When you are trying to conceive, a woman’s eggs are only half of the equation… to make a baby we need healthy sperm too!  In this blog I share with you my top 4 key nutrients for increasing sperm count.

So, you’ve found out that your partner’s sperm count is low.  What can he do?  Start by making sure that he’s getting enough of these key nutrients… 

1. Zinc

Zinc is a mineral found predominantly in fish, poultry and meat (with of course oysters being a super rich source).  It helps to regulate the way that certain genes are expressed… Long story, short, what this means is that a low intake of zinc can lead to a low sperm count. 

So, who’s at risk?  Well, vegetarians and other men who have a low intake of animal foods, maybe due to skipping meals, or some type of surgery which can make eating meat difficult. Men with absorption conditions like Coeliac Disease or Crohn’s may also be at risk, and, of course, guys who just don’t eat a very healthy diet.  If your man is in one of these categories, a dietitian can help make sure that he’s meeting the recommended fourteen milligrams per day.

2. Folate

Just like folate is uber important for you in the lead up to conception, it’s also one of the key nutrients for men. Now, I know that I don’t need to tell you that folate is important for creating genetic material, but that’s why it’s so important for sperm health, as well as for egg health. Obviously, the best sources of folate are green leafy vegies and wholegrains. Interestingly, studies suggest that the combination of taking zinc and folate supplements together may be a good combination for sperm count, so if your partners sperm count is really low, you may like to discuss this supplement combination with your fertility dietitian.

3. Vitamin E

An interesting study published in the Asian Journal of Andrology, found that one in three men with low sperm count had low levels of vitamin E in their seminal fluid.  Vitamin E is best found in nuts, seeds and healthy oils, so I’d recommend a handful of nuts every day!

4. Coenzyme Q10

CoQ10 is an antioxidant which has many health benefits. It’s predominately found in fish, meat and nuts. An Italian study found that CoQ10 supplements assisted men with low sperm counts, so I’d recommend ensuring a nutritious CoQ10-rich diet, and considering a short-term intake of CoQ10 supplements.

Before I go, the other thing to note is that being overweight has been linked with having a low sperm count, so this may be something else that you guys may like to look at. 

Now, tell me in the comments below, which of these tips did you find most interesting?


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