In Part 1 Expert Lisa Lowery-Jones began looking at boosting male fertility and how nutrition and supplementation sources can help this process. Here she concludes with more fascinating advice.
Regular exercise can also improve your chances of increased fertility. It is a good way to take your mind off the daily stresses and put the body in a more relaxed state. Exercise should be within your own means and too much can be detrimental, so keep it fun and don’t overdo it!
Zinc is one of the major players in male fertility as it improves testosterone levels and also the number and motility of sperm. It can be found in legumes, nuts and wheat germ. Supplementation is also a good idea and this is usually recommended around 200mg per day.
Vitamin C is also thought to increase motility of sperm as it helps to prevent them from sticking together. Found in: citrus fruit, peppers, strawberries, Brussel sprouts, broccoli and blackcurrants. It is a vitamin that needs topping up daily and so you can also supplement should you feel that you aren’t taking in enough.
B vitamins are vital within the body for energy production and nerve protection, they are also important in male fertility. B12 in particular can improve sperm count and so making sure you eat foods containing the B vitamins is also important.
Again, supplementation is also an option whilst trying to conceive. B12 levels lower with age, and it is also more difficult to obtain on a vegetarian or vegan diet, so if you fall into one or more of those categories then supplementation is even more important.
Omega-3 is a vital fat for healthy sperm with good motility. This is obtained from: walnuts, fish and flax seeds. We often get too much omega-6 and 9 and the ratios are not balanced. Increasing our levels of omega-3 is important generally but also for a good sperm motility.
Vitamin E helps to improve sperm health and motility. Found in sunflower seeds, spinach and almonds.
Lipoic Acid is helps towards recycling the antioxidants in our bodies and is also involved in the quality of sperm produced. It is found in spinach and potatoes.
Iron and folic acid are two more essentials and can be obtained from lentils and beans. The vitamin C works with the iron to help its absorption.
Finally, Arginine supplementation is also thought to increase sperm motility and this can be found in walnuts, peanuts, almonds, sunflower seeds, hazelnuts, seafood, vegetables and lentils.
The fact is there might a combination of reasons that sperm are not as mobile as they should be, or it could be down to just one or two factors. In this artuicle over the two parts I have outlined a few of the most common ones. However, having a one to one consultation with a nutritionist is important to rule anything else out, and to take into consideration your current diet and lifestyle which are more than likely having a significant effect on the situation.
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