Alright, let’s debunk the spunk. Today, we’re talking about men’s fertility.
Did you know around 30% of fertility issues originate in men? Another 30% are found in women while another 30% in both partners (Better Health, 2021). Your body takes 3 months to make new sperm, so sperm health is something to consider even before trying for a baby (Pregnancy Birth & Baby, 2019).
So, what makes good sperm?
- Quantity – About 15 million or more for every mL (not that anyone’s expecting you to count, leave that one to the experts)
- Movement – Strong swimmers to reach the egg
- Structure – Shaped like a tadpole. Abnormal shapes may have difficulty penetrating the egg.
What causes infertility?
- Obstructions to the passage of sperm
- Sperm issues (abnormality, sperm count, motility)
- Impotence (i.e. problems "getting it up")
- Hormonal issues
- Nutrient deficiencies
How to boost your fertility.
- Maintain a healthy, balanced lifestyle
- Eat a healthy diet
- Regular physical activity
- Keep 'em cool (your testes, that is)
- Limit your alcohol intake
- Have frequent ejaculation (that’s right, science recommends it!)
Nutrition for fertility.
The Australian Dietary Guidelines recommend the Mediterranean diet as the gold standard for most Aussies. It focuses on seasonal, fresh produce and is nutrient dense and rich in antioxidants and omegas.
There are also specific food groups that may boost your sperm health.
Nuts for your nuts
- Including a handful of walnuts into your day can improve sperm development and function
- Brazil nuts are a good source of selenium, a mineral that enhances sperm function
(Healthy Male, 2022)
Zinc
Studies have shown that zinc increases sperm quality, but are you getting enough zinc in your diet? A lot of Aussies don’t, so supplementation may be a good idea.
The best sources of zinc:
- Oysters
- Lean meats & poultry
- Pumpkin seeds
- Fortified grains/cereals
(Health Direct, 2020).
Omega 3’s
As sperm have a high concentration of omege-3 fatty acids, eating omega-3 rich foods can increase blood flow and sperm quality.
- Oily Fish (salmon, mackerel sardines)
- Nuts/Seeds (chia seeds, flaxseeds, walnuts)
(Health Direct, 2020).
Folate
If you’re trying to conceive, your partner may already be taking a folate supplement (or you’ve noticed copious amounts of spinach in your fridge). Folate is essential for the healthy growth and function of cells and can also increase sperm health (Health Direct, 2020).
- Dark, leafy green vegetables (spinach, kale, rocket)
- Green vegetables (asparagus, brussel sprouts, broccoli, peas)
- Beans
- Fortified cereals
(Health Direct, 2020).
Looking to boost your fertility?
Most men's fertility supplements will contain folic acid, zinc, selenium, arginine and coenzyme Q.
Here are some products available on the market, but I encourage you to chat with your GP about what supplements may be right for you.
Are you and your partner trying to or thinking about conceiving?
Consider talking with your local GP and having a routine health check to see if you’re fit, healthy and everything is working down below.
You can also consult with a fertility clinic, sexual health specialist or psychologist.
Healthymale Tel. 1300 303 878
(Better Health, 2021)
By Olivia Groundwater
