Approximately 15 percent of couples in the United States struggle to conceive. What’s less known is that 35-50 percent of the time, the struggle is related to male infertility. But we rarely focus on the sperm side of the equation—especially when it comes to prenatal vitamins.
Are you trying to conceive? Are you worried about your sperm health or curious about what you can do to increase your and your partner’s chances of getting pregnant? If you said “yes” to either of those questions, this guide is for you.
Some of the most well-known causes of male infertility are explained below, along with advice on how to support your reproductive health naturally.
IMPORTANCE OF SPERM HEALTH IN MALE FERTILITY
Male fertility is more complex than many people realize. Sperm are tiny in comparison to eggs, which makes then more susceptible to nutrient deficiencies and toxicity. Unlike eggs, sperm is continuously produced and replenished. That means your swimmers are very sensitive to stressors such as toxins (think air pollution, pesticides, alcohol), but equally as receptive to the good stuff too.
First, the ability to conceive requires healthy sperm production, which starts with the development of male reproductive organs during puberty. Healthy sperm production also requires at least one functioning testicle, as well as the body being able to produce testosterone and other reproductive hormones.
Sperm production is only one step in the process. Sperm must also be transported from the testicles so they can be mixed with semen and ejaculated from the penis. If there is insufficient sperm in the semen (i.e., your sperm count is low), your chances of fertilizing your partner’s egg decrease.
Sperm motility (or the ability to move) also plays a crucial role. Even if you’re producing a sufficient number of sperm, if sperm motility is insufficient, your sperm may be unable to reach and penetrate your partner’s egg.
CAUSES OF MALE INFERTILITY
There are many reasons why men may experience fertility issues, from medical challenges to environmental and lifestyle factors. The following are some of the most common causes:
Medical Causes
• Varicocele: A swelling of the veins responsible for draining the testicle
• Sexually transmitted infections: Gonorrhea and HIV are known to affect male fertility
• Tumors: Both malignant and cancerous tumors can affect the reproductive organs
• Hormonal imbalances: These imbalances can be caused by problems with various organs, including the hypothalamus, pituitary gland, thyroid, and adrenal glands
• Chromosomal defects: Disorders like Klinefelter's syndrome cause abnormal male reproductive organ development
Environmental Causes
• Industrial chemical exposure (includes exposure to pesticides, herbicides, organic solvents, and even painting materials)
• Heavy metal exposure
• Exposure to radiation
Lifestyle Causes
• Drug use (including the abuse of anabolic steroids, as well as drugs like marijuana and cocaine)
• Excessive alcohol consumption
• Smoking
• Obesity (can cause or contribute to hormonal imbalances that affect fertility)
HOW TO SUPPORT HEALTHY SPERM
While numerous issues can interfere with sperm health and male fertility, there are also multiple strategies you can use to support healthy sperm and increase your chances of conceiving, including the following:
Exercise Regularly
Exercise, especially strength training, can increase testosterone production and support improved semen quality. If you’re overweight or obese, exercise is also critical to weight loss, which can further help you address fertility concerns.
Reduce Stress
When cortisol, the body’s primary stress hormone, rises, testosterone levels plummet. If you’re struggling with chronic stress (including stress around your fertility), look for ways to bring more calmness into your life (exercise is an excellent option, as are meditation and spending more time outdoors).
Reduce Alcohol Intake
Alcohol (along with other substances like marijuana and cocaine) can contribute to lower sperm count. If you drink frequently, consider cutting back or stopping while you try to conceive.
Get Sufficient Sleep
Poor sleep can interfere with your ability to lose weight, which can, in turn, affect your reproductive health. If you’re not sleeping because you’re stressed, you may also be negatively impacting your hormone levels.
Eat A Healthy Diet
Fill your plate with fruits and vegetables rich in antioxidants that may have protective properties for sperm. A diet rich in fruits, vegetables, healthy fats, and protein, also supports your thyroid, adrenals, detoxification pathways, energy levels, sleep and more.
Quit Smoking
Smoking has been shown in multiple studies to reduce sperm count. If you smoke, it’s time to get serious about quitting.
Address Medications
Many prescription medications can interfere with sperm production and development, including antidepressants, antipsychotics, anti-inflammatories, opiates, and methadone. If you take any of these medications, you may want to consult your doctor about alternatives that won’t affect your reproductive health.
SUPPLEMENTS FOR MALE FERTILITY
You can also take certain supplements to support your reproductive health further and ensure you’re getting sufficient vitamins, minerals, and other nutrients you need on your fertility journey. Here are some examples of supplements (many of which are found in male prenatal vitamins) that can support you on your fertility journey:
Selenium
Selenium is an essential mineral, needed for proper sperm development and motility. If there’s a selenium deficiency, it can hamper the testicles’ ability to produce testosterone and sperm. It’s also an important antioxidant that helps protect sperm from oxidative damage. Brazil nuts are the most concentrated dietary source—you can get a therapeutic dose (100 to 200 mcg) from two per day, but you can also find it in beef, poultry, fish, eggs, beans and nuts. To cover your bases, the Conception Essentials for Men ensures you are getting enough to support your fertility journey (and overall health).
Vitamin D
Men who are deficient in vitamin D are more likely to have low testosterone levels. As it has several important roles in the body including, regulating the immune system, improving muscular function, and offering protective benefits, it helps support your overall reproductive and androgen (testosterone) health. Consider supplementing with vitamin D or spending more time in the sun (a natural and free way to boost vitamin D levels).
Omega-3
Omega-3s, including EPA and DHA, have anti-inflammatory benefits, but they are also used to make our sex hormones - testosterone estrogen, and progesterone. Omega-3s are found in high concentrations in the testes and sperm cells and are critical for fertilization. Supplementing with EPA and DHA has been shown to improve sperm count and motility. These essential nutrients cannot be made naturally by the body so they have to come from a supplement or the diet. Foods rich in omega-3s include fatty fish like sardines, anchovies, mackerel and salmon, but it can be difficult to get adequate quantities in the diet on a regular basis.
Zinc
Zinc is an essential mineral found in eggs, shellfish, and meat. Zinc is needed for testosterone production, testicular growth, sperm production, motility, semen volume, and also helps reduce excess estrogen. Zinc’s concentration in the prostrate, testicles, and sperm cells is ultra-high, but it’s a mineral that our bodies can’t produce or store. So, eating a diet rich in zinc and supplementing with a male fertility supplement with zinc is also important.
CoQ10
CoQ10 is an important antioxidant that also supports increased energy within sperm cells. When combined with Honed's B-Complex & Mineral Multi, it provides the most complete support of your metabolism and mitochondrial energy production.
INCREASE FERTILITY NATURALLY WITH HONED
If you’re struggling with male fertility issues, you’re not alone. Millions of people are in a similar position. Fortunately, there are many steps you can take, starting today, that can improve your reproductive health (and overall health) and increase your chances of being able to conceive.