8 ways to supercharge your sperm

To be told that you have poor sperm quality can be disheartening, but as sperm are produced constantly there is much you can do to supercharge your sperm. Being fertility fit will improve your wellbeing, both physically and mentally, and increase your chances of successful treatment. Bourn Hall’s Nutritional Therapist Angela Attwood gives her top tips for improving sperm health. 

Sperm health is most often measured by quantity, movement (motility) and morphology (shape).

It takes just over nine weeks for each sperm to mature, which gives you the perfect opportunity to optimise their numbers, shape and motility.

Follow these tips to supercharge your sperm

1. Keep cool. Testicles are slightly away from the body for a very good reason – this maintains them at a slightly cooler temperature to the rest of the body – optimal conditions for sperm production. As soon as this temperature is increased – by tight-fitting underwear or sports kit, sitting for long periods or hot tubs and saunas, and mobile phones in pockets – sperm may become less viable and lose their motility.

2. Limit your alcohol intake. It’s associated with poor sperm morphology and has also been linked to low testosterone levels.

3. Get enough sunshine. Research suggests that optimal vitamin D status in couples is associated with higher pregnancy rates.

4. Consider your environment. We are constantly exposed to chemicals in the environment and research is ongoing into the effect these may have on sperm health. Phthalates are synthetic chemicals used as fragrances in toiletries including aftershave, and Bisphenols are soft plastics which are found in tinned food cans and till receipts. Both may impact sperm DNA health. Choose natural brands of toiletries and tinned food brand that are bisphenol free.

5. Load up on antioxidants, as research suggests they are supportive of sperm health. That’s because reactive oxygen species, or ROS, which are normal by-products of bodily functions such as energy production, may damage sperm, resulting in reduced quality and quantity.

Eat the rainbow of fruits and vegetables on a weekly basis. Roasted veg make a great side to your choice of chicken, meat or fish and the perfect way to include a rainbow of veggies in one meal, with enough for leftovers. Or try the Spring veggie casserole recipe below.

6. Top up your food antioxidants with supplements such as carnitine to improve sperm motility and morphology and Co-enzyme Q10 for improved motility and concentration.

7. Embrace healthy fats. Omega 3 fatty acids, also known as essential fats, can only be acquired from our diet, and are associated with improved motility and sperm concentration so ensure you are eating two portions of oily fish such as salmon, mackerel or sardines each week. If fish isn’t your thing, there is always the option to supplement with a good quality omega 3.

Heat oven to 180°C fan and put the oil in a roasting tin. Tip in the garlic and all the fresh veg (except the courgette and tomatoes), then toss with your hands to coat in the oil. Season well and roast for 45 mins. Remove the garlic from the roasting tin and squeeze out the softened cloves all over the veg, stirring to evenly distribute. Spiralise the courgettes. In a medium pan, simmer the chopped tomatoes and Italian herbs until bubbling, add the chickpeas and stir until warmed through. Season well and stir the tomato/chickpea mixture and courgetti into the roasted veg in the tin. Scatter over the parsley and serve.

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