Current reports indicate that fertility problems affect approximately 15% of Australian couples. There is a lot of focus on women improving their diet and lifestyle but dads-to-be should aim to improve their diet just as much as their partners. Sub-optimal diets can contribute to low sperm outputs and/or sperm abnormalities. Cutting down on alcohol and improving the nutritional adequacy of your diet may provide that extra fertility boost to help bring in a little bundle of joy for you.
Here are three key dietary changes that men should focus on for fertility:
Omega-3 is a type of polyunsaturated fatty acid and is generally well known for its benefits for heart, joint and mental health. Research has shown that sperm membranes have a much higher Omega-3 concentration than other cells of the body highlighting the significant role Omega-3s may also play in fertility. Inadequate Omega-3 intake can negatively impact sperm production and motility (the ability of sperm to move spontaneously and actively).
The best sources of Omega-3s are oily fish and other marine sources, however lean meats, nuts and eggs are also good sources. Australian guidelines recommend 2-3 serves of oily fish per week (150g/serve), which is equivalent to around 500mg of Omega-3s per day. Omega-3 supplementation is also easily accessible for those who are unable to meet nutritional recommendations.
“Men should monitor their alcohol intake just as seriously as their partners when trying to conceive.”
Zinc is one of the most important micronutrients required for optimal fertility as it enables cells to divide properly and regulates testosterone production. Without it, men may produce sperm that are immature or with chromosomal defects. Studies have shown adequate zinc intake of 14mg/day, can increase sperm count and improve the form, function and quality of sperm. Increasing dietary intake from zinc-rich foods including oysters, crab, chicken, turkey, low fat diary and seeds such as pumpkin or sesame seeds is the easiest way to avoid deficiency and optimise fertility.
Men should monitor their alcohol intake just as seriously as their partners when trying to conceive. Excessive alcohol can reduce a man’s testosterone levels, leading to loss of libido. It can also damage the quantity, quality, structure and movement of sperm by stopping the liver from properly absorbing vitamin A, which is needed for sperm development. Alcohol is toxic to the testes, which can harm sperm production, maturation and motility. If you drink, the Australian guidelines advise to limit your intake to no more than two drinks a day.
For more information, it’s a good idea to make an appointment with your local Accredited Practising Dietitian.