There’s been a lot of noise around antioxidants and sperm health recently and rightly so too! Studies show that they can help improve subfertility and sperm health. But what are antioxidants, how do they work and how can you add more to your diet?
The science on anti-oxidants and sperm health
Antioxidants are substances that stop/ slow down cell damage from free radicals. Free radicals are unstable molecules produced by the body as a result of:
- breaking down food
- alcohol consumption
- exposure to environmental pollutants
- smoking
- industrial chemicals
As free radicals accumulate in the body, they can cause oxidative stress to cells. This results in damage and changes to DNA and other important cell structures. If left for too long these can cause inflammatory conditions and chronic diseases like heart disease, type 2 diabetes and affect fertility.
Toxins and free radicals are part of everyday life and so we are continuously producing them and being exposed to them. Antioxidants help prevent oxidative damage by neutralising the effect of these free radicals which is why they need to be a regular feature in our diet.
The effect of antioxidants on fertility
Antioxidants and sperm health
Oxidative stress has been found to be one of the causes of male subfertility. A Cochrane review from 2011 found that for couples where the male/ AMAB partner used antioxidants linked directly to higher birth rates with a 79% increase. The latest research shows that increasing antioxidant intake for a 3 month period can significantly:
- Increase sperm concentration
- Increase sperm quantity
- Improve the progressive motility of sperm
- Improve the morphology of sperm
To benefit from the positive effects of antioxidants, it’s important to do two things:
- Reduce your exposure to triggers for oxidative stress such as smoking, drinking alcohol, environmental pollution and industrial chemicals.
- Increase the number of antioxidants you consume through dietary changes and supplementation.
Antioxidants for egg and womb health
There is no doubt that antioxidants are beneficial for many aspects of health. However studies again from Cochrane, have found little evidence that antioxidants provide any benefit to the female reproductive process.
Sources of antioxidants
Antioxidants are not one thing, but a range of many different substances. They interact both separately and together to protect our cells from free radicals, but each antioxidant provides a different and unique function, which is why it is important to have a varied diet. Common antioxidants include:
- Vitamin A
- Beta-carotene
- Vitamin C
- Flavanoids
- Vitamin E
- Polyphenols
- Phytoestorgens
The list above is only a snapshot of common antioxidants found in our food and many come from both animal and vegetal sources from greens to grains, berries to fish and even tea!
Antioxidants for sperm health
With hundreds and even possibly thousands of antioxidants to choose from, which are the most important in terms of sperm health and what foods can they be found in?
The research into the most effective antioxidants for male/ AMAD fertility is thankfully ongoing. For now though, here are some of the most researched and effective antioxidants to support sperm health.
Lycopene
Lycopene is part of the carotenoid family – it gives foods their red/ orange colour. It is also found in high concentrations in the testes and semen which is why low levels of lycopene have been linked to sub-fertility. Some preliminary studies show that lycopene supplementation can increase the chances of pregnancy when undergoing IVF treatment, but more research is needed.
Sources: Watermelons, tomatoes, pink grapefruits
L-Carnitine
L-Carnitine is very well researched due to its effectiveness in improving male fertility. It is both an energy source for sperm and can also improve the quality of semen. This antioxidant can also help improve sperm motility when it’s combined with L-acetyl Carnitine (LAC).
Sources: Red meat (high levels), with smaller amounts in chicken, fish and dairy products
Vitamin E
Vitamin E (tocopherols and tocotrienols) is a powerhouse of a fertility antioxidant. Both alone and when combined to other nutrients such as Vitamin C and Zinc, it can both reduce the free radicals in the testes and also improve sperm quality ( motility and DNA production) and live birth rates.
Sources: Vegetable oils, nuts, seeds, green leafy veg
Co-enzyme Q10
Sperm cell membranes are highly susceptible to free radical oxidisation and CoQ10 can help protect against it. For this reason, it reduces oxidative stress (sperm damage) and do improves sperm count and motility.
Sources: Organ meats (heart, liver, kidney), oily fish (mackerel, sardines, trout), cruciferous vegetables, legumes, nuts and seeds
Note: Whether you decide to take supplements and/ or make dietary changes, remember that it takes the body around 90 days to create new sperm. So, be sure to maintain supplementation and dietary changes for at least 3 months to see results.
Next steps
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