How to Optimize Sperm Health: Lifestyle Changes and Supplements

How to Optimize Sperm Health: Lifestyle Changes and Supplements

In this article, we are going to discuss:

• Optimizing lifestyle to encourage healthy sperm production

• Supplements for improving the health of sperm

There are a number of basic lifestyle changes that can help to improve the overall health of the sperm. Some of these changes may seem obvious. Nevertheless, if you are not currently following these suggestions, I urge you to start now. These are healthy lifestyle practices regardless of whether your sperm parameters are good or poor.

· Stop smoking. Evidence shows that smoking damages the DNA in sperm. Damaged DNA means the sperm will be less successful at creating a healthy embryo.

· Be careful about overheating the testicles. This means that you should limit hot tub use, wear loose-fitting clothing, and avoid prolonged sitting.

· Make sure that you ejaculate regularly, at least twice per week.

· Reduce your stress levels and prioritize sleep. Performing mindfulness/meditation for 10 minutes daily can help reduce levels of stress hormones.

· Exercise regularly but not excessively. If pregnancy is the goal, this is not the time to start Ironman training. Excessive exercise can divert testosterone away from the testicles.

· Don’t carry your cell phone in your pants’ pocket or sit with a computer on your lap. It is possible that these practices could lead to DNA damage in the sperm.

· Get screened for sexually transmitted diseases to make sure you don’t have any infections that may impact sperm health.

· Moderate your alcohol intake, to four or fewer drinks per week

· Check your caffeine intake and keep to a maximum of two cups of coffee per day.

· Reduce your toxin burden

· Clean up your diet. The more you focus on fruits and vegetables, lean proteins, and healthy fats, the better your overall health and the better your sperm health. Keep in mind that the chapters on nutrition apply to both partners.

It takes about three months for your sperm to develop, similar to a woman’s eggs. However, the difference between the genders is that the sperm cells are newly developed, unlike the primordial egg cells that women are born with. Because a man is constantly making new sperm, diet and lifestyle can play an even bigger role in improving both your sperm health and your overall health.

Nutrients and Supplements

Many of the same nutrients and supplements that are beneficial for egg health, as described in the previous chapter, are also helpful for sperm health. In addition, just as in females and egg health, mitochondria, free radicals, and immune function play major roles in males and sperm health. Free radicals are among the by-products of mitochondrial energy production. If you don’t have enough antioxidants to deal with the free radicals, this can result in damage to the sperm or eggs.

The following summarizes some of the studies that have reported benefits for sperm parameters. These summaries are simplified. As with the studies described in the previous chapter, if you are interested in reading more details about this research, please refer to the cited references.

CoQ10

CoQ10 (coenzyme Q10) is found in measurable levels in male seminal fluid (the fluid surrounding the sperm), and it likely has both antioxidant and metabolic functions. The concentration of CoQ10 has been shown to be directly correlated with both sperm count and sperm motility. In a study of men with low motility and low CoQ10 level, researchers found that if the men improved their CoQ10 levels, their sperm motility also improved.

In a study of men with oligoasthenoteratozoospermia (OAT), the tongue-twisting name for low sperm count and poor motility, researchers monitored sperm parameters as well as an enzyme called superoxide dismutase (SOD), which can degrade free radicals. The men received either CoQ10 (200 mg daily) or placebo for three months. Results showed that the men receiving the CoQ10 had improved sperm parameters and antioxidant status, compared with the placebo group. Because CoQ10 can help with both mitochondrial function and free-radical neutralization, it can be a great supplement to support sperm count, motility, and morphology.

L-carnitine

As previously noted, L-carnitine is an amino acid that helps fatty-acid fuel enter mitochondria, allowing these organelles to produce energy. L-carnitine can play a significant role in supporting sperm motility. In a study evaluating seven randomized, controlled trials using L-carnitine in men with OAT, the researchers found significantly increased rates of spontaneous pregnancy and improved sperm motility in the L-carnitine groups compared to the control group. These positive results were noted with supplementation lasting between 12 and 26 weeks, but no significant changes in sperm counts or semen volume were noted.

Another study looked at using L-carnitine in men for only two weeks, leading up to an ICSI procedure. There were documented improvements in sperm motility and count, and more embryos developed in ICSI, for the L-carnitine group compared to the control group. The researchers concluded that short-term use of L-carnitine can improve sperm quality and increase the success rate of ICSIiv . L-carnitine is generally dosed at 1 to 3 g/day to help with sperm quality.

NAC

N-acetylcysteine (NAC), as a reminder, is a building block for an antioxidant made by the liver called glutathione. There are studies showing that NAC can improve sperm parameters by enhancing antioxidant status in men with idiopathic (of unknown cause) infertility. In a study of 120 men with idiopathic infertility, half of the men received NAC (600 mg/day) and half received a placebo. The NAC group showed significant improvements in sperm motility and semen volume and viscosity, compared with the placebo group. However, there were no significant differences in sperm count or morphology between the two groups.

Zinc

Zinc is a mineral that plays an important role in immune function and as an antioxidant. Your body needs to maintain a balance between zinc and another mineral called copper. When this balance is upset, there can be major health consequences.

In a study of fertile males, the men were divided into four groups—those with low and high environmental exposure to copper and those with low and high environmental exposure to zinc. Semen/sperm volume, pH, count, motility, and morphology were monitored in all groups. The group with higher zinc exposure had significantly better results for progressively motile sperm (sperm that swim forward), as well as lower levels of an immune marker. The researchers concluded that zinc enhances sperm motility in fertile men, and that this improvement may be due to zinc reducing free radicals and modulating the immune system. Zinc is usually dosed at 30 to 50 mg/day, in a citrate or picolinate.

Vitamin B12 and Folate

Vitamin B12 is important in cellular replication and the synthesis of DNA and RNA (ribonucleic acid). A lower B12 status has been associated with decreased sperm count and motility. In one study, supplementation with a form of B12 called methylcobalamin (1,500 µg/day) in infertile men for 8 to 60 weeks resulted in significant improvements in sperm parameters. In another study, vitamin B12 administration (1,000 µg/day) in men with lower sperm counts profoundly improved their counts at the end of 6 months of therapy.

Abnormal folate metabolism is an important factor contributing to male infertility. Folic acid supplemented at 5 mg/day for 26 weeks improved sperm concentration, but not sperm motility or morphology, in one study. Folic acid supplementation also has been shown to substantially improve pregnancy rates after assisted conception treatment.

Based on a wealth of research, diet and lifestyle factors play major roles in the health of sperm. The big take-home that I want to emphasize is that the healthier your sperm are at the time of conception, the healthier your baby will be.

Assignments

• Start implementing the changes described in the lifestyle section to improve your sperm health.

• If you have had a semen analysis and any of the parameters were not optimal, consider adding some of the supplements discussed with the help of your naturopathic doctor or health professional, depending on the particular issues raised by your analysis results.

Medical Disclaimer:

The information provided in this blog is intended for general informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider or qualified medical professional with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog.

The IVF Warrior may receive an affiliate commission on some of the included links.

Sources

i Balercia G, et al. Coenzyme Q10 treatment in infertile men with idiopathic asthenozoospermia: A placebo-controlled, double-blind randomized trial. Fertility and Sterility. 2009;91(5):1785–92. ii Safarinejad MR, et al. Effects of the reduced form of coenzyme Q10 (ubiquinol) on semen parameters in men with idiopathic infertility: A double-blind, placebo controlled, randomized study. The Journal of Urology. 2012;188(2):526–31. iii Shang XJ, et al. Effect and safety of L-carnitine in the treatment of idiopathic oligoasthenozoospermia: a systemic review. Zhonghua Na Ke Xue. 2015 Jan;21(1):65-73. iv Wu ZM, et al. Short-term medication of L-carnitine before intracytoplasmic sperm injection for infertile men with oligoasthenozoospermia. Zhonguna Nan Ke Xue. 2012 Mar;18(3):253-6. v Ciftci H, et al. Effects of N-acetylcysteine on semen parameters and oxidative/antioxidant status. Urology. 2009;74(1):73–6. vi Ahmadi S, et al. Antioxidant supplements and semen parameters: An evidence based review. International Journal of Reproductive Biomedicine. 2016;14(12):729–36. vii Sinclair S. Male infertility: Nutritional and environmental considerations. Alternative Medicine Review. 2000;5(1):28–38. viii Ahmadi S, et al. Antioxidant supplements and semen parameters: An evidence based review. International Journal of Reproductive Biomedicine. 2016;14(12):729–36. ix Sandler B and B Faragher. Treatment of oligospermia with vitamin B12. Infertility. 1984;7:133–8. x Murphy LE, et al. Folate and vitamin B12 in idiopathic male infertility. Asian Journal of Andrology. 2011;13(6):856–61. xi Wong WY, et al. Effects of folic acid and zinc sulfate on male factor subfertility: A double-blind, randomized, placebo-controlled trial. Fertility and Sterility. 2002;77(3):491–98. xii Ahmadi S, et al. Antioxidant supplements and semen parameters: An evidence based review. International Journal of Reproductive Biomedicine. 2016;14(12):729–36.