Preconception care is important for both partners in a relationship. The male factor contributes to around 50% in couples who struggle to conceive, highlighting the importance of ensuring optimal health in both partners. Below are some key nutrients that play important roles in supporting male fertility and overall health. Booking in a consult with Monique or Candace can assist to ensure you are receiving the required nutrients via your diet or with supplements.
Zinc is an important nutrient required for immunity, digestive health, neurotransmitter production, thyroid support and more. It acts as an antioxidant to prevent damage to cells, organs and sperm, whilst also assisting in the production of the hormone testosterone. Zinc improves the morphology of sperm, increases sperm counts and enhances their functioning.
Zinc rich foods – pumpkin seeds, sun dried tomatoes, quinoa, wholegrains, lentils, chickpeas, brazil nuts, sesame seeds, cashews and sunflower seeds.
Lycopene is an antioxidant and nutrient found in high amounts in tomatoes that may have beneficial effects on improving sperm quality. Reactive oxygen species are produced in the body during liver detoxification and are also present due to diet and lifestyle factors such as refined, processed foods, smoking and alcohol. High levels of these reactive oxygen species result in DNA damage and sperm membrane injury, leading to poor sperm motility and reduced fertility. Lycopene acts to neutralise and reduce the effects of these reactive oxygen species, preventing sperm damage and enhancing conception chances.
Lycopene rich foods – tomato paste, guava, watermelon, grape fruits, and papaya.
Selenium is an important nutrient that acts as an antioxidant to reduce inflammatory damage and oxidative stress to cells, specifically supporting sperm health. Selenium increases sperm motility and the overall viability of sperm, similarly to lycopene, to assist in supporting reproduction.
Selenium rich foods – brazil nuts, brown rice, beans, lentils, spinach and cashews.
B vitamins are vital to produce energy, to prevent feelings of fatigue whilst also supporting sperm motility. B vitamins not only assist in improving your overall sense of energy but help to give your sperm more energy to help in increasing the chances of fertilisation. B9 or folate, is vital in supporting healthy DNA production and neural tube development, reducing risks of neural tube defects in children.
B vitamin rich foods – quinoa, nutritional yeast, leafy green veggies, legumes, veggies, nuts and seeds.
Vitamin D is vital for optimising bone strength, mental health, cognitive function, immune health, and hormonal health. Vitamin D has been linked to sperm motility and assists in supporting hormone production, specifically testosterone levels. Low levels of vitamin D may increase the risks of poor erectile function, influencing sexual activity and conception. Vitamin D also assists in reducing sperm DNA damage to enhance overall sperm quality.
Vitamin D rich foods – sunshine, UV exposed mushrooms, fortified cereals and plant milks.
Vitamin is an antioxidant and nutrient vital for promoting normal sperm production and gene development. It acts to reduce oxidative stress and sperm damage and assists in supporting liver, immune and skin health.
Vitamin A rich foods – sweet potato, pumpkin, carrots, green leafy veggies, broccoli, and tomatoes
Choline is an important nutrient that is useful for multiple processes including supporting sperm energy levels and motility, the growth and development of your child’s spinal cord and brain, enhancing cognitive function and memory, enhancing liver function, and supporting blood vessel health and integrity.
Choline rich foods – tofu, soy beans, broccoli, legumes, beans, peanuts, quinoa and cauliflower.
Coenzyme Q10 is important for supporting energy production and reducing fatigue. This also plays a factor in supporting sperm health via enhancing their motility and preventing oxidative damage as an antioxidant. Coenzyme Q10 is amazing as it can regenerate other antioxidants such as vitamins C and E.
Coenzyme Q10 rich foods – spinach, broccoli, cauliflower, peanuts, soybeans, tofu, walnuts, almonds, plant oils and avocado.
Omega 3 fatty acids support in reducing overall inflammation in the body to improve health and reduce any sperm damage. Omega 3’s are vital for brain development, mental health, cardiovascular system functioning and skin quality. Omega 3 fatty acids are found in high amounts in the membranes of the testis and sperm. This means that they are more susceptible to oxidative damage and that by including high amounts of omega 3’s in your diet you can support in improving the health of your sperm. Omega 3’s increase sperm motility, sperm concentrations and sperm morphology, whilst also increasing the levels of DHA in sperm which support the growth and development of your child.
Omega 3 rich foods – alage, hemp seeds, chia seeds, walnuts, seaweed, flaxseeds, flaxseed oil. and edamame beans.
Male fertility – dietary tips
- Reduce your consumption of red and processed meats.
- Reduce your consumption of sugary drinks and foods, refined and processed foods.
- Increase your consumption of omega 3 fatty acids – include foods such as walnuts, chia seeds, flaxseeds, and flaxseed oil.
- Include an adequate amount of fibre from vegetables, fruits, nuts, seeds whole grains and legumes. Nuts provide essential fatty acids, fibre, antioxidants, polyphenols, and minerals such as zinc, iron, calcium, and magnesium to support your health. Whole grains are rich in fibre, magnesium, protein, and zinc to assist sperm and hormone health.
- Increase your consumption of fruits and vegetables to assist in providing antioxidants, B vitamins, fibre, and minerals such as magnesium and calcium.
- Reduce omega 6 and trans fats from fried, processed, refined foods.
- Ensure you’re staying well hydrated.
- Engage in regular stress reducing activities and regular exercise.
Book in a consult with Monique or Candace at Northcote Natural Therapies to discuss whether a male pre-natal supplement is recommended for you and for specific herbal, nutritional, dietary and lifestyle advice to assist in enhancing your fertility.