6 Important Nutrients for Healthy Sperm

Yes, it really does take two to tango…or make a baby. Men need to contribute good quality sperm, this is where half the genetic material comes from! Read on to learn about some of the key nutrients needed for healthy sperm.

Fertility and pregnancy nutrition tends to mostly focus on the female. However, it’s important to keep in mind that MEN are actually responsible for half of the genetic material that makes up the baby!

The health of sperm is also important for making conception happen. In order to fertilise an egg, sperm need to be the right shape and strong swimmers so that they reach the egg and successfully meet.

Characteristics of sperm

Some of the characteristics of sperm that can be assessed in a semen analysis include:

• Semen volume

• Total sperm count

• Sperm concentration (how many sperm there are per millilitre of fluid)

• Morphology (the shape of the sperm)

• Motility (how the sperm move)

Now, let’s take a look at some nutrients that are important for healthy sperm!

Zinc

This is a cornerstone nutrient for male fertility. Did you know that males have much higher zinc requirements than females? The Australian recommended dietary intake is 14mg/day for adult men and 8mg/day for women.

Males need that extra zinc because it is really concentrated in seminal fluid, meaning they lose it in ejaculate. Zinc levels have been found to be much lower in infertile men compared to fertile men (Zhao et al., 2016). Improving zinc intake may improve sperm quality (sperm volume, motility and morphology).

Top sources of zinc include meat, poultry, fish, shellfish (yes, oysters!), dairy products, eggs, nuts, seeds and legumes. Many of the most concentrated sources of zinc are animal products, so if you don’t consume many/any of these you’ll need to really focus on those plant sources and potentially consider supplementation.

Folate

Not just one for the ladies, men need folate for fertility as well - especially for sperm health. A recent review of the scientific research on men and folate intake showed that improving folate status may improve sperm parameters and reduce sperm DNA damage (Hoek et al., 2020).

Folate, sometimes called vitamin B9, is important for making new cells and replicating DNA and other genetic material. When you consider that half the genetic material for a baby comes from the father, it’s pretty easy to understand why folate intake matters for males as well. We want to ensure that the contributing sperm is in tip top shape.

You can find folate in foods including leafy green vegetables (e.g. spinach, kale, broccoli), legumes, peas, beetroot, asparagus, brussels sprouts, avocado, citrus fruits (e.g. oranges and grapefruit), strawberries and eggs.

Selenium

Selenium is an essential mineral that is involved in a number of important bodily processes including metabolism and thyroid health. It also acts as a powerful antioxidant in the body and can help to support our immune system.

Men need selenium to make sperm, and adequate selenium intake may also help to protect those tiny delicate sperm from DNA damage and improve their motility (Skoracka et al., 2020).

We don’t need a lot of selenium, in fact taking too much can be toxic so don’t go taking a huge amount in supplements! Always consult a nutritionist or dietitian before taking significant amounts of selenium. Focus on foods high in selenium which include brazil nuts, tuna, sardines, beef, chicken, eggs and sunflower seeds.

Vitamin C

You probably think of vitamin C when it comes to immunity, but there’s more to this essential vitamin. Just like selenium, vitamin C acts as an antioxidant in the body and protects our cells from free radical damage.

Vitamin C is concentrated in seminal fluid where it is thought to protect sperm from free radical damage and preserve the integrity of DNA. Lower concentrations of vitamin C in seminal fluid have been associated with reduced fertility and lower rates of normal sperm morphology in men (Colagar & Marzony, 2009).

Good news is that vitamin C is found in such a wide range of fruit and veggies, foods that we should be eating every day for optimal health! Top choices include citrus fruits (e.g. oranges, mandarins, lemons, grapefruit), strawberries, kiwi fruit, papaya, broccoli, kale, brussels sprouts and capsicum.

Lycopene

We are running with a theme here, another powerful antioxidant to help protect and nurture healthy sperm! Lycopene is a phytonutrient (a compound produced by plants). It is part of the carotenoid family, which is a group of phytonutrients that gives plants yellow, orange and red colours.

A number of studies (both animal and human studies) have looked at the impact of lycopene on sperm parameters. Across these studies, lycopene has shown positive effects on motility, concentration and morphology though further research is still required to determine whether a certain level of supplementation would be beneficial (Durairajanayagam et al., 2014).

In the meantime focus on getting in foods rich in lycopene - being tomatoes! Both fresh and cooked tomato products are a source of lycopene. So enjoy fresh tomatoes, tomato-based pasta sauces and other recipes using canned tomatoes/tomato puree.

Omega 3 fats

These essential fatty acids are such a fertility multi-tasker, I encourage both men and women to make sure they’re getting their omega-3s when trying to conceive. The key omega-3 fatty acids you want to focus on are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

In a comparative study of proven fertile and infertile men, the infertile men were found to have lower omega-3 fatty acid levels in their blood and sperm samples (Safarinejad et al., 2009). Research also suggests EPA/DHA has beneficial effects on sperm parameters particularly in men experiencing fertility issues or using assisted reproductive techniques.

Your best food source of EPA/DHA is oily fish like salmon, mackerel, sardines and trout. Chia seeds, flaxseed and walnuts are plant sources of omega 3 fats however they will not give you as much EPA/DHA as oily fish. If you are not a seafood fan then it may be worth considering supplementation depending on your individual circumstances.

Ready to get started on improving sperm health?

It takes roughly 3 months for men to make sperm, so don’t leave those dietary changes to the last minute! The best time to start working on your fertility is as soon as you can. Start focusing on those sperm-boosting foods and create positive health habits that will lead to long term improvement.

In my 1:1 nutrition consultations, I see women AND men who are interested in optimising their nutrition to support fertility. Starting in 2021, I will also be offering Couples Fertility Consultations if you are interested in working together to improve nutrition on BOTH sides of the fertility puzzle. Make your partner your cook-a-long buddy, inspiration and motivation! You can book individual or couples consultations online HERE.