Men who are trying to conceive face unique fertility challenges. A male factor is estimated to contribute to 30 to 80% of infertility cases.
Fortunately, many of these issues are under your control. For example, a man’s nutritional habits can significantly impact the quality of his sperm.
1. Boosting Sperm Count
Increasing the sperm count can improve male fertility by making it easier for healthy sperm to reach and fertilize the egg. Since men are constantly producing sperm, small changes to diet and lifestyle can quickly make a difference.
Higher sperm counts are linked to a diet high in fruits, vegetables, whole grains, seeds, healthy fats, and fish. Choosing organic produce is important to avoid pesticide exposure, which can disrupt hormone levels and lead to low sperm production.
Getting regular exercise, avoiding excessive alcohol intake, and not smoking are also good for fertility. Men need to be at a healthy weight, as obesity has been linked to lower sperm counts and poorer sperm quality.
Two handfuls of walnuts a day may help improve sperm health, according to a study published in the journal Biology of Reproduction. This is because the fatty acids in walnuts are thought to improve sperm shape and movement. Vitamin E is one of the best men’s preconception vitamins. It is another nutrient that can help improve sperm health, and the recommended dietary allowance for men is 15 milligrams a day.
Foods high in vitamin E include avocados, peanut butter, sunflower seeds, almonds, oats, wheat germ, and fortified cereals. It is also available as a supplement. A medicinal herb called Withania somnifera (ashwagandha) has also been shown to be beneficial for male fertility, as it appears to improve sperm quality by modulating hormone levels.
2. Boosting Sperm Quality
Healthy sperm are the key to fertility but must also be produced sufficiently. Fertility is more likely when a man’s semen (semen released during an act or penetration) contains 15 million sperm per milliliter.
Some basic steps are necessary to improve sperm quality. Sleep well, exercise regularly, and avoid hot tubs, saunas, and long steamy baths. These activities can increase body temperature and cause sperm numbers to drop temporarily.
A diet with antioxidants such as fruits and veggies can improve sperm quality. In addition, some research suggests that men who consume omega-3 fatty acids from fish or dietary supplements may positively impact sperm count and quality.
Finally, men need to avoid smoking and limit their alcohol intake. A few drinks daily are fine, but excessive drinking can reduce sperm production and impotence. Some studies show that consuming too many trans fats can negatively impact sperm quality and quantity. Men should avoid eating foods that contain trans fats and opt for polyunsaturated fatty acids from meat, fish, and vegetable sources.
3. Boosting Sperm Movement
Men who want to become fathers can take some simple steps to improve the quality and quantity of their sperm. They should start by eating a nutrient-dense diet that includes fruits, vegetables, low-fat dairy, and protein.. Men should also avoid foods that contain high saturated fat and cholesterol.
Another important factor in male fertility is the ability of sperm to swim toward and fertilize an egg, known as sperm motility. Motility can be improved by exercising regularly, keeping body fat healthy, and avoiding smoking or exposure to environmental toxins.
Vitamin E is a powerful antioxidant that can help increase sperm motility and sperm morphology. It may also improve mitochondrial function and protect the sperm cell membrane. Men not getting their recommended dietary allowance of vitamin E should consider taking a prenatal multivitamin supplement containing Vitamins C, E, Selenium, and Zinc.
In addition, men can keep their sperm healthy by avoiding saunas and steam rooms, hot baths, and long periods in the sun. Exposure to these heat sources raises a man’s body temperature, lowering testosterone levels and affecting sperm production. Men should also wear loose-fitting underwear to help keep their tests cool and reduce sperm stress. In addition, regular exercise and adequate sleep are important for fertility.
4. Boosting Sperm Motility
One of the most important aspects of healthy sperm for fertility is their motility. If a man’s sperm moves too slowly, they are unlikely to enter and fertilize the egg.
To increase sperm motility, a diet high in vitamin C and antioxidants like vitamin E may help. These nutrients help protect the sperm’s DNA from free radical damage and oxidation.
Folic acid, a B vitamin, is also essential for the health of sperm. Low levels of this nutrient can impair sperm production, resulting in low sperm counts and motility. Many foods contain folic acids, such as leafy vegetables and beans, tomatoes, nuts, whole grains, and eggs. Folic acid can also be purchased as a supplement.
Niacin, or vitamin B3, is another dietary factor that affects sperm mobility. Some studies suggest that men who consume a diet high in niacin can have a higher sperm count. The Niacin is found in many foods such as red meat, poultry and fish, dairy products, eggs, and dairy is a good source.
Omega-3 fatty acid intake can improve sperm motility and quality. These fats can be found in walnuts, flax and chia seeds, and fatty fish. A diet high in vitamin D may also improve the quality and motility of sperm. Vitamin D is produced by the skin when exposed to sunlight. It can also be found in foods fortified with vitamin D, like milk, oranges, and cereals.
Conclusion
In conclusion, preconception vitamins play a vital role in maximizing male fertility. They provide essential nutrients that are crucial for sperm production and function. By ensuring that your body has an adequate supply of these vitamins, you can enhance the quality and quantity of your sperm, increasing your chances of successful conception.
It is important for all men who are trying to conceive to consider taking preconception vitamins to optimize their fertility potential. So, don’t wait any longer – start incorporating these vitamins into your daily routine today and take proactive steps towards achieving the dream of having a healthy baby.
