Supplements for Men's Fertility

Supplements for Male Fertility

To be able to conceive, a man needs to have healthy sperm capable of both reaching and fertilising an egg. Male infertility affects approximately 7% of men. Contributing factors can include problems with sperm, ejaculation or testicular issues, as well as hormone imbalances and genetic disorders. Certain medications, recreational drugs and lifestyle factors including poor sleep, stress, diets high in sugar, processed foods and caffeine, an imbalance of gut bacteria, and nutrient deficiencies can also affect male fertility. In light of these factors, men can benefit from making simple changes to diet and lifestyle to improve their fertility.

Key Foods for Male Fertility

To boost fertility, men are recommended to eat a nutrient-dense and fibre-rich diet containing seafood, poultry, nuts, wholegrains, vegetables and fruits. Reducing intake of dairy products, red and processed meats also supports increased fertility. The following nutrients in particular are associated with healthy fertility in men:

  • Omega 3 fatty acids support the sperm cell membrane so that it functions well. Sources include oily fish, enriched eggs, flaxseeds, chia seeds, hemp seed oil, walnuts.
  • Antioxidant-rich foods help to protect sperm cells from damage by mopping up highly reactive free radical molecules. Excellent sources include berries, artichokes, cruciferous vegetables (cauliflower, cabbage, broccoli, kale, Brussels sprouts), spinach, beetroot, beans and dark chocolate.
  • Folate supports the healthy development of sperm. Low levels are associated with infertility. Food sources include liver, dark green leafy vegetables, Brussels sprouts, broccoli, beans, peas and lentils, asparagus, eggs, beetroot, citrus fruits, bananas, avocado, nuts and seeds and fortified breads.
  • Selenium acts as an antioxidant which helps to keep cells healthy, and has been shown to improve sperm motility. You can find selenium in Brazil nuts, oily fish, meat, poultry, eggs, brown rice, seeds, beans, lentils and mushrooms.
  • Zinc supports normal testosterone production and good quality sperm. Food sources include liver, meat, fish, eggs, shellfish, nuts and seeds.

Which Supplements Can Support Male Fertility?

  1. Omega-3 fatty acids
  2. Antioxidants
  3. Selenium
  4. Zinc

Top Tips on Buying Supplements for Male Fertility

  • You can supplement with either a fish oil supplement for omega-3 or if you prefer, a vegan source of omega-3, look for supplements derived from algae oil.
  • Zinc picolinate and zinc citrate are good bioavailable forms of zinc to supplement with to ensure optimal absorption.
  • Do not take high levels of selenium as this could have the opposite effect and impair semen quality. Men require 75 micrograms per day.
  • If you choose to take an antioxidant supplement, stick to short-term use and avoid long-term high dose supplementation as this may cause health problems.

Nutritional Therapy Support For Male Fertility

Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with male fertility and to book a consultation, head over to our expert page here:

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