As the adage goes, “It takes two to tango”—and in the world of creating a baby, this continues to ring true. Unlike people with ovaries, born with a finite number of eggs, individuals with testes produce new sperm daily. This process takes about 64 days from start to finish and is ongoing throughout the reproductive lifespan. This puts those individuals looking to improve sperm health at an advantage.
During the process of reproduction, sperm and egg (both referred to as gametes) meet to form a zygote, which later develops into an embryo and finally a fetus—which eventually becomes a baby when born. Each gamete provides 50 percent of the genetic material that makes up the zygote. In most cases, this process happens quickly, easily, and without intervention. In other cases, some factors influence gametes' ability to combine and form a viable embryo capable of developing into a fetus. There are unique factors that influence the health and quality of sperm specifically. When talking about sperm health, there are a handful of commonly assessed criteria which include: quantity (volume of sperm cells in a sample), mobility or motility (how well sperm cells move), and morphology (how the sperm cells have developed and the health of the DNA they carry).
TOBACCO AND CANNABIS
The use of tobacco and/or cannabis can negatively impact sperm quality, quantity, and motility. Not only do the various chemicals found in tobacco products affect sperm quality, but nicotine (the active and habit-forming ingredient in tobacco and smokeless tobacco) also appears to reduce the mobility of sperm. This begs the question, “What about vapes and e-cigarettes?” While the link between vapes, e-cigarettes and sperm hasn’t been widely explored, it seems wise to apply the precautionary principle and assume that anything containing nicotine—from gum, to dip, to vape juice—could have negative effects on sperm.
Researchers have found that testicles contain receptors that bind with the active molecules in cannabis, which suggests that testicles are likely to be impacted by cannabis use. Indeed, there is a clear link between changes in sperm count, concentration, size, shape, structure, and mobility and the present or previous use of cannabis. As much as cannabis can make some users move slowly and experience delayed processing, it can have the same effect on sperm, ultimately affecting their ability to “race” for the chance to fertilize an egg.
ENVIRONMENTAL FACTORS
Electromagnetic radiation (EMR), can negatively affect testicular health, impacting fertility. Individuals exposed to cell phone EMR were found to have lower levels of sperm viability and mobility, along with increased damage to sperm. Hyperthermia, or excessive warming of the testes and scrotal sac, can have detrimental effects on sperm as well. The heat caused by any source—including tight undergarments, sitting for long periods, a warm environment, and the use of laptops/electronic devices directly on the lap—has a negative influence on sperm motility and viability. The ideal temperature for the testes and scrotal sac is approximately two to four degrees Celsius below body temperature.
NUTRITION & LIFESTYLE
Nutrition and lifestyle play a major role in the fertility of all people, including those who produce sperm. Because sperm takes 64 days to develop, with new sperm being produced daily, nutritional changes need to last several months to be most effective for improving fertility. The link between nutrition and sperm quality is strong, but the particulars have been challenging to reproduce from study to study. In general, it’s understood that a Mediterranean-like diet that’s high in vegetables, fruit, whole grains, fish, and plant-based protein sources is the ideal “fertility diet.” This style of eating avoids packaged and overly processed food, emphasizing whole-food sources of nutrition.
The impact of alcohol on sperm quality is not well understood due to the complex nature of alcohol breakdown within the body, so it has been difficult for researchers to determine the exact connection between alcohol and sperm quality. It has been suggested that consuming alcohol may affect fertility by modifying the way genes divide and are expressed, causing damage to cells, and promoting inflammation. One study found that moderate levels of alcohol intake, defined as five or more standard drinks per week, was enough to negatively influence sperm concentration, count, and morphology.
HEALTHY SUPER SPERM
Since sperm health is so easily influenced—and because the production of sperm is ongoing—small changes can make a big impact. For best results, it’s recommended to sustain any changes for a minimum of three months before attempting conception or assisted reproductive technology (e.g., IVF, ICSI), but six months is even better. Bonus points if both partners are making positive changes together!
Lifestyle Changes Supporting Sperm Health
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Discontinue tobacco and cannabis use. Start early and reduce slowly for best results. Seek support if needed.
- Avoid carrying/keeping cell phones and other mobile technology devices near the body when not in use. When possible, use a speakerphone, headphones, or a landline.
- When using a laptop, place a buffer such as a pillow or blanket between the genitals and the device. Remove frequently and allow the testes and scrotum to “cool off.”
- Avoid sitting for long periods. If this can’t be avoided, look for “cooling” undergarments made from cotton that can help to maintain cooler temperatures for the testes and scrotum.
- Reduce intake of packaged/processed foods and opt for a whole-food eating plan with plenty of vegetables, fish, and whole grains.
- Reduce alcohol to fewer than 5 standard drinks per week. A standard drink is 1.5 oz of spirits, 12 oz of beer or cider, or 5 oz of wine. New recommendations in Canada advise having no more than two standard drinks a week for optimal health.
- If using assisted reproductive technology, such as IVF or ICSI, abstain from alcohol for at least 7 days before your procedure (or longer if your clinic recommends).
Following these guidelines, healthy sperm is an achievable goal.
