can about the company. If you doubt anything, speak with a doctor before taking a vitamin or mineral supplement.
Prescribed and other medications might interact with your supplements. Some of these interactions are very dangerous. Talk with your doctor to determine which combinations are safe. Speak with your pharmacist about any side effects a supplement may have.
Vitamin K helps the blood to clot, keeps the bones strong, and relieves itching. Application of vitamin K to the skin helps remove scars, bruises, spider veins and stretch marks. Additionally, applying vitamin K topically can treat rosacea. However, too much vitamin K can be harmful if you suffer from kidney or liver disease.
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.
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Why Guys Are Spending Thousands of Dollars a Year to Produce More Semen
When Ted*, 41, was diagnosed with low testosterone, his doctor to put him on testosterone replacement therapy (TRT). "It was a godsend for me," he told Men's Health. But TRT has been linked to lower sperm count, and Ted and his wife were trying to get pregnant.
So Ted started doing some research on the internet for supplements that could help raise his sperm count, which in turn led him down the path of trying to increase the actual volume of his semen—or, as he put it, "I started looking at ways to increase my loads," he says.
After stumbling on a few Reddit threads devoted to the topic, Ted started taking supplements to increase his semen volume, including zinc, vitamin D3, and folic acid. At one point, he says, he was taking more than a dozen pills per day, spending hundreds of dollars on supplements per month. He swears that not only did his semen volume increase while taking the pills, he also "discovered the ability to be able to go for a second round" of sex with his wife after years of struggling with ED.
The costs started piling up, but at the time, he thought it was worth it.
"My wife once told me she'd had a lover who produced large amounts of semen, which she enjoyed," he told Men's Health. "So I felt [enhancing production] was an added bonus."
When it comes to sex, we men are an insecure bunch: we’re always comparing ourselves to others and asking ourselves how we can do it better. That's true when it comes to penis size, and it's true when it comes to our, well, come.
Before we go any further, let's clarify the difference between semen and sperm. “Semen is the entire fluid that is expressed from the urethra at the time of orgasm and ejaculation,†explains Michael Ingber, MD, a urologist and urogynecologist at Garden State Urology. Semen is comprised mostly of fluid from the seminal vesicles, which are located behind the prostate gland. About 60% of the fluid comes from here, while the prostate gland contributes 30-40% of the fluid in semen, Ingber explains.
“Sperm, on the other hand, refers to the component of semen which provides fertility in men,†Ingber notes. The sperm are produced in the testicles and the vas deferens transports the sperm all the way up the scrotum (spermatic cord) through the abdomen and exits at the ejaculatory duct in the male urethra.
The typical semen ejaculate volume is between 2 and 5mL, Ingber says. For reference, 3.5 ml of ejaculate is roughly three-quarters of a teaspoonful.
Higher semen volume doesn’t necessarily indicate a higher sperm count.
“When evaluating couples for fertility issues, what’s more important to us are things like sperm concentration, and the percentage of normal sperm we see, not to mention the number of sperm which have normal motility,†says Ingber. So a man with a high semen volume (of 5mL) with a low concentration of sperm may have a lower fertility than a man with a 2mL semen volume, with a high concentration of normal, motile sperm, he says.
So then, why are guys like Ted still willing to spend hundreds of dollars a month on semen-enhancing supplements?
Like everything else that has to do with sex in the 21st century, a large part of the answer comes down to one word: porn, says Jamin Brahmbhatt, M.D., co-director at The PUR Clinic, which specializes in urology and men’s health. "A lot of the pressure to produce large amounts of semen probably stems from [that],†he says. Indeed, on subreddits like r/Sex, the influence of porn is clear: "All my life, I feel I've never been able to produce anything like the cum shots they do in the porn vids," one redditor muses enviously.
But as Brahmbhatt points out, male porn stars aren't exactly a good standard to measure against: “These films do not represent reality—they are produced and edited over hours and days," he says.
There's also probably a healthy dose of male ego involved: "some men do identify with their sexual function and perceive their ejaculatory function as sort of a marker of their virility, or a mark of their manliness,†Daniel Williams, M.D., an associate professor in the department of urology and director of male reproductive medicine and microsurgery at the University of Wisconsin School of Medicine and Public Health, previously told Men's Health.
Ingber says point-blank: “It’s a personal desire to feel more ‘manly.’â€
Do these supplements actually work?
Well, it depends what you're using them for. There is some evidence, says Brahmbhatt, that a combination of supplements like zinc, folic acid, selenium, and Vitamin C can improve sperm count specifically: "Individual studies have shown small percentage benefits [to fertility] from each, so the theory is combining them in some form will help maximize the health of your sperm," he told MensHealth.com.
But if you're just looking to up your semen volume for the hell of it, there's not much evidence that the supplements recommended on Reddit will do the trick.
"Being hydrated with coconut water helps."
“There are so many reasons why your volume could be up or down on a daily basis,†says Dr. Brahmbhatt. “Some of these supplements may increase your sperm counts, but that generally does not lead to a significant change in your semen volume.â€
We know that drinking lots of fluids helps. In fact, porn star Peter North, who is notorious for producing large amounts of ejaculate, told MensHealth.com back in January that "being hydrated with coconut water helps." But even he says he has no idea why he just produces more semen than others: "Everyone thinks the reason is because I have an extra prostate gland or something, but it’s just genetic."
Should you be concerned about low semen volume?
If you notice you're ejaculating smaller amounts than usual, you should see a urologist, as it could be a sign of a health issue like low testosterone or diabetes. But for the most part, there's no reason to try to increase the volume of your semen.
To maintain your overall sperm health, Brambhatt's answer is simple: eat well and exercise. "33% of obese men have low sperm count," he says. "Eat more antioxidants and increase your fruits and veggies." He also urges men to drink moderately, quit smoking, and avoid hot tubs, which have been linked to decreased male fertility.
Eventually, Ted's wife did get pregnant, but he stopped taking his supplements because they ended up costing too much money. Occasionally, he'll pop a few Horny Goat Weed pills to amp up his libido, but for the most part, his days of self-experimentation are behind him.
Still, he does think there's an intangible psychological reason that drove him to pursue mythologically giant loads: “I would speculate that if given the choice, most guys would like to produce a reasonably to hilariously large load of semen," he says.
https://www.menshealth.com/sex-women/a19694609/how-to-increase-semen/
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L-Lysine: It is among the essential amino acids which the immune program demands. It primarily encourages creation of antibodies and it has antiviral Houses that aid fight ailment-causing viruses. It can be speculated that Furthermore, it will help with other amino acids to spice up sperm depend.[1]
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Zinc is a typical component in fairly much every single male improvement nutritional supplement and testosterone booster. Zinc is needed with the production of testosterone, and is taken into account a powerful aphrodisiac. This really is why oysters, which are superior in zinc, are regarded an aphrodisiac.
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Backed by a scientific study, Semenax is scientifically shown to enhance your ejaculation amount by a minimum of 20% in two months.
Semenax likewise works wonders in giving you more satisfaction as it draws out your climaxes. When your body is attempting to eliminate a larger amount of ejaculate, your penile muscles contract for longer. This is why you do not feel a lot of pleasure when you're just blurting a little dribble of orgasm after your orgasms.
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Unlike lots of male enhancement products on the marketplace, Semenax doesn't use synthetic active ingredients to combat these sexual problems. Rather, it includes components and amino acids that promote testosterone production in your body, like zinc oxide, and vitamin E.
It also uses components like Epimedium, l-lysine, and l-arginine Sagittatum to improve blood flow to your penis, which considerably enhances your sexual efficiency.
A few of the active ingredients discovered within Semenax include:
• Bioperine
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• Zinc
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Semenax is offered in a 120 pill for a month, which means about his you 'd need to take 4 pills twice a day for the product to develop in your system. Without any reported adverse effects, Semenax is ideal for you if you would like to perform better in the bed room or boost your sperm production for more pleasant orgasms.
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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).
Other tips
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.
https://www.healthline.com/health/boost-male-fertility-sperm-count
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