Researched Fertility Tips & Tricks for Men
Last week I talked about some researched fertility tips for women which you can check out here! Once again, there are so many tip and tricks out there when it comes to helping with fertility and trying to conceive, but how do you know if they’re legit or not? I scoured the internet again to find research articles backing some things everyone (having difficulty or not) can do. As always, please consult with your own doctor if you have any questions or concerns about any of these methods. These are merely suggestions that have been researched and *could* help you and your partner conceive for men.
Also, please note this post contains affiliate links, meaning I get a commission if you decide to make a purchase through my links, at no cost to you!
MAINTAIN A HEALTHY WEIGHT
There were so many references to how weight/diet can have an effect on male fertility. One source mentioned that having a poor diet and having a high alcohol intake can lower the quality and quantity of sperm (article). There are a lot of dietary factors when it comes to fertility and this article highlights those really well. Some diet/nutrition adjustments that men can make in order to boost fertility are to:
Eat foods with high Vitamin C and antioxidants – According to research, these to nutrients help boost sperm motility. Foods rich in Vitamin C and antioxidants include orange juice, broccoli, green peppers, spinach and other leafy greens, tomato juice. Foods high in antioxidants include blueberries, strawberries, raspberries, and kale.
Eat foods with zinc – When men’s diets lack zinc, their sperm tend to clump together making motility slow and difficult. In order to get zinc through diet eat these foods: red meat, beans, nuts, whole grains, and dairy products.
Decrease your alcohol intake – Alcohol is linked to reduction in testosterone levels and overall sperm counts. They say an occasional drink is fine but cut back in order to increase your chances of conceiving.
Eat foods with folate – When we think of folic acid and conception we normally only think of females, but it’s just as important for men. Low levels of folic acid in men leads to a higher rate of chromosomal abnormalities which can lead to miscarriage or other birth defects (study). Foods high in folic acid are dark leafy greens, beans, whole grains, and citrus fruit
GET ACTIVE
There is a lot of research done on how weight can affect male fertility. Although some of the evidence is weak, there does seem to be a connection between a healthy BMI and increased sperm count (study). There is a connection between fat loss and the amount of testosterone converting to estrogen, which in turn improves overall fertility (study). Exercises with a high physical stress on the body should be avoided or only done in moderation (including competitive cycling and triathlons).
MAKE SOME LIFESTYLE CHANGES
Very similar to increasing female fertility is to make some simple lifestyle changes. Reducing stress is a major factor in both male and female fertility. Research shows that prolonged stress raises cortisol which can strongly affect testosterone (study). Ways to reduce stress include taking a walk, meditating, exercising, or spending time with friends/family. Limiting alcohol intake can also boost male fertility, according to research heavy alcohol consumption is linked to reduced testosterone levels and semen quality (study). As we all know, smoking has a huge impact on our overall health, and this includes fertility. Smoking cigarettes can cause low sperm counts and slow-moving sperm. Just like women, men too need to watch and limit their caffeine consumption to no more than 300 mg/day. Higher amounts of caffeine can be contributed to a lower sperm count and concentration.
FIND THE RIGHT SUPPLEMENTS
So many studies I found listed the same supplements that both men and women would benefit from when trying to conceive. Most studies suggest both men and women take supplements 3-6 months prior to conception to encourage strong, healthy, mobile sperm (article). Finding the right supplement to support male fertility can be difficult but it is important that it contain these vitamins:
B12
Vitamin C
Vitamin E
Zinc
Selenium
L-Carnitine
It is highly recommended that men also start taking a prenatal supplement when trying to conceive. Find one that has zinc, B12, folate, vitamin C and selenium. Zach takes the premama for him supplement every day to get his prenatal vitamins in.
For more tips/tricks on things to change or look into when trying to conceive check out my post here!
