Nutriton for Sperm Health
When it comes to fertility and getting pregnant there is often a lot of pressure and expectation placed on YOU, the women. Which is fair given that you carry the baby, BUT. It takes two to tango to get that baby there in the first place.
Sperm health is just as important as the health of your eggs.
Luckily for the guys out, the cycle of sperm production only takes 2-3 months, so making some positive changes to improve the health of the sperm (and therefore the baby) does not need to be a long drawn out process.
There are a number of lifestyle things that your man can change or improve to help his sperm perform at their best. Looking for a place to start? Ask him these 4 questions… or better yet, get him tot ask himself.
Am I drinking alcohol in large quantities?
Drinking alcohol every day can have a detrimental effect on the number of sperm produced, and the shape of those sperm. This may be due to large amounts of alcohol affecting testosterone levels in the body.
Drinking alcohol occasionally or not at all is best for sperm health. Try drinking fruit infused mineral water, kombucha or alcohol free beer instead, and if you like to enjoy an occasional alcoholic drink, of course you can. Just remember to enjoy it within reason. E.g. a few standard drinks a week is MUCH better than a few standard drinks every night.
Do I have lots of zinc containing foods in my diet?
Zinc is a very important micronutrient when it comes to sperm health. Zinc helps to regulate testosterone and can act as an antibacterial in the urea and reproductive system in men, protecting the sperm.
It is also involved in the various phases of sperm development and maturation (spermatogenesis). Low levels of zinc in males has been linked to male infertility and poor sperm quality.
So, where can you find zinc in your diet? Oysters and other seafoods are rich in zinc, as well as red meats, poultry, nuts and seeds such as cashew and sesame and fortified cereals and grains like weet-bix. A zinc supplement is also an option if needed (see your dietitian, aka me haha).
Am I eating heaps of vegetables and a couple of pieces of fruit each day?
Fruits and vegetables are rich in vitamins and minerals which can be beneficial for the health of your sperm. Vitamin C is a powerful antioxidant, protecting the body from ‘free radicals’. These free radicals can move around the body and cause damage to cells (including sperm). Fruit and veg rich in antioxidants help to protect the DNA in sperm from damage, therefore also helping to increase the amount of sperm produced and the health of those sperm.
Another important nutrient found in veggies is folate. Folate is often spoken about in relation to women’s fertility but folate plays a role in DNA production, and what is your sperm full of? You guessed it – DNA. Including a range of colourful fruits and vegetables (including your greens) in your diet will not only benefit your overall health, but also the health of your sperm.
You can see some of the key foods I recommend to boost sperm health in my IG post…
What simple swaps can I make to my diet?
Making basic changes to your diet will help your sperm health.
Limit red meat to only a couple of serves a week and try to minimise processed red meats like salami, bacon etc. It’s harmful for sperm.
Swap processed meat for oily fish & low mercury seafood – fish is a great source of zinc and omega-3, both of which have been found to increase sperm count and health.
Swap high GI for low GI – in other words, choose grainy breads, rolled oats, wholegrain cereals, brown or basmati rice, quinoa or soba noodles as your sources of carbohydrate (among others) instead of the white versions. These low GI foods can help to keep inflammation levels in the body down, which will help to increase the health of your sperm.
Hate to be a party pooper, but try to do your best to limit alcohol, ditch the cigarettes (or vapes) and avoiding overheating ‘the balls’ (i.e. cycling, saunas, hot tubs).
Baby dust & positive vibes,
Laura - The Fertility Dietitian xx
This blog was co-written by Alexandra Stokes, a Master of Dietetics student at Deakin University.
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