About Male Fertility
Infertility affects approximately 15‐20% of all couples trying to conceive with about one third to one half of cases due to male factor infertility. There is good evidence that diet and lifestyle can impact a man’s fertility and several studies have reported a significant increase in sperm quality and pregnancy rates when men were supplemented by specific vitamins and micronutrients. While making changes to your diet can influence sperm quality in as little as
1-2 weeks, it is ideal to follow a nutritional therapy programme for three months before trying to conceive. This is because the sperm takes approximately 100 days to mature and in this period of time there is a window of opportunity to optimise sperm health.
Foods Which May Support Male Fertility
Antioxidants
Increase antioxidants: Recent evidence has shown that a condition known as “oxidative stress” may be a factor in some of the causes of male infertility. Oxidative stress is caused by the presence of certain molecules known as “reactive oxygen species” in the semen. These molecules can damage the sperm cell membrane and DNA,. Oxidants are normally kept under control by the presence of antioxidants in the semen. Key sources of antioxidants include fruit and vegetables, nuts and seeds, herbs and spices and cocoa. The following sources may be especially beneficial:
- Cooked tomatoes. Lycopene is a plant compound found in tomatoes, especially cooked tomatoes. Low levels have been found in infertile men and supplementation has been shown to improve sperm concentration and motility.
- Brazil nuts: Brazil nuts contain the antioxidant selenium. This antioxidant mineral is vital for healthy sperm formation and can improve sperm motility in sub-fertile men. Aim for 2-3 brazil nuts each day.
- Walnuts: Eating just 75 grams of walnuts a day can improve the quality of your semen, according to a study published in Biology of Reproduction. Researchers monitored the diets of 117 healthy men, asking half to incorporate 75 grams of walnuts into their diets. After 3 months, guys who ate walnuts saw an improvement in the shape of their sperm, as well as the movement and vitality of their swimmers. Researchers believe the alpha-linolenic acid (ALA)—a natural plant source of omega-3—in walnuts may be behind the sperm’s extra boost.
Omega 3
Omega 3 fatty acids support
spermatogenesis and have been associated with higher sperm
morphology. A study published in the February 2010 issue of Clinical Nutrition examined the differences between 82 infertile men with reduced sperm counts and 78 normally fertile men. Compared to the infertile participants, the fertile men had higher levels of omega 3 in both their blood and spermatozoa. Good sources include salmon, mackerel, sardines, and tuna. Ideally you should consume 2-3 portions a week. Good plant sources protein include walnuts, pumpkin seeds, hemp seeds, chia seeds and ground flaxseeds. Animal sources include oily fish such as salmon, herring, sardines, and fresh tuna, mackerel.
Factors Which May Reduce Make Fertility
Alcohol
Alcohol consumption can affect male semen quality, and higher consumption may lead to serious problems with sperm morphology, leading to an increase in malformed sperm. Alcohol also affects motility. most experts agree it’s best to avoid more than 1 drink per day. There is some evidence that even moderate drinking (1 drink every other day) may decrease IVF success.
Caffeine
Caffeine may be associated with chromosome damage and the effect on sperm appears to be dose related, so keeping to a moderate total caffeine intake is important.
Soya
An extensive review of clinical studies however has found no effects of soy intake on male reproductive hormones . However, some studies suggest that a higher consumption could be associated with lower sperm concentrations . This therefore suggests that for men consuming a moderate amount soya is not detrimental to hormones or fertility. However, men should avoid high intakes of soya. If there is a diagnosis of low sperm concentration it may be safer for these men to avoid soya intake altogether.
Supplements
Several
supplements such as
Vitamin D,
zinc,
folate,
vitamin B12, L-arginine, L-carnitine,
CoQ10,
vitamin E and
vitamin C have been shown to support male fertility. Always consult a Nutritionist before embarking on a supplement programme.
Personalised Fertility Programme
If you would like personalised advice on how to support your egg quality I offer private
fertility nutrition consultations to individuals and couples in London and online.m
