Prioritizing Sperm Health for Fertility

The saying is true, folks – it does in fact take two to tango when starting (or building) a family is involved. There are two pieces of genetic information that have to be provided and therefore two sources of that genetic information.

Uterus-havers, it’s not only up to you to start and sustain a healthy pregnancy.

Whether your sperm is coming from a partner or a donor, nourishment can absolutely be prioritized to ensure the highest fertility status possible (and if more care is needed, this is where fertility interventions and specialists come in!).

From the perspective of a dietitian in fertility and period health, starting a million different supplements is not in your best interest. If you’re not consuming enough energy overall, the body cannot use those nutrients for their roles. Not to mention the benefits of taking a foods-first approach – we don’t just eat vitamins and minerals; we eat food!

A few terms to consider: sperm density and progressive motility. Sperm density indicates the amount or number of sperm per volume of semen. Progressive motility means the forward motion of sperm (compared to non-progressive, or backwards motion).

That being said, what are the nutrient priorities for sperm health?

Zinc is a mineral involved in supporting sperm quality, as well as increasing sperm density (meaning more sperm in semen overall), progressive motility and membrane stabilization. Some studies have shown that zinc therapy through fertility treatment may help improve conception and pregnancy outcomes, however similar studies have shown that taking a zinc supplement will not automatically improve male factor fertility.

Sperm are more likely to remain viable by zinc protecting against the breakdown of DNA. Low zinc status may contribute to lower testosterone levels and lower sperm quality, therefore lowering fertility markers.

Selenium is a mineral included in selenoenzymes, which work to protect sperm from damage and mutations particularly in the early and vulnerable stages of development. Selenium also makes up part of the sperm tail, along with proteins and other nutrients – a lack of selenium in the diet or clinical deficiency may contribute to poorer motility of sperm.

Selenium is involved in testosterone metabolism, which is important for the body overall to support appropriate hormone levels and clearance. It’s important to note that studies regarding selenium use in fertility are primarily used in men who were selenium deficient versus a generally healthy population.

Omega-3s are an essential fatty acid, and while we commonly think of them as being involved in brain and cardiovascular health, they also play a role in sperm health parameters. Omega-3s may provide an antioxidant function that protects sperm from damage that alters their motility and morphology (shape). Sperm cells themselves are also partially made of an omega-3 called DHA, and so a structural role can also be considered.

Antioxidant vitamins (vitamins A, C and E) work the way they sound – they offer an anti-oxidative damage function that can protect the structure and DNA integrity of sperm. Studies using supplementation of these vitamins have shown improvements in sperm count, as well as motility and morphology. Luckily, you don’t have to take all three as supplements as they are pretty easy to incorporate into a balanced eating pattern. Think orange and dark green veggies, bright produce and lean meats, fish and nuts.

Resveratrol is a natural antioxidant, found in the skin of grapes! Studies on its use in fertility treatment have shown that it may increase the quality of sperm mitochondria and increase membrane potential, which may translate to higher nutrient utilization and increased function and motility.

Resveratrol also supports glutathione, a substance produced in the liver and involved in reproductive hormone metabolism and detoxification. It’s often included in other supplements or as an individual product but eating it from food is just as great.

Carnitine, or more specifically L-carnitine) supports sperm motility by changing the metabolism of fatty acids within the sperm cell. Remember that omega-3s are a type of fatty acid; carnitine may help this nutrient work more effectively by promoting its use. It’s been thought that taking L-carnitine may help with sperm maturation, which can be helpful for folks who do not produce a significant amount of sperm; the higher quality and more effective production and maturation is, the better the cell is for binding with an ovum and creating a gamete.

CoQ10, or coenzyme Q10, is another accurately named nutrient. It’s an enzyme that supports other body functions. In the case of sperm health, coQ10 has been shown to improve sperm motility to average or above average – this is critical for folks who have low sperm counts and poor motility. CoQ10 also has antioxidant functions, and so we reiterate that the sperm cell is carrying DNA that probably shouldn’t be damaged or altered and benefits significantly from protection.

Not sure how to include these nutrients in an eating pattern? Time to call in a fertility dietitian – luckily this is where I shine! You can visit my website sayyestonourish.com to learn more about the work I do with clients around fertility and pregnancy prep. And if you love this content, please leave a tip to support my research and writing!