How a man can EAT his way to healthier sperm

Fertility expert Zita West says good nutrition can also maximise male virility. Here’s what she writes in her new book “Eat Yourself Pregnant”:

Despite the fact that conception takes place in the woman’s body and that she will carry the baby, we now know that half of all fertility problems are down to what’s going on inside the man. 

This means that the fertility diet is important for fathers-to-be, too.

It takes around 100 days altogether for each sperm to become fully grown – 74 days for a single sperm to develop, before it moves from the tubules into a coiled tube called the epididymis, where it spends 20 to 30 days maturing. 

Over that time, what a man eats and the lifestyle choices he makes can have their own impact on how healthy each and every one of his sperm will be.

Sperm need enormous amounts of energy.

What nutrients do healthy sperm need?

The health of the sperm begins with the health of the semen, which contains 22 different nutrients and is rich in minerals – notably calcium, magnesium, phosphorus and zinc, and vitamins B12 and C. 

Every man should ensure his diet provides a good intake of these vital nutrients.

Proteins contain amino acids that are essential building blocks for sperm (protein is also an excellent fuel source).

Foods containing the amino acids L-arginine, L-carnitine and L-lysine are all important. 

Those rich in proteins including L-arginine are fish, poultry and red meat, and dairy products. 

Once in the body, this amino acid helps to produce nitric oxide, which dilates blood vessels and improves circulation. 

Better circulation to the groin boosts sperm health and increases sperm motility (their ability to swim properly).

L-arginine also plays an important role in cell division, immune function and the release of hormones, and good levels may even improve sperm count.

Folic acid (a B-vitamin found, for example, in broccoli, Brussels sprouts, peas and chickpeas) is just as important for men as it is for women.

This is because it protects the sperm from DNA damage, including having too many or too few chromosomes (known as aneuploidy).

A number of nutrients help to improve the quality of sperm. 

Vitamin D may boost motility, while zinc improves the quality of the seminal fluid, and increases sperm count, motility and fertilising capacity.

It also decreases levels of DNA damage, structural abnormalities and antibodies to sperm that can impair sperm quality.

In order to provide sperm with all the energy they need to make their epic journey, men need a good intake of L-carnitine. 

This amino acid carries high-energy fat compounds into mitochondria cells, where they are burned to release their energy. (Vegans should be aware that plant foods contain no L-carnitine, so must supplement.)

Co-enzyme Q10 is another important nutrient for the conversion of food to energy in the cells.

It is also boosts sperm motility, because the mid-piece of the sperm needs this nutrient specifically to get the sperm moving and sustain energy to the tail to drive the sperm onwards.

Omega-3 fatty acids are essential for sperm health for several reasons.

They give the sperm flexibility, helping the head to penetrate the egg. 

In addition, sperm cells must have specific membrane characteristics in order to be able to bind to the membrane of an egg and produce a living embryo. 

Much of those special characteristics come from the sperm’s high levels of omega-3 fatty acids.

Men with poor sperm quality or sperm counts may typically have low levels of omega 3s, or low ratios of omega-3 to omega-6 fats in their semen and sperm-cell composition. 

Studies indicate that supplementation with omega-3s can improve total sperm count and concentration. 

One study showed that an omega-3 rich Mediterranean-style diet boosted the chances of successful pregnancy in previously infertile couples by a staggering 40 per cent. 

Finally, antioxidants are a must – a good intake protects the health of the head of the sperm (which contains the DNA). 

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