Fertility Diet for Men
Although many of us strive to eat healthier, it's always easier to make changes when you have a specific reason to do so. Improving natural fertility or IVF outcomes is a strong reason to motivate any couple to change their diet. Changing the quality of your diet is one the best ways to improve your overall health in addition to improving fertility and time to conception.
Worldwide, approximately 70 million couples of reproductive age experience infertility. Half of these cases are related to male fertility. In the United States, research suggests that almost 10% of men have been diagnosed with infertility. Additionally, a 2017 meta-analysis, suggests that sperm count has decreased 59% between 1973 and 2011 in North America, Europe, Australia, and New Zealand. These are alarming statistics for any person or couple trying to conceive.
However, the good news is that there are multiple ways to naturally improve sperm counts, motility, and morphology. According to research, changes in your diet alone can have a profound effect on all sperm parameters.
The foods you eat on a daily basis can reduce inflammation and oxidative stress, two factors influencing sperm parameters. Similarly, improving your nutritional status can also increase antioxidants and certain nutrients critical to sperm development. Here are six ways to improve sperm counts through nutrition:
1. Add Omega-3 Fatty Acids
Research shows that trans-fatty acids accumulate in the testes and their consumption is associated with poor sperm quality as well as lower sperm concentration. Similar research findings show that the reduction of omega-3 fatty acids in the diet is associated with lower free testosterone, total testosterone, and lower testicular volume.
Instead of a hamburger and a side of something fried, processed or mystery meats, choose monounsaturated and omega-3 polyunsaturated fats-otherwise known as “good fats”. Sources include cold- water fish such as sardines and wild salmon. Vegetarian sources include olive oil, flaxseed oil, avocados, nuts, seeds, and chia seeds. These good fats also improve insulin sensitivity and reduce inflammation.
If you choose fish as your main omega-3 source, be sure to choose fish with lower levels of mercury by comparison. Visit the Environmental Working Groups’s Seafood Consumer Guide or the National Resource Defense Council’s Seafood Consumer Guide to learn more.
Men trying to conceive but concerned about mercury and other contaminants can include a high-quality, fish-oil supplement. Choose a company that third-party batch tests, conducts research, and uses molecular distillation for their fish oils.
2. Choose Foods of Color
Oxidative stress is reported to represent 30%–80% of male infertility cases. What is oxidative stress? Oxidative stress occurs in the body when there is an imbalance between reactive oxygen species (including free radicals) and protective antioxidants in the body. Oxidative stress leads to sperm damage, deformity, and eventually male infertility.
A diet with high-glycemic and caloric foods, lacking antioxidant-rich sources will increase oxidative stress. What does this mean? Choose foods of color and aim for more than 5 servings a day to benefit sperm counts, morphology, and motility.
Eat from the rainbow, choosing foods with a variety of pigments. Pick your favorite red, orange, yellow, green, blue, and purple foods. Choose fruits and vegetables with dark pigments such as cherries, berries, dark greens, and root vegetables.
Eating refined carbohydrates including sweets, white breads, and pizza causes a spike in insulin and blood sugar impacting male fertility. Choose whole grains such as barley, brown rice, quinoa, buckwheat, millet, and whole oats instead.
3. Add Foods Rich in Selenium and Zinc
A study from New Zealand found that increasing trace minerals, including selenium and zinc, also has a positive effect on sperm counts. In the study, participants consumed 25 mg of zinc, and 26 micrograms of selenium for 3 months prior to an IVF or ICSI cycle. Foods rich in selenium and zinc include legumes, nuts, and seeds.
In this study, participants also increased their antioxidant intake including Vitamin E, Vitamin C, lycopene, and garlic. Pregnancy rates increased from 16% to 38.5% in addition to reducing sperm DNA fragmentation. Higher sperm DNA fragmentation levels are associated with lower fertilization rates, embryo quality, and pregnancy rates.
4. Boost Dietary L-Carnitine
Research has also showed that increasing L-Carnitine significantly improves sperm motility. L-Carnitine is an amino acid that helps transport fatty acids into the cell to be converted into energy. Foods such as lean meats, beans, peas, lentils, nuts, and seeds contain high levels of L-carnitine. Similar to many antioxidants, L-carnitine can be taken as a supplement. Researchers found that the benefits to sperm motility dropped significantly once study participants discontinued taking L-carnitine.
5. Supplement with COQ10
A supplement that may be worth adding to your diet includes COQ10. An initial study in Fertility and Sterility compared sperm parameters for men following the addition of 200mg and 400mg of COQ10 over a period of three months. Both groups showed statistically improved results in sperm counts and sperm motility. The results showed that men taking 400mg of COQ10 experienced the most improvement.
Coenzyme Q10 is a fat-soluble antioxidant present in every cell of the body. The highest concentration of COQ10 is found in the mitochondria, the part of the cell that produces energy for the entire body. COQ10 may be effective in improving sperm parameters because of its antioxidant properties and role in the mitochondria. Fatty fish, lentils, cauliflower, and broccoli are some foods high in COQ10. Strawberries, oranges as well as pistachios and sesame seeds also contain high amounts of COQ10.
6. Calculate Your Fertility BMI
When thinking about fertility, it turns out that your total caloric intake as well as the quality of your diet affects time to conception. BMI or body mass index is a measurement combining height and weight to estimate general health and body fat.
Based on multiple research studies, BMI measurements between 18.5-24.9 are generally thought to be the most protective for preventing a long list of health conditions. Several studies have shown that both men and women with a BMI in the lowest and highest ranges have the most difficulty conceiving.
If you would like to learn more ways to improve natural fertility, you may enjoy Male Fertility: 10 Ways to Improve Sperm Count and Vitamin K2: Fertility Benefits.
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