Male Fertility: The Role of Nutrition and Lifestyle

When someone wants to have children, the focus is always on the woman. But... it takes two to tango 💃🕺! A man's fertility is definitely something to consider. Because whether or not he can get pregnant also depends on the quality of his sperm. You can read all about it in this blog.

In about thirty percent of couples who fail to conceive, it's due to reduced male fertility. This is almost always related to sperm quality. So, it's a good reason to take a closer look. What can a man do to improve his fertility?

Motility, shape and quantity of healthy sperm cells

There are three factors that influence sperm quality:

1. Sperm Motility : Male sperm swims to reach the egg. If the male sperm doesn't motility properly, it can't reach the egg. And although the uterus and fallopian tubes contract to help the sperm, it still has to do most of the work itself. If it can't, fertilization can't occur. As with most fertility issues, sperm motility decreases as men age.
2. Sperm shape and health : Not all sperm cells are perfectly shaped. The more sperm cells that are not properly formed, the lower the chance of spontaneous pregnancy. Research shows that the number of properly formed sperm cells decreases with age.
3. Sperm count : Each time a man ejaculates, he releases between one hundred and two hundred million (!) sperm. If fewer sperm are released during ejaculation, the chance of pregnancy is lower.

So, what can a man do to increase his chances of pregnancy?

What can a man do to increase his chances of pregnancy? Sperm maturation takes 75 to 90 days. So the best time to start was… ninety days ago. The second best time? Now!

Before we tell you more about nutrition and fertility in men, we will give you a few tips to improve the quality and number of sperm cells.

• Drink in moderation! This applies to everyone, of course. But a man who wants to become a father drinks in moderation. More than two alcoholic drinks a day reduces sperm quality.
• Don't smoke or use drugs . These lower sperm quality, as does alcohol.
• Keep it cool down there. If a man's testicles get too warm, sperm quality can decrease. They shouldn't get warmer than 35 degrees Celsius—yes, two degrees lower than average body temperature. But don't worry, you don't need to put ice cubes on them. Loose underwear is sufficient. And it's also wise not to sit in the same place for too long, don't take too many hot baths, or visit saunas too often and for long periods.
• A healthy environment . If a man is ill, this can temporarily reduce sperm quality. And if he works with chemicals or radioactive substances, pesticides, lead, or radiation (such as X-rays), this can also affect sperm quality.

• Relax! Stress is another culprit when it comes to sperm quality. Try to minimize intense and prolonged stress as much as possible.
• Exercise, but keep it light . You don't have to become the next Arnold Schwarzenegger, but exercise, even minimal exercise, can have a positive impact on sperm quality. However, if a man exercises too much, it can lead to lower testosterone production, which reduces sperm count. So don't go to extremes.
• Eat nutritiously: Certain foods affect sperm. Zinc contributes to sperm production, and selenium contributes to normal spermatogenesis.
• Learn about your cycle: Studies have shown that women and couples who understand their menstrual cycle better and can identify their most fertile days are more likely to conceive. Therefore, it's advisable to learn about your own cycle.

Can nutrition improve fertility in men and women or not?

We all know that a balanced lifestyle has a positive effect on our overall health, but does the fertility diet increase the chances of pregnancy?

To be honest, we don't know (yet)! Research hasn't shown that it directly increases the chance of pregnancy, but it does show that it can help. If it doesn't help, it doesn't hurt!

Why would you try it?

• You can get started right away.
• It costs nothing.
• There are no additional negative effects.
• A healthy body is a good basis for a healthy pregnancy.

So, we think it's definitely worth a try! But remember that nutrition isn't everything.

Getting pregnant is more than just healthy eating . It involves your age, genetics, hormones, environment, and stress. All of these factors are important for your fertility. In short, you can't control everything, but you can control many things. Let's start with that!

• Eat saturated fats and avoid trans fats whenever possible. Saturated fats are found in nuts, oily fish, and avocado. Oily fish include herring, mackerel, eel, sprat, and salmon.
• Choose vegetable proteins such as beans, hemp seeds, nuts, tempeh, tofu and vegetables.
• Say yes to complex carbohydrates ! They get a bad rap in some diets, but if you're trying to get pregnant, you have carte blanche to eat them!
• Get your iron from vegetables like spinach, pumpkin, tomatoes, cabbage and mushrooms.
• Get enough active folic acid. Folic acid supplementation increases the mother's folate status. Low maternal folate status is a risk factor for neural tube defects in the developing fetus.
• Drink water , at least two liters per day
• Aim for a healthy body weight . Being overweight or underweight can disrupt your cycle, which may prevent you from ovulating.
• Get enough exercise, but don't overdo it . Exercising too much can prevent you from ovulating. If you're underweight, this is more likely to happen.

Book tip: The fertility diet .

Vitamins and minerals to support your fertility

Zinc

Zinc contributes to normal fertility and reproduction.

Where can you find zinc? Good sources of zinc include oysters, lean red meat, nuts, sesame seeds, beans, and whole grains.

Folic acid

Folic acid supplementation increases maternal folate status. A low maternal folate status is a risk factor for the development of neural tube defects in the developing fetus.

Where can you find folic acid? Good sources of folic acid are found in fruits and vegetables, especially leafy greens and grain products.

Selenium

Selenium contributes to normal spermatogenesis.

Where can you find antioxidants? Selenium is found in vegetables, fish, meat, seeds, and nuts.

Omega-3 (DHA)

DHA intake contributes to the normal brain development of the foetus and breastfed infants.

Where can you find DHA? DHA is mainly found in fish and shellfish.

Take the quiz and find out what's right for you.

We know getting pregnant can sometimes feel like a complicated experiment, but try not to stress (easier said than done!). Do what you can, and remember: A plan you can stick to is better than one you can't. Want more information on how to prepare your body for pregnancy? Contact us. We can help. We're in this together. ❤️