
Sperm health is a huge piece of the fertility puzzle, but can it actually be improved? Last week, I asked my Instagram followers if they thought sperm motility, or how well sperm move, could be improved in any way.
The catalyst for my question was a post I came across on a fertility forum. It said: "My husband's semen analysis showed decreased sperm motility. All this time I thought it was me that was the problem. Does anyone have husbands with this issue? I read that there's not much you can do. No medication can fix it."
I'll be honest - my jaw dropped to the floor. Not because I was judging this poor lady who was so concerned about her husband's semen analysis results, but because I simply could not believe that the knowledge gap is still so huge when it comes to nurturing and optimising fertility naturally.
So - let's dive in and take a look at sperm health and what we can do to improve it.
The process of sperm production
The male body continuously produces sperm within the testes, a process known as spermatogenesis. It's a super complex biological process, but suffice to say that a male can produce around 200-300 million sperm cells per day. On average that's around 1,500-2,000 sperm cells per minute!
The overall time frame for a mature sperm cell to be produced from scratch takes around 64-72 days, and it is this time frame that provides us with a golden window of opportunity. Nurturing the developing sperm cells with all the nutrients they need within this time, as well as protecting them from anything that could be damaging, helps them to mature into the healthiest possible cells.
And that means that if you start caring for your sperm health today, you'll be able to see the results in as early as 2.5-3 months.
So what nutrients should we focus on to nurture the developing sperm?
There are a number of nutrients that play a key role in the development of healthy sperm. Including these in your diet daily, topped up with targeted and personalised supplementation where necessary, can make all the difference to sperm health.
Sperm cells are incredibly delicate and easily damaged by heat and oxidative damage, or the exposure to harmful free radicals. So you'll notice that lots of the nutrients we're focusing on here have antioxidant properties to help protect the sperm from damage.
Zinc: Zinc is crucial for sperm health by supporting testosterone production, helping to maintain sperm membrane stability, supporting motility and contributing to general viability. It also helps to protect sperm from oxidative stress with the help of its antioxidant properties. Within the sperm it can be found with other antioxidants in the head piece alongside the tightly packed DNA, the head to neck connection and the mid piece of the sperm cell. Zinc rich foods include oysters, red meat, poultry, shellfish, nuts, seeds, legumes, eggs and dairy.
Omega-3 fatty acids: Omega-3 fatty acids, found in foods such as oily fish, walnuts, avocado, seeds and olive oil, are a not only a key component of the sperm cell membranes, but they also act as antioxidants, protecting the very delicate sperm cells from oxidative stress damage. In studies, omega 3 has been linked to improved sperm count, sperm morphology and sperm motility in men with fertility problems.
Coenzyme Q10: Coenzyme Q10 , or CoQ10, supports sperm quality by boosting the sperm's energy production (they need a lot of energy to swim after all!) and providing antioxidant support to protect the sperm from oxidative damage. Studies have shown that supplementing with CoQ10, ideally in its active ubiquinol form, can result in improvements in sperm count, motility, and overall quality. Find CoQ10 in meat, poultry, oily fish, legumes, nuts, seeds, wholegrains and green vegetables.
Vitamin C: Studies have shown that vitamin C is abundant in male seminal fluid, and it can also be found in the sperm head. It is a potent antioxidant, helping to protect the sperm cell, including its DNA, from oxidative stress damage. Foods rich in vitamin C include citrus foods, red bell pepper, strawberry, kiwi fruit and broccoli.
Selenium: Selenium is a key component of the sperm's tail, thereby supporting healthy motility. In addition, it's a potent antioxidant located within the sperm head and has also been linked to improved sperm count and better morphology. Foods rich in selenium include brazil nuts, meat, eggs and dairy.
Vitamin D: Deficiencies of the sunshine vitamin have been linked to decreased sperm quality across the board, with studies suggesting that count, morphology and motility may all be affected. Whilst there are lots of foods containing vitamin D (think eggs, dairy, oily fish and red meat), a personalised supplement regime should be considered to replete nutrient stocks and provide a suitable maintenance dose. Hit me up at hello@sarahnash.co.uk if you need any help with this.
B vitamins: B vitamins, and in particular folate or vitamin B9, play a key role in the healthy development of DNA, as well as male and female DNA fusion after successful fertilisation. Vitamin B12 forms part of the sperm head. Foods rich in B vitamins include meat, fish, dairy, legumes, avocado and dark leafy greens.
Vitamin E: Vitamin E is yet another powerful antioxidant that has been shown to improve sperm motility and protect its membranes from damage. Foods rich in vitamin E include nuts and seeds, avocado, mango, kiwifruit, asparagus, spinach and red bell pepper.
Lycopene: Last but not least, lycopene is a fertility superstar. Studies suggest that lycopene, an antioxidant powerhouse, supports healthy morphology and motility. It's mainly found in cooked tomato products so think tinned tomatoes and tomato puree.
And let's not forget the lifestyle
Nutrition plays a huge role in male fertility but let's not overlook the powerful effect a healthy lifestyle can have too!
Keep things cool: Sperm cells are incredibly easily damaged by heat, and even just the smallest temperature changes can cause issues. So be sure to always keep testicles as cool as possible - say no to hot baths, heated car seats, prolonged cycling or sitting in general, and laptops on laps.
Sleep and stress matter: Insufficient sleep (the magic number is 7-9 hours of good quality, uninterrupted sleep every night) or unmanaged stress can mess with our hormonal balance which is key for healthy fertility levels and sperm production. As an example, studies have found that men who carry out shift work had lower sperm count and lower sperm motility.
Go low tox: We're exposed to thousands of chemicals on a daily basis and, whilst it's impossible to avoid them, reducing exposure is crucial when it comes to protecting sperm health. Avoid smoking (that's a hard no when TTC), reduce alcohol and caffeine to a minimum and try to steer clear of plastics and synthetic fragrances as much as possible. For some other helpful tips check out my blog on 5 simple ways to reduce environmental toxins.
The bottom line
Ladies and gents, the bottom line is that if you get a sperm analysis that doesn't look as you had hoped (like the poor lady posting on the fertility forum), don't fear! Sperm health isn’t set in stone, it’s constantly changing based on what you eat and how you live. And that means that you have a huge amount of control - making small but powerful changes in your diet and lifestyle can significantly boost sperm motility, increasing the chances of conception.
PS: If you find that sperm parameters aren't shifting despite these changes, I would always suggest some advanced testing to check for any infections or structural issues such as a varicocele or any blockages that may be contributing the suboptimal sperm levels. Drop me a message if you're interested in digging a bit deeper into what might be going on under the surface.
And if you’re looking for personalised guidance on supercharging your fertility through nutrition and lifestyle, let’s chat!
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