Important Nutrients for Male Fertility
Co-Written by Megan Churchill, Dietetics Student
Very often when discussing fertility we focus on women. But it takes two to make a baby, so today we are going to be reviewing previous evidence about nutrition for optimizing men’s fertility!
Male factors play a role in couples infertility in roughly half of all cases, with male factors alone affect approximately 20% to 30% of all infertility cases, and impacting up to 15.8% of all men (1). Sperm quality concerns are the main cause of male infertility and are measured by sperm count, volume, concentration, and pH, in addition to motility, structure, and vitality (2).
Factors that impair sperm quality include (3,4):
· Infection
· Genetic factors
· Endocrine disorder
· Immune problems
· Weight
· Stress
· Increased alcohol consumption
· Environment
Did you know that you can use your diet to optimize sperm health and quality?!
Below we are going to go over some important nutrients to focus on when trying to improve those little swimmers.
Fatty acids: Fatty acids are known for having anti-inflammatory effects however, what may not be known is that fatty acids are also important for healthy sperm cell membranes (5). Including foods rich in omega 3 fatty acids may help improve the vitality and motility of sperm (6).
Foods rich in omega 3 fatty acids include fish, nuts, and seeds.
Vitamin C: Vitamin C is an antioxidant which helps protect cells from damage (from free radicals) (7). Having adequate amounts of vitamin C in your diet each day has been found to improve sperm parameters, and decrease DNA fragmentation (which is associated with miscarriage risk) (8).
Foods rich in vitamin C include citrus fruits, bell peppers, and broccoli.
Vitamin E: Vitamin E and vitamin C have similar functions when it comes to improving sperm health (7,8). Vitamin E protects the cell from DNA damage and therefore it is also important to have adequate amounts of vitamin E in the diet. (9).
Foods rich in vitamin E include nuts, seeds, leafy green vegetables, and plant-based oils.
Selenium: Selenium is important for the production of sperm cells, and therefore sperm count (10). Adequate selenium in the diet also helps to improve sperm motility and concentration (10).
Foods rich in selenium include fish, nuts, legumes, and meat. Including a couple Brazil nuts in your diet each day is an easy way to increase selenium intake.
Folate: Many people know the importance of folate during conception for the development of the baby’s’ neural tube, however, it is not well known that folate is essential for male fertility. Getting enough folate is not just important for women – it is also important for male fertility as it plays an important role in the production of healthy sperm cells (7, 11).
Foods rich in folate include leafy green vegetables, fruit, and legumes.
Zinc: Zinc is an essential nutrient for fertility and plays many roles! Zinc assists in the production of sperm cells, protects the sperm cells from damage, is involved with sperm maturation, and assists with DNA production (12). Zinc helps to improve sperm concentrations and structure (11).
Foods rich in zinc include whole grains, meat, and legumes.
If you think that you may not be consuming enough of these nutrients in your diet, consult with your health care provider. They can provide ways to incorporate these nutrients into your diet, or potentially recommend a supplement!
In addition to the nutrients listed above, some tips to help improve sperm health include:
· Limiting the amount of trans and saturated fat (fried foods, commercial baked goods) consumed per day (13).
· Try to include fish at least twice a week in your diet, and consume fish that are low mercury (salmon, herring, tuna) (14).
If you have concerns about fertility adding a fertility dietitian to your healthcare team can be a huge help. While this list is not all encompassing, it’s a good place to start if you’re working together as a couple and are trying to get pregnant. If you have any questions and/or would like nutrition guidance through your fertility journey, contact me to book an appointment today!
References:
1. Barratt CLR, Bjorndahl L, De Jonge CJ, Lamb DJ, Osorio Martini F, McLachlan R, et al. The diagnosis of male infertility: an analysis of the evidence to support the development of global WHO guidance-challenges and future research opportunities. Hum Reprod Update, 2017; 23(6): 660-680.
2. World Health Organisation. WHO laboratory manual for the examination and processing of human semen: World Health Organisation. 2010.
3. Dohle GR, Colpi GM, Hargreave TB, Papp GK, Jungwirth A, Weinder W. EAU guidelineson male infertility. Eur Urol. 2005; 48(5): 703-711
4. European Association of Urology. EAU Guidelines. Arnhem, The Netherlands: EAU Guidelines Office; 2019.
5. Ma J, Wu L, Zhou Y, Zhang H, Xiong C, Peng Z, et al. Association between BMI and semen quality: an observational study of 3966 sperm donors. Human Reproduction. 2018; 34(1): 155-162.
6. Robbins WA, Xin L, Fitzgerald LZ, Esquerra S, Henning SM, Carpenter CL. Walnuts improve semen quality in men consuming a western-style diet: randomized control dietary intervention trial. Biology of reproduction. 2012: 87(4).
7. Wright C, Milne S, Leeson H. Sperm DNA damage caused by oxidative stress: modifiable clinical, lifestyle and nutritional factors in male infertility. Reproductive BioMedicine Online. 2014; 28(6): 684-703.
8. Greco E, Iacobelli M, Rienzi L, Ubaldi F, Ferreri S, Terarik J. Reduction of the incidence of sperm DNA fragmentation by oral antioxidant treatment. Journal of Antrology. 2005; 26(3): 349-353.
9. Agarwal A, Nallella KP, Allamaneni SS, Said TM. Role of antioxidants in treatment of male infertility: an overview of the literature. Reproductive BioMedicine Online. 2004; 8(6): 616-627.
10. Salas-Huetos A, Rosique-Esteban N, Becerra-Tomas N, Vizmanos B, Bullo M, Salas-Salvado J. The effect of nutrients and dietary supplements on sperm quality parameters: a systematic review and meta-analysis of randomized clincal trials. Advances in Nutrition. 2018; 9(6): 833-848.
11. Wong WY, Merkus HM, Thomas CM, Menkveld R, Zielhuis GA, Steegers-Theunissen RP. Effects of folic acid and zinc sulfate on male factor subfertility: a double-blind, randomized, placebo-controlled trial. Fertility and Sterility. 2002; 77(3): 491-498.
12. Schisterman EF, Sjaarda LA, Clemons T, Carrell DT, Perkins NJ, Johnstone E, et al. Effect of folic acid and zinc supplementation in men on semen quality and live birth among couples undergoing infertility treatment: a randomized clinical trial. Jama. 2020; 323(1): 35-48.
13. Eslamian G, Amirjannati N, Rashidkhani B, Sadeghi MR, Baghestani AR, Hekmatdoost A. Dietary fatty acid intakes and asthenozoospermia: a case-control study. Fertility and Sterility. 2015; 103(1): 190-198.
14. Hong YS, Kim YM, Lee KE. Methylmercury exposure and health effects. Journal of Preventive Medicine and Public Health. 2012; 45(6): 353-363.
