Over the past few years, we have seen more and more men with sperm issues. It’s a known fact that around 50% of fertility is down to male factor and yet still we focus so much on the woman. The male partner has an equally crucial role to play at conception in providing the healthiest sperm he can for the future health of the child. Here are my top five tips to boost sperm health:

1. Sex, sex and more sex! There are so many myths around sex when trying for a baby, and the most common questions we’re asked are about how often to have it and whether it’s better to save the sperm up. Firstly, you should be having sex as much as possible, at least three times a week. The idea of saving sperm is a myth as it will die after a few days. Research shows that the more fresh sperm there is, the better the quality.

2. Passion – Testosterone is the hormone of desire. Sex can become an issue between partners when they’re trying for a baby or if they’ve done endless rounds of IVF, and it’s easy to see why sex becomes mechanical. Focusing on getting a good sex life back is key to sperm health. Arousal is important as it affects the amount of sperm you will produce and you’re not helping yourself by having mechanical, passionless sex.

3. Pressure – Take the pressure off one another when it comes to wanting a baby. Pressure causes performance anxieties in men. A man doesn’t need to know everything that’s going on in a woman’s body to be ready for sex. He doesn’t need to know when she’s ovulating and he doesn’t need the pressure to perform.

4. Relationship – So often we see that the relationship is tense due to trying for a baby, which makes it harder to have sex. Sex can become a subconscious currency between couples. Trying for a baby and going through IVF challenges any relationship.

5. Lifestyle – Make sure you get a sexual health screen. It’s well-documented that alcohol, cigarettes and recreational drugs affect sperm health and increase free radical damage, which affects the DNA of the sperm. Being overweight or underweight can also affect fertility, so it would really help to take a good look at your exercise regime and your diet.

We have produced a new formulation of supplements for men that contains all the vital minerals and vitamins we know can boost sperm quality, motility, count and morphology (shape). The feedback we’ve had from men is that they don’t want to have to constantly think about when to take lots of pills, so Vitamen has been specially re-formulated as an easy to swallow daily capsule containing Zinc, Selenium, Vitamin E, Vitamin C, L-Arginine and Folic Acid to really turbo-charge your sperm.d. We have produced a new formulation of supplements for men that contains all the vital minerals and vitamins we know can boost sperm quality, motility, count and morphology (shape). The feedback we’ve had from men is that they don’t want to have to constantly think about when to take lots of pills, so Vitamen has been specially re-formulated as an easy to swallow daily capsule containing Zinc, Selenium, Vitamin E, Vitamin C, L-Arginine and Folic acid.

Vitamen is available on our website for £16.50 – Buy Vitamen

The role of Antioxidants in helping to improve sperm quality 

To produce sperm a man’s body needs a good intake of certain nutrients, and there is emerging evidence that antioxidants (usually vitamins E and C and Selenium) may improve sperm quality, and combat excess free radicals that are damaging to sperm.  Free radicals are molecules that are produced by our body as a defence mechanism in order to fight invading viruses and bacteria. At low levels they can help the sperms ability to move and fertilise the egg, however too much of it will damage the sperm and particularly sperm DNA. Lifestyle factors that will increase free radicals include smoking, recreational drugs, high processed foods, transfats, cooking foods at high temperatures and excessive exercise. But the good news is that you can reduce the high levels by eating foods rich in antioxidants and nutrients, or by taking a supplement.

Super antioxidants which include Alpha Lipoic Acid, N-Acetyl Cysteine and Resveratrol, combined with natural antioxidant extracts such as pine bark and mixed berries, can help to protect cells from oxidative stress during the reproductive cycle. I often recommend to my male clients with a history of fertility issues our Vitamen Boost as it contains an extremely wide range of important antioxidants such as Vitamin E, Zinc, Selenium, plus the aforementioned super antioxidants to help improve the quality of their sperm which hopefully will increase their chance of conceiving naturally or through assisted fertility. But remember that it’s always a good idea to consult a professional about vitamin supplementation.

A few goodies:

Vitamin C
Vitamin C protects sperm from oxidative damage, and certainly improves sperm quality in men who smoke. However, some men have a condition of their sperm called ‘agglutination’ where sperm clump together and fertility is reduced. In these cases, Vitamin C supplement of up to 1 gram a day helps reduce agglutination.  

Foods rich with Vitamin C
Citrus fruits, Kiwi fruit, Strawberries, Black Berries, Red pepper, Broccoli, Cabbage, Brusells, Water-cress 

Vitamin E
A major antioxidant, works with vitamin C and selenium to reduce the amount of free-radical damage done to cells. (if you are taking prescribed medicines for blood pressure or blood thinning medications such as aspirin, heparin or warfarin, please seek medical advice before taking vitamin E) 

Foods rich in Vitamin E
Nuts & seed oils, Wheat-germ & Wheat germ oil, Whole Grains, Eggs, Green Leafy Vegetable

Selenium
This is an essential trace mineral that acts with the antioxidant vitamins A, C and E, and is found in large quantities in Brazil nuts. This antioxidant mineral is vital for healthy sperm formation, particularly motility. It also protects against toxic metal contamination. 

Foods rich in Selenium
Brazil nuts, Wheat germ, Oats, Garlic & Onion, Barley, Butter, Smoked Herring,  Brown Rice, Whole Grains

Zinc
A trace mineral, and perhaps one of the most important nutrients in male fertility. Zinc deficiency decreases both testosterone and sperm counts. It is highly concentrated in the seminal fluid and seminal plasma, and the head of sperm contains high amounts. Zinc concentration is significantly correlated with sperm density, motility and visibility.  

Foods rich with Zinc
Meat, Fish, Chicken, Eggs, Pumpkin/Sunflower seeds, Whole Grains, Beans & pulses, Ginger Root

Folic Acid
Women are encouraged to take folic acid supplements while trying to get pregnant, and so should the men as it has been suggested that there is a correlation between folate-rich diets and healthier sperm in men.

Foods rich in Folic Acid
Green leafy vegetables, Beans, Lentils, Asparagus, Oatmeal, Dried figs, Avocado