{"id":30344,"date":"2022-10-20T18:20:12","date_gmt":"2022-10-20T22:20:12","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=30344"},"modified":"2022-10-20T18:20:38","modified_gmt":"2022-10-20T22:20:38","slug":"support-healthy-sperm","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/support-healthy-sperm\/","title":{"rendered":"How To Support Healthy Sperm"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Fertility is a really big topic right now for a number of reasons\u2014but one of the big ones is that we\u2019re having what could be accurately called a &#8220;sperm crisis&#8221;. Recent research shows that sperm quality has been declining for years because of a slew of factors, including <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19032683\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">increasing air pollution<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25601731\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">pesticides<\/span><\/a><span style=\"font-weight: 400;\"> used in the produce we eat, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21849026\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">obesity rates<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17376217\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">smoking<\/span><\/a><span style=\"font-weight: 400;\">, and more. (FYI: Male factor infertility accounts for approximately 40 to 50 percent of all infertility cases, according to a study published in the <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4691969\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Journal of Human Reproductive Sciences.<\/span><\/i><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike eggs, which develop before a woman is even born, sperm is created on a continual basis, explains naturopath <\/span><a href=\"https:\/\/www.aznaturalmedicine.com\/team\/dr-kiera-lane-nmd-lac-diplac-faborm\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Kiera Lane<\/span><\/a><span style=\"font-weight: 400;\">, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine. \u201cIt takes about 72 days to mature new sperm in a process known as spermatogenesis,\u201d she explains.\u00a0<\/span><span style=\"font-weight: 400;\">What this means: There are steps men can take to support healthy sperm. (FYI: \u201cHealthy sperm\u201d is described as being motile\u2014meaning it moves in a forward direction, is present in adequate quantities (hence the phrase \u201csperm count\u201d), and is normally shaped, according to Lane.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here, fertility experts break down their best tips for supporting healthy sperm, both now and in the long run. Whether you\u2019re actively trying to conceive or not, they\u2019re must-reads.<\/span><\/p>\n<h2><b>1. Eat organic fruits and veggies<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The importance of eating fruits and vegetables probably comes as no surprise to most people, seeing as they&#8217;re jam-packed with nutrients that are vital to our health in a multitude of ways. What you may not know, however, is that <em>organic<\/em> makes a big difference when it comes to healthy sperm. \u201cBy eating organic, you reduce your toxic burden because you\u2019re exposed to fewer pesticides,\u201d explains Lane. \u201cThis, in turn, reduces the amount of oxidative damage that your body is exposed to, which protects the integrity of your sperm\u2019s DNA.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re not sure which fruits and veggies to prioritize buying organic, take a peek at the <\/span><a href=\"https:\/\/www.ewg.org\/foodnews\/clean-fifteen.php\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Environmental Working Group&#8217;s Dirty Dozen list<\/span><\/a><span style=\"font-weight: 400;\">, which rounds up the most chemical-laden produce we eat and is updated each year. Since going all-out on organic everything isn\u2019t realistic for many people, try to buy the organic versions of those particularly \u201cdirty\u201d crops when you can.<\/span><\/p>\n<h2><b>2. Exercise regularly<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s a no-brainer that exercise is good for overall health\u2014but it has also been shown to increase levels of the male sex hormone testosterone and contribute to greater sperm quality, per research published in the <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26798202\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Journal of Clinical Biochemistry and Nutrition<\/span><\/i><span style=\"font-weight: 400;\">. <\/span><\/a><span style=\"font-weight: 400;\">In fact, one study published in <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28627195\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Nutricion Hospitalaria<\/span><\/i> <\/a><span style=\"font-weight: 400;\">suggests exercise is especially helpful in improving sperm quality in obese populations.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/15-minute-workouts\/\" target=\"_blank\" rel=\"noopener\">Five 15-Minute Workouts That Are Actually Worth Doing<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">The current <\/span><a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-09\/Physical_Activity_Guidelines_2nd_edition.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Physical Activity Guidelines for Americans<\/span><\/a><span style=\"font-weight: 400;\"> recommends that adults get at least 150 minutes of moderate-intensity exercise (think five 30-minute sessions) coupled with two days of muscle-strengthening activities (think weightlifting) each week.\u00a0<\/span><\/p>\n<h2><b>3. Kick your smoking habit<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Smoking cessation is probably the most impactful life change a man can make for his sperm, notes urologist <\/span><a href=\"https:\/\/www.shadygrovefertility.com\/our-care-team\/doctors\/hayden\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Russell Hayden<\/span><\/a><span style=\"font-weight: 400;\">, M.D., of Shady Grove Fertility. \u201cMuch of the tar and other chemicals that are released while the plant burns are highly toxic to sperm, and certainly result in poorer reproductive outcomes,\u201d he says. If quitting full-stop just doesn\u2019t feel possible right now, know that even cutting back can help. \u201cI tell most patients to do the best they can by decreasing smoke exposure as much as practically possible,\u201d Hayden says.<\/span><\/p>\n<h2><b>4. Avoid marijuana use<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Marijuana may now be legal in quite a few states, but more and more evidence suggests it has a negative impact on sperm quality, notes <\/span><a href=\"https:\/\/www.fertilityiq.com\/fertility-doctor\/natalie-stentz\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Natalie Stenz<\/span><\/a><span style=\"font-weight: 400;\">, M.D., double board-certified OB\/GYN and fertility specialist. One study published in <\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/full\/10.1177\/17562872211032484\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">SAGE Journals<\/span><\/i><\/a><span style=\"font-weight: 400;\"> suggests that a specific compound in the marijuana plant may negatively impact semen quality (though it may also protect against the motility of abnormal sperm).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another study published in <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7855868\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Epidemiology<\/span><\/i><\/a><span style=\"font-weight: 400;\">, meanwhile, found that couples trying to conceive in which the male partner used marijuana more than once per week had a greater risk of miscarriage than couples trying to conceive in which the male partner did not use marijuana.\u00a0\u00a0<\/span><\/p>\n<h2><b>5. Keep your Crotch cool<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019ve ever heard that men should avoid placing laptops on their genital area, the reason is that heat can have a negative impact on sperm health, per research published in <\/span><a href=\"https:\/\/doi.org\/10.1093\/humrep\/deh616\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Human Reproduction<\/span><\/i><span style=\"font-weight: 400;\">. <\/span><\/a><span style=\"font-weight: 400;\">It\u2019s not just laptops that can pose a heat risk, though. In fact, <\/span><a href=\"https:\/\/www.fertilityiq.com\/fertility-doctor\/natalie-stentz\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Natalie Stenz<\/span><\/a><span style=\"font-weight: 400;\">, M.D., double board certified OB\/GYN and fertility specialist warns that obesity, sauna and hot tub use, and even long-haul bike rides can cause testicular temperatures to rise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you certainly don\u2019t have to avoid saunas,<\/span> <span style=\"font-weight: 400;\">hot tubs, and long, sweaty bike rides altogether, she recommends keeping them to once-in-a-while occasions, perhaps no more than two or three times per month to play it safe.\u00a0<\/span><\/p>\n<h2><b>6. Get enough selenium<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\" target=\"_blank\" rel=\"noopener\">mineral<\/a> <a href=\"https:\/\/www.vitaminshoppe.com\/p\/selenium-200-mcg-300-tablets\/vs-1389\" target=\"_blank\" rel=\"noopener\">selenium<\/a> doesn\u2019t get as much spotlight as, say, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-c\" target=\"_blank\" rel=\"noopener\">vitamin C<\/a>, but this micronutrient has a lot to offer for our health, and one of its many benefits is supporting sperm health. \u201c<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6786808\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Studies<\/span><\/a><span style=\"font-weight: 400;\"> show that selenium may protect DNA integrity and reduce DNA fragmentation, which may especially come in handy for older men, as age comes with an increased amount of DNA fragmentation,\u201d explains Lane. Because selenium works as an antioxidant in the body, it can help <\/span><span style=\"font-weight: 400;\">protect cells from damage.\u00a0<\/span><\/p>\n<p>Proteins like chicken, fish, and eggs contain high amounts of selenium, and it also comes in <a href=\"https:\/\/www.vitaminshoppe.com\/p\/selenium-200-mcg-100-tablets\/vs-1388\">supplement form<\/a>.<\/p>\n<h2><b>7. Consume probiotics<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Many people wouldn\u2019t think <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/probiotics\" target=\"_blank\" rel=\"noopener\">probiotics<\/a>, the healthful bacteria that reside in our gut (and other places throughout our body), have anything to do with sperm\u2014but, in fact, they just might. \u201cPreliminary studies suggest that two strains of good gut bacteria known as Lactobacillus rhamnosus and bifidobacterium longum may work against DNA fragmentation,\u201d says Lane. This means that having healthy populations of these good-for-you gut bugs could make a difference in helping to support healthy sperm.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can get your share of probiotics from yogurt, kefir, or other fermented foods like sauerkraut, Lane suggests. You can also take a probiotic supplement that contains the two strains she highlighted, such as <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/dr-formulate-probiotic-once-daily-mens-50-billion-30-vegetarian-capsules\/gu-1228\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Garden of Life Dr. Formulated Once Daily Men&#8217;s Probiotic<\/span><\/a>.<\/p>\n<h2><b>8. Get your share of vitamin D<\/b><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">Vitamin D<\/a> is an important nutrient that too few of us get enough of. (An estimated <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6075634\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">40 percent of American adults<\/span><\/a><span style=\"font-weight: 400;\"> fall short.) You may already know that it <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/choose-the-right-vitamin-d-supplement\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">supports calcium absorption<\/span><\/a><span style=\"font-weight: 400;\">, modulates our immune system, and even affects our mood and energy levels.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/reasons-not-producing-or-absorbing-vitamin-d\/\" target=\"_blank\" rel=\"noopener\">5 Possible Reasons Why You&#8217;re Not Absorbing Enough Vitamin D<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Another benefit of vitamin D? Adequate amounts may support fertility. In fact, plenty of research, including one <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26992658\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> published in the journal <\/span><i><span style=\"font-weight: 400;\">Andrologia<\/span><\/i><span style=\"font-weight: 400;\">, suggests that low vitamin D may be a risk factor for poor sperm quality.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While our main source of vitamin D is the sun, most of us don\u2019t spend enough time outdoors to glean appropriate amounts of the nutrient this way. You can get some vitamin D from <a href=\"https:\/\/www.vitaminshoppe.com\/p\/norwegian-cod-liver-oil-240-softgels\/vs-2939\" target=\"_blank\" rel=\"noopener\">cod liver oil<\/a>, salmon, swordfish, tuna, mushrooms, and beef liver, but supplementing may be necessary if they don\u2019t make regular appearances in your diet, Lane notes. She recommends starting with 1,000 to 2,000 IU of a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">high-quality vitamin D3 supplement<\/a> every day.<\/span><\/p>\n<h2><b>9. <\/b><b>See a doctor if you are Experiencing sexual dysfunction\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Because trouble between the sheets could actually indicate trouble with sperm, <\/span><a href=\"https:\/\/www.fcionline.com\/dr-allison-k-rodgers\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Allison Rodgers<\/span><\/a><span style=\"font-weight: 400;\">, M.D., OB\/GYN, a reproductive endocrinologist at Fertility Centers of Illinois, recommends seeking the assistance of a reproductive urologist if you\u2019re having a tough time with erections or ejaculation. \u201cIt\u2019s quite possible that your sexual dysfunction could be the result of sperm quality issues, so a semen analysis may be necessary,\u201d she suggests. There\u2019s no shame in this game; getting help as soon as you notice undesirable changes puts you one step closer to health.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fertility is a really big topic right now for a number of reasons\u2014but one of the big ones is that we\u2019re having what could be accurately called a &#8220;sperm crisis&#8221;. Recent research shows that sperm quality has been declining for years because of a slew of factors, including increasing air pollution, pesticides used in the<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/support-healthy-sperm\/\">Read More <span class=\"screen-reader-text\">How To Support Healthy Sperm<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":30348,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-30344","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Support Healthy Sperm | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"A number of lifestyle factors can help promote healthy sperm. 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