Eating for healthy sperm

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Up to 50% of fertility issues are associated with male factor and the male partner plays a vital role in conception – delivering the DNA to the egg! Ensuring the sperm is nourished is vital to increase count, and motility, improving morphology and reducing DNA fragmentation - this can be achieved through several vitamins, minerals, antioxidants and probiotics.  


Plays a role in normal cell division and the functioning of the immune system. You can find folate in dark leafy greens including spinach, kale, Swiss chard and broccoli. Men should be aiming for 400μg per day, to ensure you are getting adequate levels we also recommend a supplement like Vitamen 


Vital for normal sperm production. One of the best sources is Brazil nuts - just 2 Brazil nuts provide you with your daily intake. 


Needed to make the outer layer and tail of sperm, zinc is lost in sperm so needs to be replenished regularly. Sources include pumpkin seeds, nuts, lentils and chickpeas.  


An essential fatty acid that surrounds the sperm and is essential to their morphology and helps it swim to reach the egg. One of the best sources of Omega-3 is oily fish (salmon, herrings, mackerel, anchovies and sardines). The recommendation for oily fish is 2 portions per week, so you can use a supplement like Vital DHA 


Strong antioxidant that protects the DNA from damage by removing free radicals. These are produced naturally by the body, but levels can increase with smoking, alcohol, poor diet and exercise. For extra support, we recommend Vitamen Boost. 


Important for weight management, blood sugar control and supporting gut health. It is found in plant-based foods including complex carbohydrates, beans and pulses, fruits and vegetables and nuts and seeds 


The sperm has its own microbiome that has important anti-inflammatory and antioxidant roles. Studies have shown that they can improve motility and reduce DNA fragmentation. Probiotics can be found in fermented foods like live yogurt, kefir, kimchi and kefir or in supplements like Menceive 

Vitamin D 

Vitamin D receptors are found on both the egg and sperm, so levels are important for fertility. The main source of vitamin D is sunlight so during winter it is recommended by the NHS that everyone should supplement with Vitamin D during winter. Our Vitamin D spray is one spray a day providing the optimum dose of 25μg. 

Further reading

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