Nutritional Support for Male Fertility

Did you know that 40-50% fertility problems are due to male infertility? If you happen to be a fella reading this, simply follow the advice below to naturally support your fertility with the right food choices.

It takes your body three months to make new happy swimmers – so be patient!

If you want your fella to read this just remind them it takes two to tango!

Zinc – the most important mineral in male fertility. It is associated with sperm count, motility (movement), and testosterone levels

Sources: whole grains, oysters, poultry, red meat (great excuse guys to order the biggest steak on the menu!) dairy products, chickpeas, cashew nuts, almonds

Omega 3 – improves sperm count

Sources: fish, fish oils, walnuts, flax seed oil, chia seeds

Folic acid – not just for pregnant women! Low folic acid levels in men is associated with low sperm count.

Sources: spinach, broccoli, oranges, beans, avocado, lentils

Vitamin D – vital for testosterone production. So higher vitamin D levels mean higher testosterone.

Source: oily fish, egg yolks, cheese, sun dried mushrooms

Boron – it does not have a specific impact on sperm but it increases testosterone levels, which plays important role in sperm production

Sources: avocados, raisins (highest source), prunes, brazil nuts, almonds, hazel nuts, walnuts, dried apricots, red kidney beans

Glutathione and vitamin E – both enhance sperm ability to penetrate the egg

Glutathione food sources: fruits and vegetables, best to consume fresh

Vitamin E food sources: avocado, almonds, spinach, sweet potato, sunflower seeds

Carnitine – improves sperm motility

Sources – red meat is the highest source (another steak then!)

Co Enzyme Q10 – improves sperm count and motility

Sources – pork, chicken, grass-fed beef, cauliflower, broccoli, herring

Following specific foods may improve conception chances:

•  Tomatoes – specifically the compound called lycopene
•  Pomegranate improves sperm motility
•  Walnuts improves sperm motility and morphology

Food with the high residues of pesticide have been associated with poorer semen quality. These are best to be bought organic if possible. They included: flour, bread, oranges, mandarins, pineapple, pears, grapes, raspberries, carrots and peppers.

What should be avoided? Alcohol, smoking, refined carbohydrates, too much caffeine, foods with artificial sweeteners and additives.

There are also lifestyle and environmental factors but it is a topic for another blog.