Ok, so my mind is on this subject somewhat given I am currently 29 weeks pregnant but it seems that men are often left out of the fertility equation with little guidance or support. So guys (or partners and wives of one) this blog is for you.
A wonderful Acupucturist, Gordon Mullins, passed a good deal of this information on to me and he will be in attendance at the larger of our fertility retreats.
Here’s the list of what you need (and what you don’t) to boost male fertility.
To nourish the sperm, the seminal vesicles secrete substances including fructose (which feeds the sperm), fibrinogen (which holds or coagulates the fluid together), and prostaglandins (which help the sperm penetrate the cervix). The prostate adds an alkaline fluid to the ejaculate. Seminal fluid in normal, fertile men contains antioxidant factors. In many sub-fertile men the seminal fluid may not contain these protective elements, or the circulating free radicals may be so abundant that the seminal fluid is not capable of eliminating the damaged cells. Therefore, men with sub-optimum sperm counts should include dietary sources of antioxidants like wheat and barley grass, sprouts, and dark green vegetables.
Also, the plasma membrane of human sperm contains high levels of polyunsaturated fatty acids, making them extremely susceptible to damage by free radicals, which can lead to lower motility and morphology, so adding unsaturated fatty acids like those found in sesame, almond, flax seed, hazelnut, pecan, pumpkin seed, sunflower seed, pine nut, walnut, olive, avocado, soybean, and quinoa, and omega-3 fatty acids found in fish oil to the diet can help sperm integrity.
Many environmental and dietary factors are hostile to the production of healthy sperm. For example, estrogen is important in sperm formation, but consuming too much synthetic estrogen in the diet can be harmful. Unfortunately, most meat, dairy products, and even poultry and eggs contain substantial quantities of synthetic estrogens.
Some reports have shown the presence of synthetic estrogen in sources of drinking water as well. Therefore, eating only hormone-free meat, poultry, eggs, and dairy products, and drinking only purified drinking water is suggested.
Many environmental toxins such as pesticides and other chemicals found in non-organically grown produce also can impair spermatogenesis, so you should consume only organic fruits and vegetables whenever possible. To support cardiovascular and reproductive health, avoid saturated fats, hydrogenated oils, coconut, palm, and especially cottonseed oil (it contains gossypol, a chemical that inhibits sperm formation). Include polyunsaturated oils and essential fatty acids: both these contribute to the health of the sperm and seminal fluid.
So, let’s summarize a super-sperm diet!
Always best to seek direct advice from a Nutritionist but in these credit crunch times, good information goes a long way. Try Pregnancy formula for all round support– you can order from the website,
Free radicals (which float around the body and damage other cells) are said to be responsible for 40 percent of sperm damage can be overcome with antioxidants found in blackberries, blueberries, garlic, kale, strawberries, brussels sprouts, plums, alfalfa sprouts, broccoli, and red peppers.
Amino Acids - The building blocks of life. Necessary for egg and sperm production. Some healthcare practitioners will prescribe amino acids such as l-arginine to enhance fertility. Sources: protein foods such as meat, fish, eggs, dairy, lentils, peas, beans, nuts, brown rice, sunflower and pumpkin seeds, and quinoa.
Vitamin A - Essential for the production of male sex hormones. It has antioxidant qualities that protects cells against damage from free radicals in the body. It also is important for the upkeep of the seminiferous tubules. A deficiency is shown to reduce sperm volume and count, and increase abnormal sperm.
Sources: eggs, yellow fruits and vegetables, whole milk and milk products, dark green leafy veggies, and fish oils.
Take with foods that contain fat or oil.
Vitamin B6 (pyridoxine) - Together with zinc, B6 is essential for the formation of male sex hormones. A deficiency causes infertility in animals. Sources: molasses, brewer’s yeast, whole grains, nuts, brown rice, organ and other meats, egg yolks, fish, poultry, legumes, seeds, and green leafy veggies.
Note: Zinc is needed for its absorption.
Vitamin B12 - Folate and B12 are needed for the synthesis of DNA and RNA. These make up the blueprint for the genetic code of the entire body. Low levels can cause abnormal sperm production, reduced sperm counts, and reduced motility. Even if your count is only on the low side, supplement with B12.
Sources: lamb, sardines, salmon, fermented foods that contain bacteria. Calcium aids in its absorption.
Dosage: RNI from 1.5 mcg per day.
Folate (folic acid) - Needed for sperm production, count, motility, and low morphological abnormalities. Vitamin C aids in absorption.
Sources: dark green leafy veggies, broccoli, organ meats, brewer’s yeast, root vegetables, whole grains, oysters, salmon, milk, legumes, asparagus, oatmeal, dried figs, and avocados.
Vitamin C - An antioxidant that prevents damage from free radicals. It is needed for the healthy production of sperm. Low vitamin C levels have been linked with an increase in birth defects. It can increase count and motility of sperm. It is also shown to reduce clumping of sperm.
Sources: citrus fruits, rosehips, cherries, sprouted alfalfa seeds, cantaloupe, strawberries, broccoli, tomatoes, sweet peppers, black currants, mangos, grapes, kiwi fruit, pineapples, asparagus, peas, potatoes, parsely, watercress, and spinach.
Vitamin E – Diets lacking in the antioxidant vitamin E do not support the reproductive function. Vitamin E may also help the sperm penetrate the egg. Deficiency leads to a degeneration of testicular tissues. Vitamin E also has anticoagulant properties.
Sources: cold pressed oils, wheat germ, organ meats, molasses, eggs, sweet potatoes, leafy veggies, nuts, seeds, whole grains, and avocados.
Selenium – Deficiency may cause infertility. It is needed to properly shape sperm and to maintain count. It may have a key role in the functioning of the epididymis. It is an antioxidant that protects the cells in the sperm that have a high fat content.
Sources: tuna, herring, brewer’s yeast, wheat germ and bran, whole grains, and sesame seeds.
Manganese – competes with iron for absorption. It is advisable to take manganese supplements with protein foods and vitamin C. Deficiency may cause testicular degeneration, congenital malformations, sterility, low sex drive, low sperm count, and an increase in the number of cells that degenerate in the epididymis. Deficiency may also inhibit the synthesis of sex hormones.
Sources: whole grains, green leafy veggies, carrots, broccoli, ginger, legumes, nuts, pineapples, eggs, oats, and rye.
Zinc – Deficiencies of Zinc are quite common. Zinc is important for the cell division and the production of healthy sperm. It is the most critical trace mineral for male sexual function. It is needed for testosterone metabolism, testicle growth, sperm production, motility, count, reducing excess estrogen in male reproductive tissue. Every time a man ejaculates he loses about 5 mg of zinc. Alcohol depletes zinc in the body. Folic acid, tea, coffee, high fiber intake, and iron may inhibit absorption. Vitamin B6 and C may aid absorption.
Sources: lean meat, fish, seafood, chicken, eggs, pumpkin and sunflower seeds, rye, oats, whole grains, legumes, ginger, parsley, mushrooms, brewer’s yeast, and wheat germ.
Coenzyme Q10 - Important for energy production. Fertilization rates may rise when taking this supplement. It also improves blood flow. It is present in large amounts in the seminal fluid. It protects them against free radical damage, gives sperm energy (along with fructose), and increases their motility.
Essential Fatty Acids – are very important when trying to conceive. EFA’s act as hormone regulators. Omega-3 DHA and Omega-6 arachidonic acid are important structural elements of cell membranes, body tissue, and brain development in the fetus. Sperm contain high concentrations of omega-3’s, in particular DHA (found in oily fish). DHA is in the sperm tail (motility).
Sources: Omega-3; flaxseed, oily fish (mackerel, herring, salmon, sardines), walnuts, green leafy veggies, and tuna (not more than 150g/week).
Sources: Omega-6; seeds and their oils.
These should be taken with antioxidants vitamins A, C, E, selenium, and grapeseed extract.
A wide variety of natural supplements can be used to promote fertility in men. For instance, soy products contain isoflavones or phytoestrogens that have a very weak estrogenic effect that actually inhibits the production of excess estrogen in the body. Soy, other legumes, nuts, and seeds also contain phytosterols that promote testosterone production.
Oxidative damage is present in almost half of the diagnosed cases of insufficient sperm count. The seminal fluid contains high levels of antioxidants, but when the development of healthy sperm becomes impaired because of environmental toxins, stress, or pharmaceutical agents, the seminal fluid will be found to have elevated levels of oxidants. To halt this process and prevent further free radical damage to developing sperm, it is recommended that nutritional support via supplements is sought.
Finally, since elevated temperatures in the testes can lower testosterone and compromise sperm production, keep scrotal temperatures between 94 and 96 degrees Fahrenheit – in other words, ditch the sauna and steam room, wear baggy pants this summer and if you spend a lot of time in front of an oven, consider taking a break!
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