The reality is that when it comes to a couple’s ability to conceive a healthy baby, sperm quality matters. In fact, male factor problems account for almost half of all infertility cases.
Supporting fertility in the months leading up to conception is just as important for sperm quality as it is for egg quality. The most significant contributor to low-quality sperm is oxidative damage, which can result from toxin exposures and vitamin deficiencies.
When my husband and I were planning to conceive, he started taking steps to boost his fertility about 2 months before conception. He followed almost the same protocol that I followed for nutrition, supplements, and removing toxins from daily life.
By adopting natural approaches such as those listed below, men can greatly improve sperm quality in about 2 – 3 months.
SUPPLEMENTS:
In studies, the following supplements have been proven to help reduce oxidative damage and improve sperm count, motility, and morphology:
- Multivitamin: The best men’s multi I’ve seen available is Needed Men’s Multi. Make sure your multivitamin includes high percentages of folate (vs folic acid), selenium, and zinc.
- Ubiquinol: The recommended dosage for this powerful antioxidant is 200-300mg twice a day. Some great brands are Pure Encapsulation Ubiquinol Q-H, Jarrow Formulas QH-Absorb, and Protocol for Life Balance.
- Acetyl-L-Carnitine (ALC): Studies show that 600 – 1000mg/day of ALC can yield significant improvements in sperm quality. My favorite brand for this supplement is Designs for Health.
- Fish oil: Aim for 600 – 1000mg of DHA in your fish oil supplement. Nordic Naturals and Barlean’s are clean and effective brands for fish oil supplements. Nordic Naturals ProDHA 1000 and Barlean’s Fresh Catch Fish Oil are excellent for men.
- D3/K2: If you haven’t had your vitamin D levels tested recently, around 4000IU is considered safe for all populations. Please note the amount of vitamin D in your multivitamin to adjust your dosage accordingly. I like Thorne’s D/K2 Liquid. If you’re taking Needed Men’s Multi, it contains 2000IU so adding four drops of Thorne’s D3/K2 will give you a total of 4000IU.
- N-Acetyl-Cysteine (NAC): In studies, 600mg/day of NAC a day will improve parameters of sperm quality. Pure Encapsulations and Life Extension make great NAC products.
The recommended supplements can be purchased on Fullscript at a 20% discount.
ALCOHOL:
Cutting back on alcohol consumption is another way to reduce oxidative damage. Recent studies show that consuming alcohol can diminish sperm count, motility, and fertilization rates. If you’re going to drink alcohol, having less than 5 drinks a week is optimal for sperm quality.
NUTRITION:
Please read https://rebeccarumsey.com/foods-that-boost-fertility/ and https://rebeccarumsey.com/foods-that-may-harm-fertility/ to learn which foods can boost or harm fertility. The nutrition recommendations to enhance female fertility also apply to male fertility.
HEAT EXPOSURE:
Studies reveal that an increase in the temperature of the testicles can reduce sperm count and motility while increasing sperm DNA damage. To keep sperm healthy, avoid hot showers, hot tubs, saunas, and excessive sun exposure.
TOXIN + EMF RADIATION:
Studies show that toxin and EMF radiation induce oxidative stress, leading to fertility problems in both sexes. Read https://rebeccarumsey.com/creating-a-healthier-home/ to learn about the toxic exposures in daily life that could be harming your fertility and what to do about them.
*As always, please consult your physician before beginning any nutrition, supplement, or fitness plan.
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