Often men get left out of the fertility planning process, but considering sperm health in your preconception plan is incredibly important, and studies show that 30-40% of infertility cases are due to male factor infertility.
Sperm count has dropped by 59% in the past 20 years, at the current projection men will be considered infertile by 2045!!
However, quality sperm is not only crucial for conceiving, but the health of the sperm also influences the viability of the pregnancy. Poor or damaged sperm, where there is DNA fragmentation, increase the risk of early miscarriage or may impact the baby's lifelong health. After all, they are contributing 50% of the genetic material.
There’s also the epigenetic influence the father's health has on the baby. If you’re not too sure what epigenetics are, it’s modifications of how the baby’s genes are expressed, ie. which traits are more likely to be ‘turned off or on’. For example, research shows the paternal body composition 3 months before conception (when the sperm develops) influences ‘obesity traits’ in the offspring, making them more susceptible to overweight and obesity in their life.
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...Regardless of age, AMH or fertility history
Sperm Testing
Sperm health is measured in a number of ways, by the count (the number of sperm), the motility (the ability to swim- this also needs to be progressive movement- moving forward), and by the morphology (the shape). If a sperm analysis has been done, it’s very important to know there is a HUGE difference between ‘normal’ and ‘optimal’ levels. This is because the normal levels are based on the current health of the population. Research has also shown that at ‘normal’ levels, high levels of inflammation and oxidative stress were detected.
Along with these parameters, it’s also important to look at the quality of sperm through DNA fragmentation analysis (this test needs to be requested!) which gives an indication of sperm damage. Damaged sperm can impact fertilisation, increase miscarriage risk and increase the incidence of morbidity in bubba.
But it’s not all doom and gloom, in fact, the great news is sperm regenerates in 72-80 days and can be completely transformed in a couple of months.
Supporting Sperm Health
Given the biggest factors contributing to sperm quality are diet, lifestyle and environment, by changing these we can improve sperm quality.
Some research-proven nutrients to focus on are:
Folate:
Folate is crucial for DNA replication and new cell growth, research shows that sub-fertility men who improved their folate status had significantly higher sperm concentration and sperm quality.
​​Found in leafy green vegetables, asparagus, legumes, avocado, citrus fruit and eggs
Vitamin C
An essential antioxidant that protects cells from damage from oxidative stress and free -radicals. Vitamin C is present in seminal fluid where it protects sperm from DNA damage, …
Found in a wide variety of fruits and vegetables, in particular, citrus fruits, capsicum, kale and broccoli
Omega-3s
Just like for female fertility omega-3s, specifically EPA and DHA are important for male fertility. Omega-3 fatty acids are an essential component of sperm cell membranes and are required for optimal sperm morphology and motility.
Found in fatty fish such as salmon, mackerel, sardines etc. Plant-based sources (chia seeds, flaxseeds, walnuts etc) do contain omega-3 but not as much EPA/DHA as the fish sources.
Zinc
Zinc is a crucial component of sperm and is needed for sperm density, and can improve motility and morphology. It also may protect the sperm from damage due to toxins and free radicals.
Found in fish and seafood (oysters in particular), red meat, poultry and dairy products
Selenium
Is a mineral and antioxidant that is essential for sperm function, it supports healthy sperm cell growth, ensures the right shape and size of the sperm, and protects from cellular damage.
Brazil nuts, seafood, and organ meats are all great sources of selenium
How do lifestyle and environmental factors impact sperm health?
Particular lifestyle and environmental factors are also associated with reduced sperm health, such as alcohol intake, smoking/vaping habits, exercise patterns and sedentary lifestyles.
Reducing exposure to endocrine disrupting chemicals (EDC), as these have been shown to negatively impact sperm across all parameters. EDC such as BPA, pesticides, phthalates, heavy metals and parabens are present in many common items including personal care products, cleaning products, household equipment, plastics, and even food items.
EDCs reduce sperm quality by causing inflammation, oxidative stress, disrupting hormone production and can cause DNA damage.
While there are many aspects of our environment we cannot modify, here are some ways you can reduce your exposure
Switch personal care products to ones to paraben-free alternatives
Reduce the use of plastic containers to store food, opt for glass instead.
Avoid reheating food in plastic, use glass or ceramic crockery
Avoid plastic water bottles and carry a reusable glass or stainless steel one
Wash all fruits and vegetables before consuming them to decrease the intake of chemicals and pesticides
Do you have a dream of becoming pregnant but you don't know where to start?
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To get a good understanding of exactly what you or your partner needs to do to optimise sperm health, grab this ‘Eat your way to better sperm’ e-guide. It steps you through all the evidence-based information to improve sperm health in an easy-to-action, digestible manner.
What's inside?
Sperm health basics
How, when and what to expect from sperm testing
Normal vs optimal ranges
Nutrition for sperm health- what to maximise/ what to avoid
Lifestyle factor
Environmental considerations
A road map on how to actually implement these things so you can see results in 3 months!!
Before you go, grab your FREEBIE!
The Fertility Mini Course
 An easy-to-action plan to get you started on your preconception journey
Optimise your fertility health so you can fall pregnant sooner!
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