HELLO Boys!  Just because you don’t carry the baby does not mean you don’t play a role in the reproductive process.  There are many reasons why a man can have reproductive problems: from hormonal imbalances, genetics, and effects of certain medications to exposure to toxins in the environment, workplace, and even home, parasites, high heat (hot tub use), radiation, excess alcohol, smoking, and stress, all of which impacts a sperms ‘survivability’ – meaning sperms production and/or quality.  On the flip side a healthy diet, exercise regimen and many lifestyle factors can have reproductive benefits.

  • A study by researchers at the UC Berkeley School of Public Health suggests that an antioxidant rich diet may help sperm quality, especially in middle-aged and older men.  In this study men over 44 who had higher intakes of Vitamins C and E, as well as zinc produced more sperm with less DNA damage, compared to those with lower intakes – similar to the sperm count of younger men.  This is not surprising as antioxidants vitamins C and E may help counter the oxidative damage that occurs with aging and that’s associated with increased risks of genetic defects in the offspring of older men.  Furthermore, insufficient zinc intake may compromise these antioxidant defenses.  Additional research has claimed that taking zinc with folic acid may boost sperm production more than taking zinc alone.
  • Going nuts has an upside!  According to a study from UCLA, men ages 21 to 35, who ate approximately 2.5 ounces of walnuts a day for 12 weeks had improvements in sperm motility and appearance, along with a greater percentage of live sperm and fewer sperm cell chromosomal abnormalities, while the control group who consumed no nuts showed no changes.  Although I tend to be skeptical of studies and their conclusions, this does not surprise me, as the benefits are likely related to alpha-linoleic acid, an omega-3 fat found in walnuts.  Its very possible that other sources of this fat, such as flaxseeds and canola, would have similar benefits.
  • Protein stores:  L-carnitine, found in red meat and dairy is an amino acid that may be beneficial for increasing sperm production and speed.  L-arginine, found in eggs, meat, nuts, and sesame seeds has also been regarded as a sperm booster.
  • Physical activity can undoubtedly be good for sperm.  Although I have not talked to hundreds of males about their sperm and physical activity, I can tell you that from the ones I have talked to, it usually makes a difference.  In a study in the European Journal of Applied Physiology, physically active men had ‘better-formed’ and faster-swimming sperm, as well as more valuable hormone levels for sperm production, compared to sedentary males.  Another study in the British Journal of Sports Medicine, found that young men who were very active had a significantly higher sperm concentration then men who were least active.  Conversely, men who watched the most TV – more than 20 hours/week – had lower sperm concentrations than those who watched none.  Moderate to higher-intensity exercise may be key to the benefits, depending on which type of exercise.  Pumping iron and building muscle will increase testosterone production, while bicycling may be doing the opposite by creating an environment unfavorable for sperm production.  * Also good to note are the endorphins that come from physical activity.  People that are getting physical on a regular basis tend to have lower stress and ‘higher happiness’ than those who do not.

Sperm Synopsis:

Most of the studies I mentioned were observational, not proving a cause and effect, but they make sense given the role of these particular nutrients in the body.  More importantly, men who eat a healthy diet, are physically active and lead overall happy and balanced lives, tend of have healthier sperm.  As with anything, some people need more help than others; but by adding some antioxidants, nuts, protein, and physical activity to your daily diet, you may step up your game.

SPIFF UP THE SPERM!