Nutrition for Male Fertility
If you’ve been navigating this fertility space for some time, you’ll likely have noticed that the majority of information regarding infertility is directed toward the female partner. In my opinion, this is a huge disservice to couples trying to conceive. Male fertility plays a crucial role in conception and is unfortunately overlooked more often than not. Many experts agree that causes of infertility are just as likely to arise from either partner, no matter their gender. However, infertility concerns are not always addressed towards both parties.
infertility cases
30% can be attributed to male factor infertility
30% can be attributed to female factor infertility
30% can be attributed to both partners
10% are an unknown cause
Similar to female fertility, nutrition and lifestyle factors can have a significant impact on male fertility. In my work with clients, I encourage participation and involvement from both partners as each play a crucial role. To start, lets dive in to the various nutrients that support male fertility!
Antioxidants and Male Fertility
Antioxidants are compounds that can help protect the body from cellular damage (also known as oxidative stress) caused by free radicals. Too much oxidative stress has a negative impact on male fertility, therefore, boosting antioxidant intake can provide a protective benefit and have a positive impact on male fertility. There are several nutrients that work as antioxidants in the body, including zinc, selenium, vitamin C, and vitamin E.
Zinc
Zinc is an essential trace mineral that is especially important for male fertility. It is involved in sperm production and testosterone levels and has been shown to support various sperm parameters such as motility (how well sperm move), morphology (sperm shape and size), volume, and concentration.
animal proteins (meat, poultry, eggs)
lentils
pumpkin seeds
shellfish (especially oysters)
whole grains
dairy products
Selenium
Selenium is an essential trace mineral that helps protect sperm from oxidative stress and is also important for sperm motility. Brazil nuts are by far the most concentrated source of selenium, including just 1-2 per day can meet 100% of your selenium needs! However, to avoid having too much selenium, I recommend limiting your intake to no more than 4-5 brazil nuts per day.
seafood and shellfish
mushrooms
brazil nuts
cottage cheese
animal proteins (beef, pork, poultry, eggs)
Vitamin C
Vitamin C provides protection from oxidative stress and has also been shown to improve sperm count and motility. And while we often think about citrus fruits when we think about vitamin C, sweet red peppers actually have the highest amount!
broccoli
berries
brussel sprouts
bell peppers (especially red peppers)
citrus fruits
kiwi
Vitamin E
Vitamin E is a fat-soluble vitamin that supports sperm quality by acting as an antioxidant and protecting cells from oxidative damage. It also may improve sperm motility (movement).
olives
seafood (especially salmon)
eggs
nuts & seeds
avocado
pumpkin
Even more fertility-enhancing Nutrients
Folate
Folate, or vitamin B9, plays a role in improving sperm quality and overall sperm health. Men who are deficient in folate have been shown to have lower sperm motility.
brussel sprouts
beans & lentils
fortified cereals
green leafy vegetables
asparagus
avocado
Omega-3 Fatty Acids
Omega-3 fatty acids are essential for improving sperm count, morphology, and motility. They play a significant role in the formation of the sperm cell membrane. DHA and EPA are two types of omega-3 fatty acids that are especially beneficial.
salmon
mackerel
sardines
include these Foods to Boost Male Fertility
If you’re feeling overwhelmed with this list, I would encourage you to take a deep breath and a step back. Take it one step at a time and, pick out 1-2 beneficial foods to add or boost up in your meals this week. Pick foods that you enjoy and that seem like they would be easy to add. Once it feels okay, start to build up and add another 1-2 foods.
If you're ready to take the next step or looking for a little more 1:1 support, click the link below to schedule a discovery call! I’d be happy to chat with you about how tailored nutrition counseling can support your fertility journey.
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