Men are generally shy when it comes to talking about fertility issues. This can be a barrier towards getting appropriate help. There is also a common myth that infertility is a woman's issue and never related to men. However, as a Registered Nutritional Therapist specialising in fertility and preconception health, I know this is not the case. Men can need help as much as women. So, in this article, I'll explore increasing male fertility through nutrition.
Male fertility - Myths & misconceptions:
As I've said above, there is a common misconception that infertility is always a woman's problem. But that's not the only one.
I find that people often believe a man's age is not an important factor in infertility. However, it is. Male fertility will usually decline gradually. Older men have a greater chance of sperm with DNA damage. Fertility deteriorates in men after the age of 35, and morphology declines after the age of 40.
Others believe that a man's lifestyle has no impact on his fertility. Again, this is a myth. Many common chemicals have been found to affect male fertility, including pesticides and BPA found in plastics. As you would expect, smoking and excess alcohol consumption can hinder fertility, as can excessive heat! So, avoid the sauna and tight clothes. Men who cycle should think about limiting this pastime if trying to conceive and avoid lycra.
Finally, while it's commonly accepted that weight might affect female fertility, people generally believe this is not the same for men. It is! Increased fat composition can increase oestrogen levels, reducing testosterone and sperm count. Obesity in men affects sperm count, concentration and morphology.
Increasing male fertility through nutrition:
Often, men believe there is nothing they can do if they have been told they have a sub-optimal sperm analysis. Depending on the cause, some measures can be taken to increase male fertility through nutrition.
However, there are no quick fixes. It takes 100 days for an immature sperm to mature. You must be patient, eat healthily and perhaps change some lifestyle habits over that 100-day period to see some change. You won't see improvements if you are overweight until you lose weight. So, it's time to talk about healthy eating and nutrition!
Some key dietary recommendations for men:
Follow a Mediterranean diet, including Extra Virgin Olive Oil and select wholegrains over white carbs.
Try to increase your intake of whole foods. Include fruit, vegetables, whole grains, fish, seafood, nuts and seeds in your diet.
Avoid processed foods. This also means reducing processed meats like sausages, ham, salami and bacon.
Try to buy organic produce. Studies have found evidence of higher sperm counts in areas where organic foods are consumed.
Avoid trans fats, partially hydrogenated oil, margarine, and shelf-stable food.
It's fine to consume dairy if you tolerate it.
Oily fish is your friend! Mackerel, salmon, and sardines are good choices for increasing sperm count, concentration, morphology, and motility.
My top seven foods or nutrients to help increase male fertility:
Eggs
These provide a great protein source and protect sperm from damaging free radicals.
Spinach
Folate is integral for the healthy development of sperm. Leafy vegetables are a rich source of folate, and spinach is an ideal supplement to include in your diet. Higher levels of folate reduce the number of abnormal sperm.
Citrus fruits
These are packed with vitamin C and strong anti-oxidants. Vitamin C fights free radicals and protects the testicular cells, paving the way to better sperm counts, increased motility, and sperm quality.
Asparagus
Another fantastic source of vitamin C and folate.
Walnuts
Nuts are a great source of healthy fats and protein. These fats help boost sperm volume by promoting blood flow to the testicles.
Pumpkin Seeds
The phytosterol found in pumpkin seeds improves testosterone production. These seeds also contain omega-3 fatty acids, which improve blood circulation and increase semen volume.
Zinc
Zinc is found in red meat, nuts and seeds, and fish. It helps produce a higher sperm count. A zinc deficiency can even decrease sperm motility, reducing fertility.
I hope you’ve enjoyed this article. It has provided some essential information on increasing male fertility through nutrition. I'd love to discuss your situation and how fertility nutrition can help increase your chances of getting pregnant.
I offer a complimentary 15-minute consultation over the phone - to book your session or ask any questions, please get in touch with me HERE.
Comments