One of my specialist areas as a dietitian is fertility. Every week I work with dozens of women to help them improve their diet to improve their fertility, and we get great results – hearing of a new conception is always one of my happiest work days. But what I want to know is, where are all the men?
To create a healthy baby, we don’t just need a healthy egg and a healthy uterus, we also need healthy sperm. Although there’s a lot more research into nutrition for men’s fertility, there’s certainly ample to get men onto a fertility health kick. Here’s just a few of the key dietary considerations for men:
One of my specialist areas as a dietitian is fertility. Every week I work with dozens of women to help them improve their diet to improve their fertility, and we get great results – hearing of a new conception is always one of my happiest work days. But what I want to know is, where are all the men?
To create a healthy baby, we don’t just need a healthy egg and a healthy uterus, we also need healthy sperm. Although there’s a lot more research into nutrition for men’s fertility, there’s certainly ample to get men onto a fertility health kick. Here’s just a few of the key dietary considerations for men:
- Adequate folate – we often talk about folate being a key nutrient for women’s fertility, but it’s just as important for men. Folate plays an important role in DNA synthesis which is why it is so important for fertility in both women, and men. Although most men don’t need folate supplements, unless they are smokers, or low in folate, it is worth getting a blood test to check current body stores and ramping up your intake of green leafy vegetables – nature’s best source of folate.
- Adequate vitamin C – vitamin C is a powerful antioxidant. It has been shown to protect sperm DNA from damage. Vitamin C is pretty easy to get if you’re eating a healthy diet, full of plenty of fruit and vegetables…but are you meeting your requirements?
- Adequate zinc – We can’t write an article on men’s fertility without mentioning zinc. Zinc is probably the most important nutrient when it comes to men’s fertility. Zinc intake is directly correlated to testosterone levels and has a significant impact on sperm count. It is best found in lean red meat, seafood and almonds. Zinc tests are generally unreliable, so ask your dietitian to review a one week food diary to see if you’re meeting your requirements, and start supplements if you are vegetarian, have had gastrointestinal surgery or have any absorption issues.
- Minimal toxins – alcohol, smoking and drugs have all been found in have a significant impact on a man’s sperm count. If you’re trying to get pregnant, now’s the time to stop partying and focus on a healthier lifestyle.
- Achieve a healthy weight – as in women, the higher a man’s BMI, the higher risk that he’ll struggle with fertility. To improve your fertility, focus on a nutrient-rich diet with plenty of exercise. It will also help provide you with the good habits, and energy that you’ll need when you’re little one comes into the world.
To Do – book an appointment for both you and your partner to see a dietitian for a health check