Numerous influences condition the conception and birth of a healthy child. Some of these we can control and some we can’t. Nutrition is one of the most significant external effects on fertility that we can control. What a man eats today will determine the quality and quantity of sperm in 70-90 days. For this reason, it is important that men (and women) consume healthy food continuously for several months before planning to conceive a child.
Scientific research confirms the key role of diet and way of life in preserving the health of the reproductive system. Among many others, research conducted at the Harvard School of Public Health found a connection between reduction of the infertility risks (by as much as 80 percent) and positive lifestyle changes, including introducing of daily exercise and a change in diet. Nutritional habits, body mass, intake of vitamins and minerals and their body levels, along with therapeutic effects of medicinal plants, are in the spotlight of infertility research in the last couple of decades. Although nutritional interventions will not prevent or cure infertility of all couples, it is worth to consider them because they are safe, inexpensive and often undervalued solutions.
Infertility induced by nutritional factors is frequently associated with changes in sperm quality or synthesis and activity of hormones.
Numerous scientific studies have linked body fat content normalization with the balancing of reproductive hormones levels and better fertility.
Body mass and fertility
Obesity affects male fertility and is associated with an increased number of DNA mutations in sperm cells, which can reduce fertility. Obese men (with a body mass index over 30 kg/m2) produce less sperm, which more often contains abnormal sperm cells. According to research, almost 60% of men with increased body weight have a lower sperm count in their ejaculate.
Excessive accumulation of fat in the abdominal area, but also, the lack of body fat, are associated with reduced testosterone synthesis and poor sperm quality. Gain on body mass in malnourished and loss of excess weight in the obese improves testosterone levels and fertility.
Nutrient intake and fertility
It is very important to have a balanced diet, which is very difficult to maintain along with the modern way of life. Proper nutrition helps us maintain the ideal body mass, keeps hormones in balance and improves the health of the reproductive system. We should resort to foods rich in antioxidants – vitamins A, C and E, selenium and zinc and many herbal compounds. In addition, foods rich in omega-3 fatty acids like fish, seeds and nuts should equally be frequently found on the menu.
It is desirable to consume antioxidants for neutralization of free radicals that can damage formed sperm cells.
Many scientific studies deal with the impact of antioxidants on male and female fertility. According to a more recent study by Harvard scientists, 79% of infertile couples ingest less than recommended quantities of foods rich in antioxidants (fruits and vegetables).
Antioxidants perform a key role in the fertility of both sexes, their high intake can improve sperm count, structure and motility. The astonishing research, published in Annals of the New York Academy of Medicine, links week-long vitamin C supplementation at a dose of 1000 mg with a 140% increase in sperm count in subjects.
The lack of zinc, a mineral considered as an antioxidant, is equally recognized as a cause of infertility in men. Zinc stimulates sperm production, helps to maintain sperm volume and is essential for normal testosterone production. Therefore, it should always be sufficient in the male body. Zinc deficiency is associated with the onset of sperm abnormalities and prostate disease, causing decreased testosterone synthesis and decreased sperm count and motility. Foods rich in zinc like oysters, nuts and meat, are popularly considered male aphrodisiacs.
Selenium is another trace element that affect male and female fertility. Approximately 50% of selenium is found in the testes and seminal ducts of the male and is lost during ejaculation. It also helps to increase sperm motility, so it should be regularly compensated for.
Folic acid (vitamin B9) is necessary for sperm formation and maintaining of their number and motility. Deficiency leads to disruption in sperm build. It is necessary to synthesize genetic information, or DNA, found in sperm. Good sources of folic acid include cereal products, fruits and vegetables, especially green and leafy ones.
Vitamin B12 is important for overall sperm health. According to research, it improves sperm count and motility and reduces DNA damage.
Dietary supplements with a vitamin D are associated with an increase in testosterone and improved sperm motility.
Vitamin C and vitamin E support the vitality of sperm and, with their antioxidant effect, reduce the number of free radicals that can damage sperm cells.
Often mentioned precious fats, omega-3 fatty acids, participate in sperm formation. The results of preliminary studies suggest that their adequate intake, especially EPA and DHA, can be useful for infertility prevention related to hormone synthesis disorder and sperm formation. They improve sperm membrane fluidity and help create prostaglandins important for sperm formation.
Coensim Q10 is an antioxidant needed for the normal functioning of all living cells. According to research it increases sperm quality (number and motility) in infertile males.
D-aspartic amino acid is involved in the regulation of male sex hormones, e.g. testosterone. Researches link the consumption of supplements with sodium D-aspartic acids and an increase in sperm concentration and motility.
Infertile men are recommended to consume amino acids, primarily L-arginine and L-carnitin, which contribute to sperm motility. Arginine participates in the production of substances (putrescin, spermidine and spermin), polyamines important for initiating the sperm motility process (spermin is important for DNA preservation), helps maintain normal systemic blood circulation bringing the oxygen and nutrients to the genitals. Also, L-carnitine affects sperm maturation and their motility.
Lack of Manganese leads to inadequate synthesis of male sex hormones, testicle degeneration, loss of libido and infertility.
Lack or large excess of iron or copper can lead to faulty spermatogenesis, reduced libido and oxidative sperm damage.
Vitamins and minerals are best absorbed by the intake through food, their original form, not through tablets or dietary supplements. An excessive intake of vitamin preparations can harm the body, instead of helping it.
Increased intake of fruits, vegetables, whole grain cereals, legumes, veal, seeds, nuts, fresh dairy products, fish, low-fat meat and vegetable oils contributes to increasing fertility. These foods build a healthy hormonal system with their beneficial nutrients and can protect sperm cells from free radicals with their antioxidants.
Just as there are foods that support male fertility, there are also those that can be harmful to the overall health and health of a man’s reproductive system. These are: red meat with visible fat, meat products, snacks, ready-made salads, sweetened juices, products containing refined sugars, industrial, semi-finished, ready-made and fried foods.
In addition, men should avoid foods with high estrogen levels such as: dried fruits, flaxseeds, peas, soy sprouts and tofu.
The best sources of vitamins, minerals and other nutrients:
- vitamin A: liver, egg yolk, carrots, dairy products
- vitamin C: citrus fruits, peppers, kiwi, strawberries, broccoli, Brussels sprouts, cabbage, kale
- vitamin D: sunlight, dairy products, blue fish (salmon, mackerel and tuna), egg yolk, beef liver
- vitamin E: vegetable oils, almonds, swiss chard, sunflower seeds, peanuts, parsley
- folic acids: green leafy vegetables, whole grains, tomatoes, potatoes, eggs, meat, citrus fruits, nuts
- vitamin B12: red meat, shellfish, eggs, fish, poultry, milk
- calcium: dairy products, salmon, white beans, oranges, almonds
- iron: red meat, offal (veal and chicken liver), fish, eggs, green leafy vegetables (swiss chard, kale, broccoli, Brussels sprouts), legumes
- zinc: oysters, low-fat beef, lamb, hemp seeds, chickpeas, black beans, Greek yogurt
- manganese: whole grains, blueberries, blackberries, fruit, kale
- essential fatty acids: vegetable oils, fish, spinach, soybeans, nuts
- Coenzim Q10: red meat, salmon, sardines, tuna, mackerel, soybeans, sesame oil, peanuts, walnut, broccoli, spinach, whole grains
- D-aspartic acid: meat and poultry, eggs and dairy products (including low-fat milk), cheese and yogurt, softs and rice, fresh and dried fruits
