When it comes to fertility, men often take a backseat to women. Sperm health and quality are just as important as egg health in achieving a successful pregnancy. It is estimated that around 30-40% of infertility cases are caused by male factors alone.

Factors that impact sperm health and quality

Sperm count

A man’s sperm count or sperm concentration refers to the number of sperm present in one ejaculation. A healthy sperm count is considered to be over 15 million sperm per millilitre of semen. A low sperm count also known as oligospermia can contribute to infertility.There are various factors that can contribute to a low sperm count including genetic disorders, environmental toxins, infections and certain medications. Lifestyle factors such as smoking, excessive alcohol consumption, poor diet and lack of exercise can also negatively affect sperm count.

Sperm motility

Sperm motility is the ability of sperm to swim and move towards an egg. Poor sperm motility can decrease the chances of fertilisation. There are two types of sperm motility: progressive motility and non-progressive motility. Progressive sperm motility is the percentage of sperm that are moving forward in a straight line or in large circles. This sperm is considered to be the best quality because they swim towards the egg with purpose and direction. It is this movement that allows the sperm to reach the fertilised egg. Non-progressive sperm motility refers to sperm that are moving in smaller circles or aren’t moving at all. These sperm are considered to be of low quality because they are not able to swim towards the egg with the same level of purpose and direction as the progressive sperm. Sperm motility is typically measured as a percentage of sperm that are moving and a percentage that are moving forward. Poor sperm motility can decrease the chances of fertilisation and make it more difficult to conceive naturally.

Abnormal sperm shape and size

Also known as teratozoospermia, refers to the percentage of sperm that have abnormal shape and size. Healthy sperm should have a normal shape and size with a well-formed head, midpiece and tail. Abnormal sperm shape can include sperm that have a misshaped head, a bent or crooked tail or multiple heads or tails. Abnormal sperm size can include sperm that are too big or too small. These abnormalities can decrease the chances of fertilisation.

Infections

Certain infections such as chlamydia and gonorrhoea can cause inflammation of the epididymis, leading to a decrease in sperm count and quality.

Medications

Some medications like antidepressants impact sperm count and quality. Certain antidepressants such as selective serotonin reuptake inhibitors (SSRIs) have been found to affect sperm count, motility and morphology. They can decrease the production of testosterone, which is a key hormone for sperm production. They can also cause DNA damage to sperm, which negatively affects their ability to fertilise an egg.

Other factors that can impact sperm health are age, lifestyle factors, environmental toxins, testicular injury, stress and other medical conditions.

How can I improve my sperm?

Increase antioxidants: Vitamins and minerals such as vitamin C, vitamin E, zinc and selenium. Increasing overall nutrition status is important to ensure that you are consuming enough macro and micronutrients.

Exercise regularly: Helps with overall health and weight management.

Support your nervous system: Reduce stress where you can, try yoga meditation or exercise. Herbal medicine could be beneficial to help regulate your nervous system.

Reduce exposure to environmental toxins: Such as pesticides, chemicals and pollutants as these can all be harmful to sperm.

Sleep: get enough sleep. Sleep plays a key role in regulating your hormones, including testosterone.

Keep testicles cool: where possible, just being mindful to wear loose fitting underwear and keep devices such as laptops away from the testicles.

Best nutrients to increase sperm quality

Zinc – zinc plays an essential role in sperm production and maturation. It protects sperm DNA from damage which is important for a healthy embryo. Low levels of zinc decrease sperm count and motility.

Coenzyme Q10 – CoQ10 is an antioxidant that helps protect sperm from oxidative stress. It also helps with the integrity of the sperm DNA and sperm motility.

Carnitine – Carnitine is an amino acid that improves sperm motility and protects sperm from oxidative stress.

Vitamin D –  Low levels of vitamin D have been linked to a decreased sperm count. Vitamin D plays a role in regulating testosterone levels which is crucial for sperm production.

If you are needing further support with conception, book a free 15min consult with one of our amazing naturopaths.