Male Fertility and Sperm Health
I often hear that there's a great emphasis on female fertility, however it takes two to tango, so let's tackle the topic of male fertility. It is thought that about a third of all fertility struggles are due to male factor infertility, while another third is due to a combination of male and female factors. In this blog I want to share what sperm health is, how to increase your sperm quality, and demystify some of those myths you may have heard.
What is sperm?
Sperm is the male reproductive cell made in the testes. On average, a male produces about 200-300 million new sperm a day. The process of sperm production, known as spermatogenesis, takes approximately 64 to 72 days from start to finish. It begins with the division of spermatogonial stem cells in the walls of the seminiferous tubules in the testes and culminates in the production of mature sperm.
During spermatogenesis, there are several stages that sperm cells go through, including the development and maturation of spermatogonia, spermatocytes, spermatids, and finally, the formation of mature spermatozoa. Each stage has its own timeline and specific cellular transformations.
After the production of mature spermatozoa, they are stored in the epididymis, a structure located on the back of each testicle, until ejaculation. It's worth noting that although sperm are stored in the epididymis, they continue to undergo changes and maturation during this time, gaining motility and the ability to fertilise an egg.
Sperm production is a continuous process, with new sperm being produced on an ongoing basis. However, it takes approximately two to three months for newly produced sperm to fully mature and become capable of fertilisation.
What is sperm health?
Sperm health refers to the quality and viability of sperm cells in terms of their ability to fertilise an egg and support successful conception. Several factors contribute to sperm health, including sperm count, motility (movement), morphology (shape and structure), and overall sperm function.
Sperm Count: Sperm count refers to the number of sperm present in a semen sample. A healthy sperm count is typically considered to be 15 million or more sperm per millilitre of semen. Low sperm count, also known as oligospermia, can reduce the chances of successful conception.
Sperm Motility: Motility refers to the ability of sperm to swim and move effectively. It is crucial for sperm to navigate through the female reproductive tract to reach and fertilise the egg. Healthy sperm typically demonstrate progressive and forward movement.
Sperm Morphology: Sperm morphology refers to the shape and structure of sperm cells. Normal sperm have a specific shape and structure that allows them to penetrate the outer layer of the egg. Abnormalities in sperm morphology, such as misshapen heads or tails, can hinder fertilisation.
Sperm Function: Sperm function encompasses various aspects, including the ability of sperm to survive in the female reproductive tract, penetrate the egg, and undergo the process of fertilisation. Healthy sperm have the necessary enzymes and genetic material to support successful fertilisation and embryo development.
There is a variety of factors that influence sperm health:
Lifestyle
Toxin exposure
Heat
Weight
Age
Consumption of alcohol, nicotine, and marihuana
Use of electromagnetic compatibility radiation-emitting devices (mobile phones, tablets, laptops)
Previous medical conditions, surgeries, genetics
Frequency of ejaculation
How to improve sperm health and male fertility
There are several ways sperm health can be increased. These include:
Eating a balanced diet high in antioxidants (berries, vegetables, vitamin C, vitamin E)
Reducing and avoiding alcohol, nicotine, and recreational drugs such as Marijuana
Exercising regularly
Sleep hygiene
Stress management
Managing weight and reducing obesity
Reducing toxin exposure
Heat and sperm health
Sperm like a cooler environment than the average body temperature (hence the testes are outside of the body). Heat may decrease sperm count. Individuals who frequently visit the sauna or spa may want to decrease their visits. Individuals who sit for long periods of time during the day may want to consider a standing desk or frequent movement throughout the day.
Electronic devices and sperm health: Though still not fully understood, it is believed that mobile phones, tablets, and laptops negatively impact sperm health. The negative effect on sperm health seems to increase the closer the device is to the testes. Practically this means carrying phones in a shirt pocket rather than pants pocket, keeping laptops and tablets on a desk rather than on the lap.
How much sex should I have for optimal sperm health?
It's not the amount of sex but the amount of ejaculations that matter. While the sperm is being stored in the epididymis, it is vulnerable to external influences. The longer the sperm is being stored and exposed to external influences the more likely it is to become damaged. The more damaged the sperm the less likely it is to successfully fertilise an egg. To maintain a good quality of sperm it is recommended to ejaculate regularly, either through sex or other measures. Contrary to common beliefs, frequent ejaculation of every one to two days DOES NOT negatively impact sperm quality. Ejaculation less than once a week may negatively impact sperm quality. In short, there's no need to hold off on sex, rather be guided by your personal desire and preferences.
What about supplements to improve male fertility?
There is limited research regarding specific supplements to improve sperm quality and quantity, however it is thought that antioxidants such as omega-3s (Fish Oil) may be beneficial if taken daily for at least six months. Rather than looking into specific supplements to improve male fertility, take a nutritional approach. Ensure you are eating a variety of unprocessed foods such as vegetables, fruit, nuts and seeds, meat, fish, and full-fat dairy. This ensures you are getting a wide range of essential vitamins and minerals from your diet.
How can I test my sperm health?
The most accurate way to test your sperm health is through a sperm analysis. This can be ordered through your GP, fertility specialist, or you can self-refer to your local lab. Test results include semen volume, sperm count, motility, and morphology. At home semen analysis kits are available for purchase online or at most pharmacies. Though at home test kits are fairly accurate to determine sperm count, particularly the absence of sperm in a semen sample, they are unable to analyse the motility, morphology, or function of the sperm. For this reason, at home semen analysis kits are often used following a vasectomy procedure.
Conclusion
Male fertility is just as important as female fertility and needs to be considered when embarking on a conception journey. Increasing sperm health requires a continuous effort. Though the time needed to see improvements in sperm health varies for each individual, you can expect to see results within three to six months. Best practice to improve your sperm health is to seek individualised support from a trained professional, such as an (in)fertility coach, GP, or fertility specialist.
