How improved my Sperm Count. An overkill method
Hey everyone,
I wanted to share my personal journey of improving my sperm count and overall fertility in case it inspires someone. This is NOT medical advice. I’m NOT a doctor, and I can’t guarantee it’ll work for anyone else. This approach is overkill, expensive, and requires commitment. But for me, preparing for IVF, I wanted to leave no stone unturned and give myself the best possible chance.
My Lifestyle and Supplement Stack
Below is the routine I followed, broken into daily core supplements, lifestyle changes, and the final two weeks before IVF sample. Each supplement includes the parameters it may improve and mechanism of action.
Daily Core Supplements:
Resveratrol: 250-500 mg (2x per week) Parameters this may improve: Sperm motility, mitochondrial function, and DNA integrity. Mechanism of Action: A potent antioxidant that reduces oxidative stress and improves mitochondrial activity in sperm cells.
Pycnogenol: 100-200 mg Parameters this may improve: Motility, morphology, and reduced DNA damage. Mechanism of Action: Antioxidant that enhances nitric oxide production, improving blood flow and reducing oxidative damage.
Thorne AM/PM Elite Multi: 1/3 dose Parameters this may improve: Overall sperm health and testosterone levels. Mechanism of Action: Provides critical vitamins/minerals (zinc, magnesium, methylfolate) for spermatogenesis and methylation.
CoQ10 (Ubiquinol): 300 mg Parameters this may improve: Motility, count, and reduced DNA fragmentation. Mechanism of Action: Improves mitochondrial energy production and acts as a potent antioxidant in sperm cells.
Fish Oil: 1000-2000 mg EPA/DHA Parameters this may improve: Membrane fluidity and sperm motility. Mechanism of Action: Provides omega-3 fatty acids for sperm membrane structure and reduces inflammation.
Ashwagandha (KSM-66): 300-600 mg (split doses) Parameters this may improve: Testosterone levels, motility, and stress-related sperm quality. Mechanism of Action: Adaptogen that lowers cortisol and increases luteinizing hormone (LH) and testosterone.
Acetyl-L-Carnitine (ALCAR): 1000 mg twice daily Parameters this may improve: Mitochondrial energy and motility. Mechanism of Action: ALCAR supports mitochondrial function by improving energy production within sperm cells.
L-Carnitine: 1000-2000 mg Parameters this may improve: Motility and mitochondrial energy. Mechanism of Action: Transports fatty acids into mitochondria for ATP production.
N-Acetylcysteine (NAC): 600 mg (added in final two weeks, twice daily) Parameters this may improve: DNA integrity and motility. Mechanism of Action: Antioxidant that replenishes intracellular glutathione levels.
TMG (Trimethylglycine): 500-1000 mg Parameters this may improve: DNA methylation and sperm DNA quality. Mechanism of Action: TMG is a methyl donor that supports epigenetic repair and reduces homocysteine levels.
Glycine: 500-1000 mg Parameters this may improve: DNA fragmentation and cellular repair. Mechanism of Action: Glycine supports glutathione synthesis and acts as an antioxidant and anti-inflammatory agent.
Tocosorb (Tocotrienols): As directed Parameters this may improve: DNA integrity and motility. Mechanism of Action: Tocotrienols, a form of Vitamin E, reduce oxidative damage and improve cell membrane health.
Lycopene: 10-15 mg Parameters this may improve: Sperm motility and DNA integrity. Mechanism of Action: A powerful carotenoid antioxidant that protects sperm from oxidative damage.
Jarrow CarotenALL: As directed Parameters this may improve: Overall sperm health and oxidative stress resilience. Mechanism of Action: A blend of carotenoids (e.g., beta-carotene, lutein) that support cellular antioxidant defenses.
Lifestyle Changes
Acupuncture: Weekly (improves sperm quality and stress).
Deep Tissue Massage: Weekly (reduces stress and improves circulation).
Cold Exposure: Daily 15-minute ball cooling sessions.
Exercise: Weightlifting and light cardio 5x/week (avoiding overtraining).
Diet: Whole-foods-based with high antioxidants, omega-3s, and low sugar
Sleep: 7-8 hours nightly, with strict hygiene.
Meditation: Practiced sporadically, focusing on mindfulness and reducing stress.
Mindset Practice:
The Power of Now: Practicing presence and awareness to reduce stress and let go of anxiety about outcomes.
“Let Them” Theory: Cultivating detachment and accepting what is beyond my control, which reduced emotional stress and improved focus.
Hydration: Staying properly hydrated throughout the day to support overall health.
HEPA Filter: Running a HEPA air filter while sleeping to ensure better air quality and reduce environmental toxins.
Results and Reflections
After 3 months, my sperm count increased from 73 million to 125 million, with improved motility and DNA integrity. I’m certain this was the result of synergy between supplements, lifestyle changes, and consistency.
This stack is overkill, and I’m not suggesting anyone else needs to follow it. It’s expensive, time-intensive, and tailored for my IVF preparation. But if you’re in a similar situation, I hope this inspires you to explore your options and work with a professional to optimize your fertility.
Feel free to ask general questions, but remember: I’m not a doctor. This is just my personal experience.
Good luck to anyone on their fertility journey!