Content

• To step
• Method 1 of 2: Adjust your diet
• Method 2 of 2: Adjustments to your lifestyle

When it comes time to get to the point and conceive babies, you want to do everything you can to make sure it happens. Fortunately, a lot of research has been done in recent years into how you can increase your amount of sperm. We'll show you some ways you can do this.

To step

Method 1 of 2: Adjust your diet

1. Adjust your diet. Making the right changes in your diet can lead to more and healthier sperm. Don't underestimate this step.
   • Try to avoid industrially processed foods as much as possible, whether completely or not. Switch to a low-fat diet with lots of protein. Eat lots of vegetables and whole grains and buy organic products as much as possible. Drink plenty of water. Anything that is beneficial to your overall health is also beneficial to your mini-me.
2. Increase the intake of foods high in vitamin C and antioxidants. These nutrients reduce the risk of sperm defects and increase sperm motility. It can be as simple as taking an orange for dessert. A standard glass (230 ml) of fresh orange contains about 124 milligrams of vitamin C - then you are already on the recommended daily amount.
3. Take in enough zinc. Zinc is associated with increased sperm count, more sperm count, and higher testosterone levels. Take about 11 milligrams of zinc every day. Zinc can be found in oysters, beef, beans and chicken.
4. Take in amino acids, as a supplement or from food. Amino acids, traces of which can be found in meat, fruits, and vegetables, are said to increase sperm count. In addition, they ensure that the sperm does not clump. Amino acids you can add to your diet include:
   • L-Carnitine, found in red meat and milk
   • L-Arginine, found in nuts, sesame seeds and eggs
   • L-Lysine, can be found in dairy products and cheese
5. Try to supplement your diet with folic acid. Folate (Vitamin B9) can contribute to an increase in semen. The recommended daily allowance of 400 micrograms can be obtained from grains, green leafy vegetables, legumes and orange juice.
6. Add more calcium and vitamin D to your daily diet. You can take supplements to get more of both. Or you spend a lot of time in the sun to absorb vitamin D. You can then increase your calcium intake by taking yogurt, skim milk and salmon. If you are going to spend a lot of time in the sun, rub yourself well with sunscreen. This is to protect you against the harmful radiation and possible melanoma.
7. Consume allicin, which can be found in garlic. Allicin, an organosulfur compound, increases the amount of sperm by optimizing blood flow to your genitals. This produces millions of extra happy sperm cells. Look for new, interesting dishes to add extra garlic to your diet. Or you are a real wild man and add two cloves of raw garlic to your vegetable shake every morning.
   • Note that the association between allicin and increased semen volume is mainly based on animal studies, and not human studies.
8. Eat more of the following healthy-for-sperm foods. To keep your sperm as healthy as possible, consider adding the following foods to your menu:
   • Goji berries (antioxidants)
   • Ginseng
   • Pumpkin seeds (omega-3)
   • Walnuts (omega-3)
   • Asparagus (vitamin C)
   • Bananas (vitamin B)

Method 2 of 2: Adjustments to your lifestyle

1. Clean up your lifestyle. Some habits, which are bad for your body and your immune system, can lead to a smaller amount of sperm. If you're trying to conceive a baby, leave smoking materials and drugs (ask your doctor about medications) for what they are, and enjoy alcohol in moderation.
2. Lower your underwear. Not literally, of course, but make sure your testicles are not pressed against your body. Temperatures that are too high will cause your little friends to die. So switch to boxer shorts and give them room to breathe freely. There's a reason men are born with their balls on the outside: that's how they can stay nice and cool.
3. Get off the bike. Bicycle saddles are notorious for drastically reducing the amount of semen. If you think about it for a moment, it still makes sense. The pressure, the bouncing, and the thrusting - of course sperm doesn't like that. Switch to the bus or car if you need to produce semen. This way your little workers will be a lot more productive right away.
4. Get out of the hot tub. Although a bubble bath is certainly suitable for creating the right atmosphere, the heat generated is very bad for your sperm. Only use the bubble bath to relax after the act.
5. Come on. Stress kills, and although you may be able to keep it up for a while, your sperm isn't. Stress can hinder the hormones responsible for sperm production.
6. Watch your weight. Being too fat or too thin can confuse hormone levels. Too much estrogen or too little testosterone has a negative effect on your sperm production. So hit the gym before going to bed and look for fun new ways to keep yourself motivated. Don't cancel the waste mission until you've started.
7. Stay off the steroids. While this will provide your muscles with more mass, it will backfire on your testicles. Apart from the reduced amount of semen, who would want that? Anabolic steroids are not very beneficial for your overall health anyway.
8. Get your rest. Your body produces best when you sleep - and so does sperm production. Sleep at least 8 hours every night to build up your semen steadily.
9. Train you pelvic floor muscles. The pelvic floor muscle not only helps men gain more sexual stamina, but also increases the amount of sperm.There are a lot of exercises you can do to satisfy your partner and ensure your offspring.
10. Avoid lubricants during sex. Lube, although sometimes quite useful, can be detrimental to the final result. This is because lubricants, including saliva, lotion and creams, can hinder the movement of the sperm. If you really can't live without it, choose a vegetable oil or peanut oil. You can also use a lubricant like PreSeed; this is not harmful to your sperm.
11. Limit exposure to toxins and radiation. Toxic chemicals and radiation can cause permanent damage to your semen. If you regularly come into contact with chemicals for work, wear protective clothing (gloves, mask, etc.) so that you do not expose your skin to too much. Avoid areas that are known to emit a lot of radiation. You should only undergo medical treatments that require radiation if it is absolutely necessary.
12. Take note of this. All of the above advice will not only help you increase the quantity of your semen. The quality of your semen will also improve. Keep your cells healthy, active and ready for the crossing. With luck, one of them will reward you by becoming a baby!