Do you and your partner have a strong desire to get pregnant? Then you may have already noticed that attention surrounding conception is often heavily focused on women. This is not very surprising, of course, since women carry the baby. But amidst this focus on women, fortunately, more and more men are realizing that they also play a role in the preparation. After all, it is not up to the woman alone; it takes two to tango .
It is therefore important to understand what your body needs if you and your partner wish to conceive. In this blog, we delve deeper into five key nutrients specifically aimed at men trying to conceive. If you want to increase male fertility through diet, these are important points to consider.
Curious which nutrients are important for women who want to get pregnant? Read our blog about the 4 nutrients a woman needs.
Why testosterone is important for this topic
Although women also produce small amounts, testosterone is the male fertility hormone. Testosterone has a wide range of effects in the body. In addition to influencing bone and muscle mass, fat storage, and the production of red blood cells, testosterone affects your libido and sperm production. During puberty, testosterone production increases in boys, leading to various physical changes. Think of that well-known deepening of the voice and body hair. After the age of 30, there is a turning point, and the natural production of testosterone gradually declines. You may notice a low testosterone level through, among other things, low energy and sex drive, weight gain, concentration problems, and irritability.
Did you know that diet and lifestyle are often the cause of low testosterone levels? This is good news: as a man, you can also do something to send your testosterone through the roof again.
Practical tips for men
To give the chance of a successful pregnancy a boost in the right direction, you can incorporate these tips into your daily routine yourself:
- Start with strength training . Strength training stimulates the release of testosterone, the male sex hormone, which can contribute to a normal hormonal balance and male fertility. And men, those weights are allowed to feel heavy!
- Maintain a healthy weight . If your body fat percentage is too high, it throws your hormones off balance and causes problems for your sperm. At the same time, being underweight can also affect sperm production.
- Stop smoking and drinking (heavily) . It is not only good for women to quit. Too much alcohol and smoking are also bad for your testosterone levels.
- Get enough sleep (7-9 hours). A good night's sleep is important for normal testosterone levels, as the majority of testosterone production takes place during sleep. Did you know that most testosterone is produced during the deep sleep phases?
It is, of course, also important to choose a balanced and natural diet with an abundance of vegetables, fruit, high-quality proteins, and good fats. A healthy diet helps increase male fertility through nutrition. Think of fatty fish, oysters, grass-fed (organ) meat, dairy, eggs, butter, seeds (specifically hemp seeds), and unroasted nuts.
5 specific nutrients for men
It is always best to obtain these nutrients through your diet. For men who want to increase their fertility through diet, the nutrients below are particularly relevant. We explain five nutrients to you:
1. Zinc
Zinc, an essential mineral, plays a fundamental role in the body of both men and women. For instance, zinc aids in the cell division process, helps maintain sharp vision, and keeps the skin healthy. It also has a positive influence on the immune system. For men specifically, zinc contributes to the maintenance of normal testosterone levels. The mineral is beneficial for sperm quality, thereby contributing to normal male fertility .
You can find zinc in oysters, meat, pumpkin seeds, cashews, lentils, and quinoa, among other things.
2. Vitamin D
Vitamin D, also known as the sunshine vitamin, is a fat-soluble vitamin. When our skin is exposed to the sun, it converts vitamin D into an active form, which is then transported to the liver and kidneys. Here, it undergoes further conversion into the ultimately usable form. Studies suggest that a vitamin D deficiency may be associated with reduced testosterone levels.
Vitamin D has various benefits, including supporting the immune system, promoting tissue growth and development, and maintaining strong bones. It also plays a role in testosterone production and is important for the overall health of sperm.
Although we produce most vitamin D in the sun, we also find the vitamin in small amounts in fatty fish, organic egg yolks, mushrooms, cheese, and grass-fed beef liver.
In the Netherlands, the sun is not strong enough in winter for sufficient vitamin D production, which is influenced by factors such as skin color and the use of sunscreen. In such cases, it can be beneficial to take vitamin D3 as a supplement. Read more about the importance of vitamin D in our blog.
3. Vitamin C
Vitamin C is also known as ascorbic acid. This antioxidant is known to improve sperm quality and reduce damage caused by free radicals. Free radicals are unstable molecules that can be harmful to cells and tissues. The neutralizing effect of vitamin C reduces the negative effects of free radicals, which in turn contributes to healthier reproductive function.
Foods such as guava, citrus fruits (oranges, lemons), strawberries, kiwi, bell peppers, and broccoli are rich in vitamin C.
4. Magnesium
Magnesium is a mineral involved in various biological processes in the body. Specifically, the mineral plays a role in the transmission of impulses between (nerve) cells. Additionally, it is good for your muscles and concentration, and helps release energy from food. It also contributes to reducing fatigue.
Nowadays, everyone experiences busyness and stress. Stress can affect testosterone production by increasing the stress hormone cortisol. If this increase in cortisol persists for a long time, it can lead to disruptions in the hormonal balance, which ultimately lowers testosterone levels.
Therefore, although magnesium has no direct influence on fertility, an adequate magnesium level can indirectly contribute to overall health.
Foods rich in magnesium include nuts, seeds, green leafy vegetables, fatty fish, whole grains, beans, legumes, avocados, and bananas.
5. Omega-3 fatty acids
Finally, omega-3 , a collection of essential unsaturated fatty acids. There are three types of omega-3:
- ALA (alpha-linolenic acid)
- EPA (eicosapentaenoic acid)
- DHA (docosahexaenoic acid).
DHA and EPA are good for the heart, blood pressure, and triglyceride levels. Because our body does not produce these fatty acids itself, it is important to obtain them through diet. Read more about what omega-3 is good for in our blog.
Especially in women during pregnancy, DHA plays a crucial role as a building block for the brain development of the fetus and breastfed infants. But omega-3 is also important for you as a man.
Fatty fish species such as sardines, herring, mackerel, and salmon are rich in omega-3 fatty acids. In addition to omega-3, fatty fish also contains vitamin D, which is important for hormonal health.(1) But perhaps you are unable to eat fish twice a week or have consciously chosen not to eat animal products. In that case, algae oil is also an option.
Read in this blog what good alternatives to fish are .
There are several studies showing a link between omega-3 fatty acids and the male reproductive system.(2,3) Processed and fried foods (yes, even that serving of battered fish) have been found to lead to lower testosterone levels.(4)
Do you eat little or no fish? Read our blog 4 things to look for when buying omega-3 fish oil to gain insight into the best fish oil .
Conclusion
How do you think your testosterone levels are? If you suspect there is room for improvement here, then there is work to be done. Lift those heavy weights, cook that healthy meal, eat that plate of oysters, and go to bed on time. Ensure your diet reaches a level where your testosterone goes through the roof. With the right dietary choices, you can increase male fertility through nutrition and thus actively contribute to your desire to have children. Take matters into your own hands and do your part on the road to expanding your family.
Sources
- Chen, C., Zhai, H., Cheng, J., Weng, P., Chen, Y., Li, Q., … & Lu, Y. (2019). Causal link between vitamin D and total testosterone in men: a Mendelian randomization analysis. The Journal of Clinical Endocrinology & Metabolism, 104(8), 3148-3156.
- Mínguez-Alarcón, L., Chavarro, J.E., Mendiola, J., Roca, M., Tanrikut, C., Vioque, J., … & Torres-Cantero, A.M. (2017). Fatty acid intake in relation to reproductive hormones and testicular volume among young healthy men. Asian journal of andrology , 19 (2), 184.
- Jensen, TK, Priskorn, L., Holmboe, S.A., Nassan, FL, Andersson, A.M., Dalgård, C., … & Jørgensen, N. (2020). Associations of fish oil supplement use with […] in young men. JAMA network open, 3(1), e1919462-e1919462.
- Kurniawan, A.L., Hsu, CY, Chao, J.C., Paramastri, R., Lee, H.A., Lai, P.C., … & Wu, SFV (2021). Association of testosterone-related dietary pattern with testicular function among adult men: A cross-sectional health screening study in Taiwan. Nutrients, 13(1), 259.
