Fatherhood on Your Mind?

In more than 90 percent of the cases, male infertility is caused by low sperm counts and/or poor sperm quality. Low sperm count is considered fewer than 20 million sperm per millilitre, while “good quality” sperm refers to motility, shape, and structure. In other words, are your swimmers getting where they need to go?

In combination with a healthy diet, supplements can provide extra support for sperm health. Research has shown that coenzyme Q10 (CoQ10) may help improve the quality of semen in infertile men. In a recent study of infertile men, supplementation with 200 mcg of selenium plus 400 IU vitamin E was found to bring about an improvement in the chance of pregnancy.

“When supplements can’t be combined with someone’s medication, a series of acupuncture visits using traditional Chinese medicine can be helpful for some men,” suggests Sikorski.

Strong blood flow

Encouraging proper blood flow throughout the male reproductive system can help treat erectile dysfunction, a common contributor to male infertility.

The amino acid arginine, found in fish, eggs, nuts, and legumes, can help strengthen blood flow. Flavonoid-rich foods such as blueberries, cherries, and radishes are also associated with reducing the risk of erectile dysfunction.

Fertile foods

“One of the most effective ways to boost male fertility is by eating a variety of vegetables and fruits daily,” says naturopath Dr. Priya Prakash, whose practice focuses on fertility. The variety of antioxidants and phytochemicals can protect reproductive cells from damage and improve sperm health. Healthy fats are also important for hormone balance, so include salmon, walnuts, or chia seeds in your diet weekly.

As for beverages, excessive caffeine intake (more than three cups of coffee a day) may negatively affect reproductive function. If you need your fix, try alternatives with lower caffeine and enhanced antioxidant protection, such as rooibos, kombucha, or green tea.

Prep your lifestyle

Recently, a combination of oxidative stressors has been proposed as one of the main causes of male infertility. Environmental pollution, pesticides, smoking, and excessive alcohol consumption can damage sperm DNA and decrease chances of conception. Increased visceral adipose tissue (fat around your midsection) is also associated with lower sperm count, so adopting a healthy lifestyle with daily movement and weight management is ideal.

Support your hormones

Testosterone is the major hormone involved with sexual drive and male reproduction, so care must be taken to keep levels balanced. “Abdominal fat makes an enzyme called aromatase, which converts testosterone into a form of estrogen,” says Sikorski. As this ratio of testosterone to estrogen becomes imbalanced, the risk of infertility increases.

Since the liver plays an important role in aiding proper testosterone conversion, include liver-friendly foods in your diet such as broccoli, asparagus, and almonds. Choosing pesticide-free foods and avoiding contaminants such as bisphenol A (BPA) found in hard plastics or phthalates in body care products will also limit the number of hormone disruptors in your daily routine.

Helpful herbs

“Three herbs I consider a ‘must’ for most males when it comes to increasing sperm quality are Panax ginseng, ashwagandha, and maca root,” says Dr. Priya Prakash. “All three of these herbs have shown benefit in increasing sperm count and motility.”

She recommends taking these herbs for at least three months or longer to notice an effect, but also adds that talking to your health care practitioner before starting new herbal strategies is a good first step.