Boost sperm health naturally

Photo by Franci Strümpfer

Originally published on MindBodyGreen in 2013.

Want to make a baby - but can’t? You’re not alone. Infertility affects 10-15% of couples in the US, and that percentage is steadily rising. When the cause of infertility lies with the male partner (about 30% of cases), it is usually due to poor sperm health. But there’s good news - sperm health can be drastically improved with simple diet & lifestyle changes.

Sperm count & motility are affected by heat, toxins, hormones, stress, sleep, weight - even cellphone use and TV watching have been implicated as factors in declining sperm health. But most of these factors can be remedied by diet & lifestyle changes.

Toxins are one of the toughest categories of sperm-blockers to avoid, because they are hidden everywhere - from pesticides & heavy metals in your food to plastics to prescription drugs. Eliminating them all may not be possible or realistic, so just control whatever you can: eat organic to avoid pesticides, and increase your intake of fruits, vegetables, nuts, and seeds, which contain antioxidants that help fight free radical damage. Aim to consume low-mercury seafood like lobster, oysters, and salmon. Don’t forget that avoiding toxins also means cutting out those that we willingly choose to consume, such as alcohol, tobacco, and over-the-counter or recreational drugs.

Testosterone, the hormone that drives sperm production & health, can be compromised by too much estrogen in the system. Hormones in meat & dairy foods, drinking water, plastics and even the phytoestrogenic effects of soy foods may contribute to an excess of estrogen in men. Eating organic or hormone-free animal products, filtering your tap water, and using glass containers for water & leftovers may help men avoid the hormone imbalance that can lead to sperm degeneration.

In addition to following the above guidelines, men may be able to improve sperm health in the following ways:

• Using relaxation techniques such as deep breathing or meditation to combat stress
• Sleeping at least 8 hours a night in complete darkness
• Limiting cell phone use and carrying your cell phone away from your body
• Exercising
• Avoiding excessive heat in the pelvic region (hot tubs, tight underwear or tight pants)

The importance of nutrition in fertility preparation program is also paramount. Foods containing Vitamins A, C, and E, selenium and zinc can be of great benefit to naturally boost sperm quality. Giving the body a 6-12 month period to detoxify & restock vital nutrients through a whole food diet is crucial to sperm health, and will help increase the odds of conception.

Men don’t have to overhaul their lives in order to improve their fertility - small changes can make a big difference over time. By taking these baby steps towards better sperm health, men may soon witness baby steps of another kind.

The Most Important Nutrients for Fertility

In Priming the Bump, my 14-day fertility prep program, meals are tailored to include nutrients that are known to improve fertility: Protein; Vitamins A, B, C, D, and E; Zinc & Selenium; carnitine & arginine; omega-3 fatty acids; probiotic foods, and antioxidants. 

Want to know exactly how these fertility super-nutrients support your reproductive system? Here is the rundown:

Vitamins

• Vitamin A: Necessary for the production of estrogen, progesterone & testosterone. Vitamin A also protects against environmental toxins & aids sperm production.
• B-vitamins (especially folate & B12): Folate is crucial upon conception and many women are deficient. B vitamins (especially folate & B12) are responsible for protecting the DNA within sperm.
• Choline: Choline is usually grouped with the B-complex vitamins. It is critical for brain & nervous system development.
• Vitamin C: Vitamin C improves all semen variables. Vitamin C deficiency has been linked to declines in sperm count, motility and vitality and to an upswing in abnormal sperm.
• Vitamin D: Balances Vitamin A, supports the production of estrogen in men & women, and can help correct PCOS. Infertility is associated w/ low levels of D.
• Vitamin E: A powerful tool to improve male & female fertility, Vitamin E also increases male potency, regulates menstrual flows, and may prevent miscarriage.

Antioxidants
Antioxidants are essential for everyone during this age of high free radical damage, but they're especially important for anyone struggling with fertility. They help protect your delicate reproductive cells and systems from oxidation and degeneration. In fact, high antioxidant intake is known to improve fertility. Antioxidant consumption is associated with an increase in pregnancy rates, and it may also aid fertility in older women.

Many nutrients have antioxidant capabilities, but some of the most potent antioxidants are Vitamins A, C, and E, Selenium and Zinc.

Minerals

• Selenium: Selenium is considered essential for male fertility because of its role in testosterone synthesis, normal sperm maturation, and sperm motility.
• Zinc: Another critical mineral for male sexual function, Zn is involved in virtually every aspect of male reproduction. But it's not just for men. Zinc is also required for estrogen, progesterone & sperm production. Impotence, infertility or sterility can occur from Zn deficiency, and deficiency during pregnancy can cause birth defects.
• Bone broth contains minerals like calcium. It also supplies nutrients that help build healthy cartilage, detoxify, and heal the digestive tract. It's an excellent tonic for immunity as well as development.

Brazil nuts are an excellent food source of Selenium, and oysters are the best dietary source of Zinc. It's no wonder oysters are considered an aphrodisiac!

Protein

• Clean protein: Reproductive hormones are made from proteins, some of which are only obtainable through diet (aka "essential"). Protein also provides a feeling of satiety that helps us stay on track and avoid a doughnut binge.
• Carnitine: Carnitine is an amino acid - one of protein's building blocks. Low carnitine levels may be indicative of infertility. Carnitine can help men improve their sperm count & motility. It also provides energy to testicles and sperm.
• Arginine: An amino acid that is essential for sperm formation. Arginine can strengthen sperm count & motility. It can also improve fertilization rates in women who had previously failed IVF.

Fat

• High-fat dairy products: Studies show that high-fat dairy reduces the risk of infertility due to lack of ovulation by more than 50% in contrast to low-fat dairy foods, which can actually reduce the risk of successful conception.
• Omega-3 fatty acids: Sperm motility directly correlates with omega-3 fatty acid levels, especially DHA. Too few omega-3 fatty acids in relation to omega-6 fatty acids can decrease sperm concentration, motility & morphology. Plus, omega-3s are crucial for baby's brain development.

Probiotics

• Probiotic foods: Changes in vaginal flora & subsequent genital & intrauterine infections have been linked to reproductive failure. Probiotic foods help restore bacterial balance. In addition, since probiotics help us digest & assimilate food, they help ensure that the body can use all the nutrients we eat. Probiotics can also detoxify & strengthen the immune system, which is especially important during the early stages of pregnancy.

Now that you know which nutrients are important for fertility (and why), you can begin to choose foods that supply these nutrients and begin boosting your fertility naturally.