Fertility refers to the natural ability to reproduce without medical assistance. Male infertility occurs when an adult male is unable to conceive a child with their partner after a year of regular sexual activity. Research indicates that about 40% of infertility cases are due to male factors.

Male fertility is crucial for reproductive health, with sperm quality playing a significant role in successful conception. Male infertility can be associated with sexual dysfunction or poor semen quality.

What are the examples of male infertility?

• Lower sperm count, motility or quality
• Reduce sexual drive
• Erectile dysfunction
• Low male hormone levels – testosterone and prolactin
• Certain medications like steroids

Though infertility is not always curable, there are certain measures you can follow to boost your sexual health.

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Understanding Male Fertility and Sperm Quality

Male fertility is regulated by the quality and quantity of sperm produced. Key parameters of sperm quality include:

Sperm count is the number of sperm present in a given semen sample.

Sperm motility is the ability of sperm to move competently towards the egg.

Sperm morphology is the size and shape of sperm that affects its ability to fertilize an egg.

Semen volume is the amount of semen produced, which can influence sperm transport.

Healthy and good quality sperm is important for natural conception. In addition, numerous lifestyle and dietary factors can impact sperm health.

Also Read: Testosterone Hormone Therapy: Who Needs It, Benefits And Side Effects

What Nutrients Play A Key Role In Male Fertility?

Good nutrition holds an important role in augmenting overall health and well-being. The composition of a rich array of nutrients can immensely help to increase both the quality and number of sperm.

Folate

Folate is a key B vitamin that is responsible for red blood cell production and function, primarily in spermatogenesis. Lack of folate in the diet can impede proper sperm replication, resulting in low sperm counts. Folate or vitamin B 9 is abundantly present in dark leafy vegetables, fruit, and whole grains.

Vitamin B12

Vitamin B12 helps in improving the health of the blood and the formation of new deoxyribonucleic acid (DNA). This largely affects the sperm’s development with quantity and motility. Some of the food sources high in vitamin B12 include low-fat milk and milk products, chicken, and egg yolks.

B-Complex

B-complex vitamins refer to a group of vitamins present in the B including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12). These nutrients work together to safeguard and augment overall health, including that of the sperm.

Zinc

Zinc is an important trace mineral for immune health and DNA synthesis, low levels can affect testosterone levels and sperm count which may result in infertility issues. Having zinc-rich food like eggs, meat, fish, legumes, and whole grains can greatly help.

Omega-3 Fatty Acids

Omega-3 fatty acids are healthy fats that hold an important role in the formation of cells and contribute to the functioning of the vital organs, blood vessels, and sperm. It is present abundantly in seafood, nuts, and plant oils, they promote healthy sperm cells and reproductive function.

D-Aspartic Acid

D-aspartic acid (D-AA) is a kind of amino acid that has a major role in the production of hormones. This is evaluated by the level of testosterone production to be released within the testicles. D-AA is present in the testicles, semen, and sperm cells. Having foods such as red meat, oysters, and nectarines may help to increase D-AA levels.

Also Read: Erectile Dysfunction: 5 Incredible Ayurvedic Herbs To Manage Male Impotency

Super Foods to Add to Improve Male Fertility

Here are some foods to include:

Green Leafy Vegetables: Spinach, kale, and broccoli are packed with folate, which helps improve sperm count and motility.

Fruits: Citrus fruits, strawberries, and blueberries are good sources of vitamin C, a potent antioxidant that safeguards sperm from oxidative damage and improves motility.

Nuts and Seeds: Walnuts, almonds, and pumpkin seeds are an impressive source of omega-3 fatty acids and zinc, which can improve sperm count and quality.

Whole Grains: Brown rice, quinoa, and oats provide nutrients like zinc, selenium, and folate that enhance sperm health and function.

Fish: Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which improve sperm motility and morphology.

Eggs:  These are a source of complete protein and vitamins; that help with healthy sperm production.

Garlic: The richness of allicin and selenium in garlic improves blood flow to the sexual organs and enhances sperm quality.

Dark Chocolate: Heaped with L-arginine, an amino acid that increases sperm count and motility.

Foods to Avoid

A few foods and components are known to negatively impact sperm quality and should be restricted or avoided:

Processed Meats: Over-intake of processed meats like bacon, sausages, and hot dogs is linked with lower sperm quality.

Trans Fats: It is used in baking and fried foods; a high intake of trans fats can reduce sperm count and motility.

Sugary Foods: Excessive sugar consumption can lead to obesity and insulin resistance, both of which can hamper sperm production and quality.

Soy Products: A high intake of soy products containing phytoestrogens can potentially reduce sperm concentration.

Caffeine: Though moderate caffeine intake is considered safe, excessive consumption can negatively affect sperm quality.

Alcohol: Excessive alcohol intake can reduce testosterone levels and impair sperm production.

Conclusion

It involves a holistic approach that includes a healthy lifestyle and a wholesome diet for optimal reproductive health and male fertility. By adding nutrient-rich foods and avoiding those that can harm sperm health, men can significantly enhance their fertility potential. Regular exercise, stress management, and avoiding harmful habits like smoking and excessive drinking are also crucial. Always consult with a healthcare provider or a registered dietitian for customized advice and proper guidance on improving fertility and overall reproductive health.

(This article is reviewed by Preeti Sharma, Wellness Expert)

Author Profile

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

 References:

Diet and Male Fertility: The Impact of Nutrients and Antioxidants on Sperm Energetic Metabolism

Alessandra Ferramosca* and Vincenzo Zara

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8910394/

Diet and Nutritional Factors in Male (In)fertility—Underestimated Factors

Kinga Skoracka, Piotr Eder, Liliana Łykowska-Szuber, Agnieszka