Last Updated on 9 June 2024 by Brisbane Livewell Clinic
Men’s fertility and sperm health make 50% of the fertility picture when it comes to trying to conceive. While a focal point on men’s health and sperm health is rising within the fertility space with a recent decline in sperm health being noted. As a general rule more focus needs to be made to ensure optimal men’s health is achieved before the infertility picture arises. Factors such as age, genetics and previous health conditions can play a role in sperm health and influence fertility outcomes. Taking a comprehensive and holistic approach to men’s health management to improve sperm health and provide symptomatic improvements is the approach working with a naturopath will provide.
The Sperm Health Decline
Research has noted that the average sperm count in men has been declining over the years. A meta-analysis published in the journal Human Reproduction Update in 2017 reported a significant decline in sperm concentration by about 52% and a 59% decline in total sperm count among men from North America, Europe, Australia, and New Zealand (2). Further studies confirmed this decline noting the most common causes to include (1, 3):
- Increased rates of obesity
- Poor diet
- Exposure to environmental toxins
- Pollution
- Smoking
- Age
Nutrients for Sperm Health
Dietary optimisations can make a vast difference in terms of men’s health and sperm health outcomes with a focus being on particular nutrients and their outcomes. Further the use of these nutrients in higher dosing in supplemental form can be used for therapeutic dosing providing better outcomes. Using food-as-medicine as a long-term approach to health however provides ongoing support when healthy food habits can be implemented.
Zinc: Adequate zinc levels are essential for the normal development of sperm in the testes, zinc further helps to maintain the structural integrity of the sperm cell membrane which ensures that sperm remain viable and motile. Studies have shown that zinc supplementation can improve sperm count, motility, and morphology in men with zinc deficiency or suboptimal zinc levels (4). Thus, it can be beneficial for men experiencing fertility issues related to zinc deficiency. Zinc rich foods to include into a diet more frequently include:
- Seafood: Oysters, Crab
- Meat: Beef, Lamb, Turkey
- Nuts & Seeds: Cashews, Pumpkin Seeds, Sesame Seeds
- Supplementation of Zinc can range between 25-100mg dependant on the individual so should be discussed closely with your practitioner.
Selenium: Selenium is another essential mineral that plays a vital role in supporting sperm health and male fertility. It acts as an antioxidant and is involved in various biological processes that contribute to reproductive function. High in antioxidants it helps by protecting sperm cells from damage. Reduced oxidative stress can lead to better sperm quality and motility (5). Selenium rich foods to include into a diet more frequently include:
- Brazil nuts are one of the richest sources of selenium, providing more than 100% of the daily recommended intake in just a few nuts.
- Seafood: tuna, sardines, salmon, cod.
- Eggs.
- Supplementation of Selenium can range between 25-75µg dependant on the individual so should be discussed closely with your practitioner.
Vitamin C: Vitamin C is a powerful antioxidant that plays a crucial role in supporting overall health, including sperm health. It has been shown to improve sperm motility which increases the likelihood of sperm reaching and fertilising the egg. Further studies suggest supplementation may increase sperm count, supporting overall sperm production(6). Vitamin C rich foods to focus on:
- Citrus fruits: oranges, lemons, limes
- Berries
- Other fruits: kiwi, papaya, pineapple and mango.
- Supplementation of Vitamin C can range from 1,000mg upwards dependant on the individual so should be discussed closely with your practitioner.
It’s Getting Hot in Here
Heat can have a significant impact on sperm health. The testicles, where sperm are produced, are located outside the body in the scrotum, which keeps them slightly cooler than the rest of the body. High heat has been shown to negatively affect sperm quality, including decreased semen volume, sperm count, sperm concentration, motility and normal morphology. Each 1°C increase in testicular temperature leads to a 14% decrease in spermatogenesis (7).
Taking the following steps to avoid direct heat to the area:
- Heat exposure: Avoiding tight fitting underwear, cycling, sauna’s, hot baths and laptop use on the lap. If actively trying to conceive and working on sperm health, avoiding high heat situations will be advisable for a period of time.
- Sedentary Work: when working in a sedentary position for extended periods aim to get up and walk around for 5min every hour.
Modern Lifestyle Factors
The impact of smoking, alcohol, and recreational drugs on sperm health can be significant and detrimental to male fertility (8).
- Smoking has been linked to reduced sperm count, altered morphology, increased DNA damage and the lowering of testosterone levels which can inhibit overall sperm production alongside general health and wellbeing.
- Alcohol consumption has been linked to decreased sperm production and lower testosterone levels.
- Cocaine use has been associated with decreased sperm count, motility, and viability. It can also cause sperm DNA damage.
- Marijuana: THC, the active compound in marijuana, can reduce sperm count and motility. It may also lead to abnormal sperm morphology and hormone imbalances.
By prioritising their health and making positive lifestyle choices, men can significantly enhance their fertility and overall well-being. Working closely with one of our naturopaths prior to trying to conceive improves outcomes dramatically with male factor infertility being responsible for 30-40% of all infertility cases. Naturopathic support can improve nutritional, hormonal and sperm health dramatically within a 12 week period of time, where life-style factors and 21st century living is leading to a dramatic decline in health.
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