How does nutrition impact male fertility?
The Importance of Male Fertility
Male fertility is just as important as female fertility; yep, you heard that right. In fact, sperm health contributes to 50% of the equation! Understanding the factors that impact sperm health is key in order to enhance fertility outcomes for trying to conceive. Lifestyle choices, age, and genetics all play a big role when it comes to sperm health. While some are beyond our control, like our genetics, there are many that luckily are in our control. In this post, we will be sharing some nutritional recommendations for male fertility.
General Nutrition for Male Fertility
A Mediterranean-style eating pattern is highly beneficial for both partners when it comes to fertility. For men specifically, it provides vitamins, minerals, and healthy fats and that can benefit sperm health and male hormone balance. Additionally, this eating pattern contains a wide variety of antioxidant-rich foods that can help combat oxidative stress, which is known to negatively affect sperm quality.
It’s important to note that “Mediterranean” doesn’t specifically mean only Greek food. The term can be somewhat misleading, as a Mediterranean-style eating pattern encompasses a broad range of nutrient-dense foods that can fit into any cuisine. A Mediterranean “diet” emphasizes whole grains, fruits, vegetables, lean proteins and healthy fats. The focus is on the quality of the food rather than where the food is from, allowing for flexibility when finding foods that fit into your cuisine and culture.
Nutritional Recommendations Based on Sperm Health
In order to effectively manage sperm health issues, here are some targeted nutritional recommendations:
Low Sperm Count (Oligospermia): It is important to focus on consuming dark meat seafood, such as salmon or snapper, which are rich in essential fatty acids and nutrients. Avoid colas and caffeine-containing soft drinks, as they can negatively affect sperm count.
Reduced Sperm Motility (Asthenozoospermia): Focus on foods rich in beta-carotene and lutein, such as carrots and dark leafy greens. Incorporate moderate exercise into lifestyle. Assess for a Vitamin D deficiency and treat accordingly. Consider CoQ10 supplements, which have been shown to improve sperm motility.
Sperm Morphology Issues (Teratozoospermia): Focus on lycopene-rich foods like tomatoes, watermelon, and red bell peppers. Emphasize white meat fish, like halibut and cod. Consider supplementing CoQ10 in order to improve sperm morphology. Minimize the consumption of highly processed red meats like bacon, which can negatively impact sperm morphology
Low Testosterone: Include zinc-rich foods or consider supplementation. Assess for vitamin D deficiency and treat if necessary. Check for erectile dysfunction (ED) as it can be linked to low testosterone. Reduce alcohol consumption, which can lower testosterone levels.
DNA Fragmentation: Reduce caffeine intake to reduce DNA fragmentation in sperm. It is also important to quit smoking and reduce alcohol consumption.
The Role of Insulin Resistance: similar to how insulin resistance can affect female fertility, it can also affect male fertility. Managing blood sugar levels through diet and lifestyle changes can be beneficial for both partners when trying to conceive.
I hope this blog post helps you understand how important male fertility is when it comes to a successful conception. Addressing sperm health through dietary and lifestyle interventions can make a significant difference. Through education and knowledge, men can make informed decisions on improving their fertility. As fertility dietitians, we are able to tailor our interventions accordingly to our patients. If you or your partner are facing fertility challenges or have questions, consider applying for 1:1 coaching.