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Sperm counts
have slumped by almost 50% in the last five decades and even
when no problems have been detected, it now takes the average
seemingly healthy couple 11-12 months to conceive.
When you
consider that about 300 million sperm will be trying to make their
way to the cervix, but only one million will make it that far, and
out of that one million only 200 will make it to the fallopian
tubes, only to bounce off the egg while trying to get in (through a
wall that’s 300% thicker than the head of the sperm), it’s a wonder
that any of them ever make it.
Yet they do, of
course, but there are certain nutrients they need - for their
health and motility.
 Damaged sperm may
not be able to fertilise the egg, or may lead to a pregnancy that
isn't able to go to term. A lot of sperm damage is caused by free
radicals, so a diet high in
antioxidants may help protect sperm
cells from this damage. Taking a broad spectrum of antioxidants
together has been shown to be more effective than taking single
antioxidants.
To give sperm the
best chance possible, you will need the following nutrients in your
diet and supplement programme (not in any particular order of
importance):
1.
Water. It's crucial to drink enough
water, as dehydration will lead to low semen volume. Aim to drink a
minimum of one litre of water per day, and more when you're
exercising.
2.
Zinc is an essential component of genetic
material and a deficiency in this important mineral can cause
chromosome changes in either you or your partner. Deficiency can
lead to reduced fertility and an increased risk of miscarriage.
Zinc
is also required for the reproductive hormones oestrogen and
progesterone. Zinc is found in high concentrations in the sperm
where it is needed to make the outer layer and tail of the sperm and
is therefore essential for sperm health and, subsequently, your
baby. Zinc needs to be continually replaced, as a significant amount
is lost with each ejaculation. Good sources of zinc include meat,
fish, pumpkin seeds, rye, oysters, almonds, brazil nuts, ginger,
eggs and leafy greens.
3.
Selenium has antioxidant qualities which
help to protect against the effects of free radicals within the body
that can cause chromosomal damage. It is also needed to maximise
sperm formation and is required for testosterone production.
Low levels of selenium are linked to infertility. Brazil nuts,
sesame seeds, garlic, whole grains and brown rice are good sources
of selenium.
4. Essential
Fatty Acids. The word 'Essential' means that they are essential
to life, cannot be made in the body, and must be obtained from the
diet. They include
omega 3 and omega 6 - both of which have
important roles to play in reproductive health.
Essential Fatty
Acids are also crucial for healthy hormone functioning. They break
down in the body to produce prostaglandins for healthy semen. They
also help to promote good levels of healthy, mobile sperm.
The main sources
of omega 3 are oily fish and flaxseed, and omega 6 is found in nuts
and seeds. It is crucial to find these oils as fresh as possible.
The most important, omega 3 from fish oil, should be free from
toxins - avoid cheap versions which may not have been properly
tested for toxicity.
5.
Vitamin E has powerful anti oxidant
qualities. Dr Marilyn Glenville, a well respected expert in this
field, states that
vitamin E supplements have been shown to help
fertilization and in one study by researchers at the University of
Sheffield, it was found that taking high doses - 600mg of vitamin E
every day for three months - improved the quality of sperm in 20% of
men with poor sperm performance.
wheat
germ, nuts and seeds, avocado, green leafy vegetables and free range
eggs.
6.
Vitamin C is an antioxidant. This helps protect sperm and the
DNA within it from damage.
Vitamin C can help prevent sperm clumping
together (agglutination).
Good sources
include fruits and vegetables, especially peppers, kiwi, citrus
fruits, berries and tomatoes.
7-9. The amino
acids L-Arginine,
L-Carnitine and
Taurine are required for the
normal production and functioning of sperm, aiding sperm quantity,
quality and motility. Deficiencies in L-arginine are linked to
immature sperm development. Amino acids are the building blocks of
protein, so eating sufficient good quality protein is vital.
10. Folic
Acid. Early indications suggest that
Folate (Folic Acid) may be
as important for healthy sperm, as it is for women during pregnancy.
It is found in dark green leafy vegetables, avocados,
carrots, apricots and egg yolks.
11. CoQ10
Another powerful and protective antioxidant which is essential for
sperm motility and energy.
CoQ10 is also vital for good
cardiovascular function and blood circulation. Found in organ
meats liver, kidney and heart.
12. MACA
has been used for many years to improve male fertility,
to
increase seminal fluid, sperm count and mobility, for impotence and
erectile dysfunction.
What makes
Maca so
effective, especially in the areas of fertility imbalance is that
rather than introducing hormones from outside (whether chemical or
natural) Maca encourages the glands in the body to produce the
hormones it needs itself according to the individuals unique
requirements.
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