There’s a lot to be said for men taking certain vitamin and mineral supplements while they are trying to conceive.

Generally, with most couples, the female partner will start taking some form of prenatal multivitamin formula (like Elevit or Blackmores Pregnancy & Breastfeeding etc) or at the least a folate supplement (like Fabfol), as soon as the couple decides to try for a baby.

More often than not the male partner continues on as before trying to conceive with little regard for changing their lifestyle or increasing their intake of certain vitamins and minerals.

These days however, there are a few options for men in the way of multivitamin supplements that claim to assist with the production of better sperm and overall general health for conception.

The first men’s fertility health supplement to be released was Menevit (in 2008), made by the same people that do the very popular Elevit for women. The key ingredients in Menevit are vitamin C, zinc, vitamin E and folic acid, along with some other vitamins that make it a good well rounded multivitamin as well as a sperm health supplement.

The alternative is SpermMax (released in 2010) which also contains folic acid and zinc, but instead of being a multivitamin it is more aimed at sexual function and decreasing stress.

As you would guess from the ingredients of both of the men’s sperm supplements above, the main ingredient is zinc. Zinc is essential making sperm and the regulation of sperm motility (how the sperm move). The recommended daily intake of zinc is 20-60mg and with so few foods that are high in zinc (oysters, veal liver, sesame seeds & low fat roast beef are the highest) it’s no wonder that men’s fertility rates have been declining in the past few years.

The other common ingredient between the two is folic acid, or folate, which is well known as a supplement for pregnant women to prevent neural tube defects, but it is also beneficial for men’s sperm health as well. Research has shown that men who increase their folic acid intake have fewer abnormal sperm cells. The recommended daily intake for me is 200mg and it can be found naturally in lentils, kidney beans, broccoli and brussel sprouts, but these days there are quite a few different products that are labeled as having added folate.

Of course having a varied diet containing zinc and folate rich foods is the best way to go about things, but we all know with today’s busy lifestyle sometimes we don’t eat as well as we know we should. Sperm supplements such as Menevit and SpermMax are a great way to get the recommended daily intake when your diet is lacking in these essential sperm health vitamins & minerals. They are both simple to take, one tablet once per day, as with female prenatal vitamins they are recommended to be taken for at least a month prior to conception.

While the use of supplements for sperm health can be beneficial, they are not a guarantee to increase your sperm count or improve the health of your sperm. If you have any concerns about the health of your sperm, please see your health professional.

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Carbohydrates

Carbohydrates should be unrefined with nothing added and nothing taken away. They include starches, sugars and fibres. They provide energy. Contrary to popular belief they are not fattening if they are eaten in the form of complex carbohydrates.

Good Sources

Whole grains, wholemeal flour, millet, wholemeal bread, oats, oatmeal, buckwheat, brown rice, maize meal, fresh vegetables and fruit. Oats are thought to increase fertility.

Poor Sources

Sugars, white flour, white bread, white pasta, sweets. These are all poor in fibre, vitamins and minerals.

Proteins

Proteins are called building blocks. They are necessary to build or repair tissue, muscles, organs, enzymes and hair.
Proteins are made of amino acids that are broken down in the body to form other amino acids. The potential role of amino acids in preconception health care has only just begun to be understood. Research indicates that the amino acids, spermadine and aspermine, play a major role in the synthesis of semen. Furthermore, the levels of these amino acids have been found to be low in men with low sperm counts. Amino acids are also important in the process of digestion as they form the digestive enzymes necessary to break down food.

Good Sources

Fresh meat, poultry, offal, fish, milk, eggs, cheeses, nuts, pulses and seeds including wholegrains.

Poor Sources

Bought pies, TV dinners, sausages and hamburgers, salamis, pates and other processed meats, and twice-cooked meats.

Fats

Provide energy and build cell walls. Both animal (including fish) and vegetable fats are necessary as part of a healthy diet.
Polyunsaturated fats are found in vegetables, nuts, unheated vegetables and fish oils, all of which should be included in the diet. Monounsaturates such as olive oil are more beneficial in balancing cholesterol levels.

For inspiration on how to incorporate these dietary essentials into the foods you eat check out our Fabulous Recipes and our Healthy Eating section that details information on positive eating and therapeutic foods.

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Why is folic acid important?

Folic acid has been proven to reduce the risk of having a baby with skeletal deformities and neural tube defects by up to 70 per cent.

From the moment of conception and through the first three months of pregnancy, your baby’s spinal cord is forming. The spinal cord houses the central nervous system that transports messages via nerve impulses from the brain to every part of the body.

Spina bifida, which affects one in 600 pregnancies, occurs when the baby’s spine does not fully close up to protect the spinal cord that runs through its centre. Consequences such as paralysis of the legs, incontinence, skeletal deformities, undeveloped organs, malformations of the heart and blood vessels, cleft palate, nervous system disorders and mental retardation, have been linked to a deficiency of folic acid.

How much should I take?

If you are planning a pregnancy, take 500mcg a day and continue up until week 12 of your pregnancy. (Many over the counter supplements contain 500mcg of folate. If you are taking a multi-vitamin, check the level, as this may be lower).

If you have previously given birth to a baby with neural tube defect, if there is a family history of spina bifida, or if you have been on certain types of medication (for example, epilepsy drugs) you may need to increase your dosage. Speak to your health professional.

How it works

To some extent the roles of vitamin B12 and folic acid overlap. Both are needed in the synthesis of DNA, the complex protein chain that is the basic substance of chromosomes and carries the genetic coding that governs cell metabolism. When either B12 or folic acid is deficient, the duplication of the chromosomes cannot occur at the normal rate and the reproduction of cells is slowed.

What foods contain folic acid?

Folic acid is abundant in bright green foliage and leafy vegetables. Pumpkin, avocados, peas, dried beans and wholegrain bread are also good sources. Canning, overcooking and discarding cooking water can result in significant losses of folic acid by at least half. Therefore, it is advisable to supplement your dietary intake.

Why are many women deficient in folic acid?

Diet alone is probably not the answer. Research indicates that use of the contraceptive pill for prolonged periods can lower folic acid levels. Often women are not told this when given a prescription. It may take up to four months after stopping the pill for tissue levels to return to what is considered normal.

Other findings

A pigmentation of the face that develops during pregnancy called melasma has been attributed to folic acid deficiency. A similar pigmentation is often seen on faces of women taking the contraceptive pill. In many of these cases, research has revealed folic acid deficiency, along with other deficiencies.

Interestingly, tests conducted on psychiatric patients have shown nearly half to be deficient in folic acid. Common symptoms include indifference, lack of motivation, withdrawal and depression.

It is thought one fifth of pregnant women are deficient in folic acid though the deficiencies may not be serious enough to cause structural defects that are apparent at birth.

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Fertility

Zinc is one of the first supplements recommended for fertility problems. For further information check out Female Infertility. Zinc is also an important component of semen. Deficiency in males is linked to a low sperm count and is thought to produce sperm that are too weak to penetrate the egg. Zinc deficiency can be caused by the following: Anorexia nervosa, fad diets, ‘weight-loss’ diets, a strict vegetarian diet or restricted protein diet, alcoholism or substance abuse and long-term intravenous therapy. Female oral contraceptives are also known to decrease zinc levels if taken consistently over long periods of time. Because zinc is closely linked to hormone production, women who stop taking the pill in the hope of conceiving often require six months or more for their hormones to balance and their menstrual cycles to regulate. During this time, a balanced diet and zinc supplementation is strongly recommended. The recommended daily dosage of zinc varies from 20-60 mg, ideally to be taken on an empty stomach and separately to other supplements other than copper.

Medical Intervention

An adequate supply of zinc is needed for both you and your baby’s development throughout pregnancy. Deficiency is thought to cause miscarriage, foetal growth retardation, stillbirth and congenital handicap. An important component of collagen, zinc is necessary to promote the health and elasticity of the skin and connective tissue to safeguard against pre-term rupture of the membranes. It also promotes elasticity of the perineum during labour and birth. If the perineal area is able to stretch readily, tearing or episiotomy is less likely. It is known that women who are zinc deficient tend to have longer labours and often require more medical intervention. Zinc is required in the production of prostaglandins and hormones essential to initiate labour and because it is involved in the metabolism of complex carbohydrates, it is also important for energy production.

Labour

Deficiency is also linked to weakening of the uterine muscle tissue, effecting the efficiency of labour contractions.
As your pregnancy nears its end, hormonal changes prepare your body for childbirth. Zinc packs into the placenta and copper levels rise. Zinc and copper work together to balance each other and if one is deficient, the delicate balance is adversely affected. In Australia, copper deficiency is rare as drinking water flows through copper pipes, supplying adequate amounts of copper. Following the birth, zinc levels fall as the placenta is expelled. However, copper levels remain high and consequently the inadequate zinc is unable to stabilise the balance. This is thought to be one factor responsible for post natal baby blues and depression.

Placental Zinc

A healthy placenta is the richest known source of zinc, containing between 300-600 mg, depending on its size. In the animal kingdom and in many traditional societies, the placenta is eaten, valued for its high nutrient content. Eating the placenta immediately restores postpartum zinc levels.
Furthermore, zinc is known to heal cracked nipples, speed tissue repair and reduce chances of infection following tearing or episiotomy. Zinc also supports milk production and enhances muscle contraction necessary to promote involution, or shrinking, of the uterus during postpartum recovery.

Baby's Zinc

If your baby suffers an injury during birth, it will recover more quickly with less likelihood of infection if you choose to breastfeed and your zinc level is adequate.
It is also known that a baby deficient in zinc is likely to cry more and be less settled. If you are suffering from post natal depression, and statistics show that almost a third of women in the western world experience some degree of depression, then your baby is likely to sense this and may become easily agitated. Thus begins a cycle that may be difficult to break. Research has revealed that nutritional status is linked to maternal instincts and behaviour. In one study using rats, it was found that zinc deficient mother rats neglected their offspring.

Zinc Taste Test

A solution of zinc sulphate heptahydrate is available from health shops, a natural health practitioner or pharmacy. By taking 5 ml of this solution diluted in 250 ml of water and swirling it about in your mouth, you can determine whether or not you are zinc deficient.
If you experience a strong unpleasant taste immediately, your zinc levels are adequate and these can be maintained by taking a zinc supplement. If you experience a furry sensation, this indicates that your levels are marginal and you are advised to take 5 ml of the solution twice daily diluted in 250 ml of water until the taste is strong and immediate. If you cannot taste it at all, you are likely to be zinc deficient and therefore 20 ml of the solution twice daily in 250 ml of water is advised until the taste becomes unpleasant. These dosages are based on the solution containing 590mg/100mL and should be taken separately to foods and other supplements.

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Calcium

Sources

Obtained from milk, milk products, tinned fish including whole sardines, cashew nuts, brazil nuts, carob, rhubarb, beans and pulses, green vegetables particularly spinach. Best taken with vitamins A, C, D, essential fatty acids, iron, magnesium and phosphorus.

Benefits
Promotes strong and healthy bone production. Controls blood clotting mechanisms and proper nerve and muscle function. During the first trimester, bone density tends to diminish therefore it is important to increase levels prior to conceiving. Recommended during labour to ease pain when used in conjunction with vitamin D.   

Chromium

Sources
Found in Brewer’s yeast, black pepper, liver, wholegrains, wheatgerm, vegetables, butter, beer, molasses.

Benefits
Needed for the regulation of the glucose and the synthesis of fatty acids and cholesterol. Research indicates that deficiency may be linked to heart disease. Chromium is not always easily absorbed though it can be readily lost.

Cobalt

Sources
Green leafy vegetables, meats, brewers yeast, seafood, nuts, fruits and wholegrains.

Benefits
An essential part of vitamin B12 for the normal functioning of cells, especially red blood cells. Deficiency is associated with slow growth and goitre.

Copper

Sources
Found in brazil nuts, organ meats, dried legumes, dried stone fruits, green vegetables. Best taken with cobalt, iron and zinc.

Benefits
Helps brain development, bones, nerves and connective tissue. It is involved in many enzyme systems and essential in the production of RNA. Copper deficiency is rare and copper in excess can be toxic.

Folic Acid

Sources
B vitamin also known as folate. Found in green leafy vegetables such as spinach, watercress, silverbeet, kale and broccoli, asparagus, green beans, fortified breakfast cereals, wholegrains, oranges, meat and potatoes. Recommended supplement: 500mcg.

Benefits
Significantly helps reduce the risk of spinal deformity such as spina bifida by 70 per cent and reduces the incidence of cleft lip or palate. Aids in the production of blood cells and haemoglobin. Can also help reduce your risk of developing heart disease, colon cancer and cervical cancer.

Iodine

Sources
Found in water, iodised salt, watercress, onions, kelp, shellfish, mushrooms and dark leafy green vegetables.

Benefits
Necessary for growth, mental and physical development and maintenance of health. Deficiency in pregnancy can result in cretinism in children, a congenital disease with mental and physical retardation.

Iron

Sources
Found in fish, meat, lentils, beans, nuts, dark molasses, eggs, green leafy vegetables, seaweed, kelp, fortified cereals, wholegrains, dried fruit especially apricots, raisins, prunes, parsley, nettle tea. (Avoid liver as contains high Vitamin A content).Extra iron is often prescribed during pregnancy if you are iron-deficient (anaemic). Check with your doctor.

Benefits
Essential in production of red blood cells. During pregnancy this volume increases by a third to nourish you and the developing baby. If your blood does not contain enough haemoglobin, insufficient oxygen will be carried to your baby. Warning signs may be tiredness and pallid colour.

Magnesium

Sources
Found in cereals, nuts, soya beans and soy products, milk, fish and meat.

Benefits
Can help is preventing muscle cramp. Often levels of this mineral are low in pregnant women.

Manganese

Sources
Found in nuts, wholegrains, seeds, leafy greens, egg, liver, parsley, thyme, cloves, ginger. Best taken with vitamins B1, E, calcium, phosphorus.

Benefits
Needed for numerous enzyme reactions, formation of thyroxine, bone growth, fat metabolism, nerve function, and blood clotting.

Nickel

Sources
Found in soybeans, lentils, nuts, buckwheat, grains, vegetables, kelp.

Benefits
Is found in RNA and DNA and in all tissues and fluids. Deficiencies have been linked with reproductive failures and growth problems.

Phosphorus

Sources
Whole grains, breads, cereals, meat, fish, poultry, eggs, seeds, and nuts. Best taken with vitamins A, D, EFA, calcium, iron, manganese and protein.

Benefits
Is the second most abundant mineral in the body and is found in every cell. Plays a part in almost every chemical reaction in the body including metabolism of carbohydrates, proteins and fats, in muscle and nerve function, digestion, kidney function and skeletal growth.

Potassium

Sources
Wheatgerm, wholegrains, vegetables, fruits and nuts. Best taken with vitamin B6 and sodium.

Benefits
Needed to regulate blood pH and proper nerve function. Helps maintain the fluid balance in the body and is necessary for growth. A deficiency may cause headaches, water retention, irregular heartbeat, bone and joint pain, constipation, cramping, irritability and insomnia. It may be linked to poor sperm mobility. Deficiency may cause abnormality in the kidneys of the developing foetus.

Selenium

Sources
Found in butter, smoked herring, brazil nuts, wheatgerm, wholegrains, garlic, breast milk. More effective when taken with vitamin E.

Benefits
Powerful anti-oxidant that helps prevent chromosomal damage associated with birth defects and cancers. Helps the body fight infection. Useful during preconception to detoxify the liver.

Silicon

Sources
Wholegrains, wholemeal bread, alfalfa, vegetables, water.

Benefits
Crucial in the formation of connective tissues, bones, the placenta, arteries and skin.

Vitamins B6 & B12

Sources
B6 from fish, egg yolk, avocados, seeds, bananasB12 from eggs, dairy products, meat, fish, vegemite and some breakfast cereals.

Benefits
Vitamin B12 assists in the production of genetic material DNA and works with folic acid in preventing neural tube defects.

Vitamin C

Sources
Found in fresh fruit and vegetables particularly kiwifruit, citrus fruits. Recommended: 1000mg daily.

Benefits
Vital in helping your body to absorb iron.Boosts your immune system and aids growth and repair.

Vitamin D

Sources
The body synthesises Vitamin D from exposure to sunlight. Dietary sources include eggs, milk, and oily fish such as salmon, mackerel, tuna, trout, and herring.

Benefits
Assists in absorption of calcium and aids in building healthy bones.

Water

Sources
Recommended 2 litres daily. Add squeeze of fresh lemon or grapefruit for taste.

Benefits
Vitally important to maintain hydration and overall body health. Improves skin, lowers risk of constipation, cystitis, and water retention, all of which are common during pregnancy.

Zinc

Sources
Found in high fibre foods, brazil nuts, seeds, herring, meat, parmesan and other hard cheeses.

Benefits
Zinc is one of the first supplements recommended for fertility problems. It is an important component of semen and deficiency in males is linked to a low sperm count and is thought to produce sperm that are too weak to penetrate the egg. Deficiency is common and can also lead to miscarriage, growth retardation in the uterus, long labour, stillbirth and congenital handicap. It is also necessary for strong muscle contraction.

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