Nutrition and Male Fertility

Research has demonstrated that 90% of male infertility issues are caused by the failure to produce enough sperm. Whilst some causes are not amenable to correction, dietary changes may rectify this troubling issue of “troubled sperms”.

The following are a list of food that may potentially increase your sperm quality:

1. Walnuts – Walnuts are rich in omega-3 fatty acids, which have been found to increase sperm count.

2. Pumpkin seeds – these contain phyosterols, which are protective compounds that help shrink enlarged prostate and improve male hormone testosterone production.

3. Ginseng – this can increase virility.

4. Garlic – possesses the power to increase blood flow and boosts the strength and endurance of the sperm.

5. Goji berries – these berries contain very high levels of powerful antioxidants that improve circulation, combat oxidative damage and keep temperature levels in the male reproductive organs at an optimal level.

6. Oysters – they may contain potent amino acids that help to produce testosterone in males and progesterone in females.

7. Maca – this is a plant with a long history, capable of increasing seminal volume, sperm count and motility.

8. Dark chocolate – this contains high levels of L-Arginine HCL, a powerful amino acid proven to double sperm and semen volume.

9. Asparagus – it contains high concentration of vitamin C that protects sperm from oxidative stress and increases sperm volume and motility.

Nutrition and Female fertility

Maternal age is the single most important factor in female fertility. The older you are, the lower your fertility. Besides age, there may be other factors that affect egg quality. These include:

• Weight
• Diet composition
• Genetics
• Environmental exposure e.g smoking

Whilst genes can’t be changed, lifestyle changes certainly could improve your fertility (especially diet). They are

1. Antioxidants – quench free radicals and stop cellular damage.

2. B complex vitamins – high doses are associated with high quality and mature eggs

3. Melatonin – hormone produced by gland in brain; a power antioxidant activity that is directly involved in ovarian function

4. Coenzyme Q10 – this is a vitamin-like compound found in almost all body cells. Its highest concentration is in mitochondria; it has powerful antioxidant activity

Coenzyme Q10 levels decrease after age 20.It is thought that age related problems in egg quality is related to a decline in mitochondria function, so providing the body with Coenzyme Q10 can help boost mitochondria function, ultimately producing better quality eggs.

There are no contraindications, and it has been safely used in pregnancy in amounts up to 200mg.

5. Fish oil – provides omega three fatty acids DHA and EPA.
EPA and DHA cannot be made in the body, hence these must be consumed in food or supplement form. These fats get incorporated into cell walls and may help produce more mature, higher quality eggs.

They may help support reproductive function in advanced maternal age.
Dose is 1200 – 1500mg EPA + DHA daily

6. Prenatal vitamins – Higher rates of conception were observed in women who took daily multivitamin supplements

By Dr Ben Choey
Specialist in Obstetrics and Gynaecology

Practice Address:
SBCC Women’s Clinic (Clementi)
Blk 443 Clementi Ave 3 #01-53 Singapore 120443
Tel: 6774 1654