I can remember once doing a radio talkback on Radio Sport in New Zealand, and was actually asked live on air what things a man could do to improve his sperm quality.
I admit, folate wasn't something I thought about (and believe me the fact I remembered anything about nutrition to improve sperm quality was remarkable).
There is strong evidence for the role of folate in reducing the rate of spina bifida, and the recommended intake for one month pre-conception and 3 months post-conception is 400-800mcg per day.
Typical intake for an adult in a country that does not fortify its flour with folate is 200mcg.
It is interesting to note in this study, that the men consuming the most by their method of dietary assessment were eating between 700-1200mg per day.
As a student dietitian we had to try and work out a diet that provided 400mcg of folate from food alone, and there was an awful lot of green leafy vegetables and whole grains to get through to achieve that level.
If you are in a couple who is trying to conceive, then it may be worth ensuring that the man as well as the woman is eating well so his sperm are "well-nourished".
Foods that are naturally high in folate are vegetables, especially green vegetables such as broccoli, spinach, salad greens; citrus fruit eg, oranges; wholegrain breads and breakfast cereals. Chick peas, nuts, dried beans and peas are also high in folate, although cooking reduces this level. Foods with extra folic acid added to them (fortified) include some breakfast cereals.
So what is the take home message on this?
- Eat plenty of vegetables, especially those green ones.
- Eat some citrus fruit,
- Eat whole grain breads and/or fortified cereals.
- Have at least 2 vegetarian meals made from legumes or pulses per week
The research is not strong enough to advise men to also take folate supplements, but if you are struggling to conceive because of poor quality sperm, it might be worth checking whether it is OK for you to take a folate tablet past your doctor.
The tolerable upper intake level (UL) for folate from dietary sources and supplements combined is 1,000 mcg. The risk of toxicity from folate is low, but large doses of folate can mask symptoms of a vitamin B12 deficiency.
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