Ways To Fight Male Infertility
Approximately 40-50% of all infertility cases are due to male factor fertility. It is essential to keep in mind male infertility can be a multifactorial issue in that it is not always easy to identify a single cause. In addition, the exact percentages of male infertility cases vary based on geographic location.
This article will review a few of the specific common variables that can influence male fertility.
Common Causes of Male infertility
Around 90% of male infertility cases worldwide are considered sperm related. Specifically this means this stems from an issue with sperm production, motility, or morphology. The World Health Organization (WHO) diagnostic criteria of male infertility must have one or more of the following abnormalities in a semen analysis:
Low sperm count (oligospermia) - The WHO considers low sperm count as having less than 15 million sperm per millimeter of semen. There are several influential factors involving sperm count such as age, lifestyle factors, environmental factors, hormonal imbalances and medical conditions. Keep in mind this is the number clinicians use to determine if a complete fertility workup is required. To provide some context, a sperm count of 60 million in the 1940s was deemed an adequate sperm count (Swan, 2020)
Poor sperm motility (asthenospermia) - This refers the sperm’s ability to travel to the egg or follicle. One systematic review of current literature revealed smoking cigarettes as a potential risk factor as it can expose spermatozoa to oxidative stress, thereby impairing sperm function (Urol, 2018)
Abnormal sperm shape (teratospermia) - Teratospermia refers to the shape or morphology of the sperm. There are a few ways sperm can be misshapen. The size of the head, extra heads, having no head or tails are more common, however defects also include a bent tail, coiled tail, a stumpy tail or not having a tail attached at the correct location.
Can Morphology Improve?
Unlike follicles or egg cells, a man’s body is always producing new sperm, and as he ages it becomes more difficult to produce the best quality sperm. That being said, there are a few lifestyle modifications that can be incorporated to improve sperm shape. Those include regular exercise, avoiding tobacco, drinking or illegal drugs, maintaining a healthy weight, avoiding hot tubs, reducing stress, as well as wearing loose cotton boxer shorts. In addition, eating foods rich in antioxidants can vastly improve overall sperm health.
Foods to Avoid
There is ongoing research on the correlation between insulin resistance, oxidative stress, and sperm quality. Specifically, there is a body of research regarding sperm motility being negatively impacted by insulin resistance which can lead to oxidative stress (inflammation) that damages the sperm cell.
Dairy - a higher intake of full-fat dairy foods especially cheese was found to be associated with greater abnormalities in sperm quality. Unfortunately dairy products have large amounts of estrogens as well as environmental contaminants such as pesticides and chlorinated pollutants.
Soy foods - highly processed soy foods (soy milk, TVP, soy burgers, etc.) contain concentrated amounts of isoflavones, a type of phytoestrogen shown to block estrogen receptor sites that are needed for testosterone.
Processed meats - men consuming more processed meats tend to have lower sperm count and a lower percentage of normally shaped sperm. Curing meats include nitrates, which are known to damage sperm DNA.
Foods To incorporate
Antioxidants - Vitamins C and E may help counter the oxidative damage to sperm that occurs with aging and that’s associated with increased risk of genetic defects in the offspring of older men, while insufficient zinc may compromise antioxidant defenses. The flavonoids found in the skins of dark berries are high in antioxidants.
Goji berry, dried fruit - Goji berries have been shown to protect sperm from hyperthermia (overheating), helping to preserve and improve sperm quantity and quality through its high antioxidant content. Goji berries support hormonal balance through improved liver function support.
Zinc - In men, zinc is considered one of the most important trace minerals for fertility; increasing zinc levels in infertile men has been shown to boost sperm levels, improve the form, function and quality of the sperm thus decreasing male infertility. Food sources: Calf liver, oysters, beef, lamb, venison, sesame seeds, pumpkin seeds, yogurt, turkey, peas, and shrimp. Zinc can be damaged by cooking so it is important to eat some foods high in zinc in their raw forms.
Selenium - Selenium is necessary for the creation of sperm. In studies, men with low sperm counts have also been found to have low levels of selenium. Food sources: Brazil nuts, liver, snapper, cod, halibut, tuna, salmon, sardines, shrimp, and turkey.
CoQ10 - Necessary for every cell in the body for energy production, CoQ10 is an important antioxidant that helps to protect cells from free radical damage, thus protecting DNA: it is necessary for sperm motility in semen. Additionally, studies have shown that CoQ10 can increase sperm health. Food sources: Found most abundantly in seafood and organ meats, though it is very difficult to obtain through the diet. CoQ10 Ubiquinol supplementation is the best way to obtain CoQ10 – keep in mind that amounts in the body decline with age.
Vitamin E - Studies have shown that Vitamin E improves sperm health and motility in men. They have also discovered that a diet deficient in Vitamin E to be a cause of infertility in rats. Vitamin E is an important antioxidant to help protect sperm and egg DNA integrity. Food sources: Sunflower seeds, almonds, olives, spinach, papaya, and dark leafy greens.
Folic acid - New research suggests that folic acid can boost sperm health. Men with low levels of folate had increased risks for sperm that contained too little or too many chromosomes. If an egg is fertilized by an abnormal sperm it could result in a birth defect such as downs syndrome, or an increased chance of miscarriage. Food sources: Liver, lentils, pinto beans, garbanzo beans, asparagus, spinach, black beans, navy beans, kidney beans, and collard greens.
Vitamin B12 - Also known as cobalamin, vitamin B12 is involved in cellular replication and studies indicate a deficiency can lead to reduced sperm count and motility. Supplementation is advised for any man whose sperm count is less than 20 million or has a motility rate of less than 50%. Studies indicate that supplementation with vitamin B12 at 1,000mcg per day may increase sperm count. Food sources: Clams, oysters, muscles, liver, caviar (fish eggs), fish, crab, lobster, beef, lamb, cheese, and eggs.
Vitamin C - For men, vitamin C has been shown to improve sperm quality and protect sperm from DNA damage; helping to reduce the chance of miscarriage and chromosomal problems. Vitamin C also appears to keep sperm from clumping together, making them more motile. Food sources: Abundant in plants and fruits including red peppers, broccoli, cranberries, cabbage, potatoes, tomatoes, and citrus fruit.
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