Do you and your partner have a strong desire to become pregnant? Then you may have already noticed that when it comes to getting pregnant, the attention is often strongly focused on women. Not very strange, of course, since women carry the baby. But amid this focus on women, fortunately more and more men are realising that they also play a role in that preparation. It does not just rest with the woman; it takes two to tango.
It is therefore important to understand what your body needs when you and your partner wish to conceive. In this blog, we dive deeper into five important nutrients specifically aimed at men who want to have children. If you want to increase male fertility with nutrition, these are important points of attention.
Curious which nutrients are important for women who want to become pregnant? Read in our blog the 4 nutrients a woman needs.
Why testosterone is important in this subject
Although women also produce small amounts, testosterone is THE male fertility hormone. Testosterone has a broad effect in the body. In addition to its influence on bone and muscle mass, fat storage and the production of red blood cells, testosterone affects your libido and the production of sperm. During puberty, testosterone production rises in boys, leading to all kinds of physical changes. Think of the well-known breaking voice and body hair. After the age of 30 there is a tipping point and the natural production of testosterone gradually declines. You may notice a low testosterone level through, among other things, low energy and libido, 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 too can do something to send your testosterone back through the roof.
Practical tips for men
To give the chance of a successful pregnancy a nudge in the right direction, you can incorporate these tips into your daily routine:
- 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 fat percentage is too high, it throws your hormones out of balance and gets your swimmers into trouble. At the same time, being underweight can also affect sperm production.
- Stop smoking and drinking (a lot). It is not only good for women to stop doing this. Too much alcohol and smoking are also bad for your testosterone level.
- Sleep enough (7-9 hours). A good night's sleep is important for a normal testosterone level, since 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 oily fish, oysters, grass-fed (organ) meat, dairy, eggs, butter, seeds (specifically hemp seed) and unroasted nuts.
5 specific nutrients for men
It is always best to get these nutrients through your diet. For men who want to increase their fertility with nutrition, the nutrients below are extra relevant. We explain five nutrients to you:
1. Zinc
Zinc, an essential mineral, plays a fundamental role in the body in both men and women. Zinc helps in the cell division process, in maintaining sharp vision and in keeping 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 good for the quality of sperm, thereby contributing to normal male fertility.
You can find zinc in oysters, meat, pumpkin seeds, cashews, lentils and quinoa, among others.
2. Vitamin D
Vitamin D, also called 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 conversions into the final usable form. There are studies suggesting 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 the production of testosterone and is important for the overall health of sperm.
Although we produce most vitamin D in the sun, the vitamin is also found in small amounts in oily fish, organic egg yolks, mushrooms, cheese and grass-fed beef liver.
In the Netherlands, the sun in winter is not strong enough for sufficient vitamin D production, which is influenced by factors such as skin colour and the use of sunscreen. In such cases, it can be useful 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 for its ability 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 neutralising effect of vitamin C reduces the negative effects of free radicals, which in turn contributes to a healthier reproductive function.
Foods such as guava, citrus fruits (oranges, lemons), strawberries, kiwi, bell pepper and broccoli are rich in vitamin C.
4. Magnesium
Magnesium is a mineral involved in various biological processes in the body. The mineral plays a role in the transmission of impulses between (nerve) cells. It is also 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.
So 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, oily 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 get them through food. Read more in our blog about what omega 3 is good for.
Especially in women during pregnancy, DHA plays a crucial role as a building block for the brain development of the foetus and breastfed infants. But omega 3 is also important for you as a man.
Oily fish such as sardines, herring, mackerel and salmon are rich in omega-3 fatty acids. In addition to omega 3, oily fish also contains vitamin D, which is important for hormonal health.(1) But maybe eating fish twice a week is not feasible for you, or you have consciously chosen not to eat animal products. Then 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, including that portion of fried fish), on the other hand, were found to result in lower testosterone levels.(4)
Do you eat little or no fish? Read our blog 4 things to look out for when buying omega 3 fish oil to gain insight into the best fish oil.
Conclusion
How do you think your testosterone level is doing? If you suspect there is room for improvement, 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. Make sure your diet reaches a level where your testosterone goes through the roof. With the right food choices, you can increase male fertility with nutrition and thus actively contribute to your wish for 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, T. K., Priskorn, L., Holmboe, S. A., Nassan, F. L., 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, C. Y., Chao, J. C., Paramastri, R., Lee, H. A., Lai, P. C., … & Wu, S. F. V. (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.
