It takes two to tango in the fertility race and given this week (15 – 21 June) is International Men’s Health Week, we thought it fitting to turn our eyes to the guys and find out which ingredients can help the men in our lives achieve optimal fertility.
Sydney based naturopath, author, and founder of naturopathic clinic Art of Healing, Lisa Guy, recommends the following five ingredients for boosting male fertility.
CoQ10 is a naturally occurring nutrient within the body, which is found in particularly high levels in sperm cells. CoQ10 is a powerful antioxidant that helps protect sperm cells from oxidative stress, which is a potential cause of male infertility. CoQ10 is also important for supporting sperm motility (movement) and sperm cell energy production. Ubiquinol, the active and reduced form of CoQ10 which is more easily absorbed by the body, has been shown to be effective for boosting sperm health and male fertility. According to a study published in the Journal of Urology, supplementing with ubiquinol can increase sperm quality and improve sperm morphology (shape) in infertile men. (1)
Vitamin C is another highly beneficial nutrient required for male fertility and sperm health. Vitamin C is a potent antioxidant found in the testes, which protects sperm from free radical damage. It also plays a role in spermatogenesis, the process in which spermatozoa are produced from male germ cells, and has been found to boost semen quality and sperm motility. (2) This important nutrient also helps reduce sperm agglutination (clumping), which can contribute to male fertility problems. If sperm are stuck together cannot swim properly. Studies have shown that supplementing with vitamin C can increase sperm count and sperm motility and morphology in infertile men. (3)
Supplementing with around 2-3g of vitamin C daily is recommended, along with including vitamin C rich foods in your daily diet such as citrus fruits, broccoli, cabbage, berries, kiwi fruit, capsicums, papaya and kale.
Zinc is one of the most valuable nutrients for male reproductive health. This important nutrient is found in high concentrations in the testes, sperm and prostate. Zinc deficiency is a common nutrient deficiency in men (and women), which is associated with male infertility, impotence, low testosterone levels and decreased sperm count. Zinc helps to naturally increase testosterone levels, making it also beneficial for improving sex drive. Zinc is required for spermatogenesis (production of sperm) and for healthy sperm motility.
Supplementing with around 50-60mg of zinc daily is recommended if you are deficient, along with enjoying zinc-rich foods such as red met, fish, chicken, eggs, legumes, wholegrains, wheatgerm, and sunflower and pumpkin seeds.
Selenium is another key mineral needed for good male fertility. It has strong antioxidant properties, which helps protect sperm from free radical damage. Selenium is also required for testosterone production, and for sperm health and motility.
Including a few Brazil nuts on your morning cereal or as a snack is an easy way to get your daily recommended dosage of selenium. Other sources of selenium include fish, chicken, red meat, shitake mushrooms, asparagus, eggs and in smaller amounts wholegrains and seeds.
Omega-3 essential fatty acids, in particular DHA (Docosahexnoic acid), are beneficial polyunsaturated fats that play an important role in forming healthy sperm and enhancing male fertility. A deficiency in omega-3 fats is linked with poor sperm quality and quantity, and decreased male infertility. High levels of DHA are found in the testes and have been found to be vital for the formation of healthy, strong swimming sperm. DHA is needed to form the acrosome, which is the head of the sperm that penetrates through the eggs outer layer. To do this the acrosome needs to be cone-shapped. If a males diet is deficient in this important fatty acid the acrosome will not be formed properly, resulting in a round head that cannot break through the egg to fertilize it. (4)
Oily fish including salmon, trout, mackerel, and sardines are excellent sources of DHA. Supplementing with a good quality fish oil is also recommended.
