Every 70 to 90 minutes of every day the hypothalamus, a gland in the brain, sends a pulse of gonadotrophin releasing hormone (GnRH) to another gland in the brain known as the pituitary. The pituitary in turn sends follicle stimulating hormone (FSH) to the testes, where the hormone stimulates the maturation of long stalks known as follicles which eventually release hormone.

Because the trigger to produce sperm originates in the brain, simple practices that enhance brain health also enhance male fertility. When men get more sleep, for instance, the hypothalamus releases more of the GnRH that triggers the release of FSH. Getting more sleep can actually be more useful than getting testosterone injections, because high testosterone levels actually shut down the production of GnRH.

It also helps to sleep in the dark, without a light or night light on. What could sleeping in the dark have to do with male fertility?

It’s not about the relationship of darkness (or light) to the frequency of sexual intercourse. Sexual intercourse, after all, has to be timed to the woman’s optimum fertility for pregnancy to be achieved. The important of sleeping in a totally dark room to a man’s fertility is that the brain can only make melatonin, the sleep hormone, when the eyes do not receive even the slightest amount of blue light.

Even the amount of light a man can see with his eyes shut is enough to interrupt the production of melatonin. A study reported in the journal Andrology, however, found that men who take supplemental melatonin before going to bed enjoy increased sperm count and sperm quality. As little as 1 mg is enough, and melatonin should only be taken before going to bed.

Sometimes male infertility can be corrected by taking label-directed doses of the B vitamin folic acid (folate) and L-carnitine, plus about 60 mg of a zinc supplement every day. Danish studies have found that infertile men who don’t suffer deficiencies of these nutrients sometimes gain enough added sperm count to become fathers when they supplement.

Any man who does not have azoospermia, that is, who has a low but non-zero sperm count, of course, can increase the number of sperm per ejaculation by refraining from ejaculation for 1 to 4 days before having intercourse with the intent of conceiving a child.  At least 1 day is necessary to make a difference, but abstaining from intercourse or ejaculation for more than 4 days will not further increase sperm count for timed  intercourse done while trying to conceive.

It is up to the female partner to determine when she is ovulating so intercourse can be timed for maximum chances of conception. It is up to the male partner to have avoided ejaculation long enough to provide enough semen with enough sperm to fertilize the egg through intercourse at the right time.

Men usually accumulate the maximum amount of semen during three to five days without ejaculation. After five days, the volume of semen does not continue increasing even if there is no intercourse or masturbation. A increased volume of semen can compensate for a low sperm count, and increase the chances of fertilization.

Men also increase their chances of becoming fathers by avoiding tobacco and alcohol. Due to the ubiquitous presence of chemicals in food and the environment only about 37 percent of men who neither drink nor smoke have “normal” sperm counts. Only about 12 percent of men who are heavy drinkers have normal sperm counts, and only about six percent of men who smoke have normal sperm counts.

Drinkers tend to have oligozoospermia, a low concentration of sperm in semen. Smokers tend to have asthenozoospermia, sperm that lack “swimming” ability. The greater the consumption of either alcohol or nicotine, the higher likelihood of these two male fertility issues.

Diet may also have an effect on male fertility. Eating foods rich in phytoestrogens, such as soy foods or beer (due to the plant estrogen content in hops), can reduce sperm production.

Zinc and the B vitamin folic acid are important to male fertility because they encourage natural cell death, terminating the life cycle of the follicle cells that hold the sperm in place in the testes. Antioxidants are important to the ability of the sperm to fertilize the egg. Without an adequate supply of antioxidants, the DNA in the nucleus of the sperm cannot condense into the compact form that joins with the DNA in the nucleus of the egg.

In addition to abstinence from ejaculation, alcohol, and tobacco, and attention to diet, men also benefit from changes in sexual technique. The missionary position results in the greatest projectile strength of the ejaculate, increasing chances of success while trying to conceive.

The simplest interventions to increase fertility in men involve changes in sexual technique. When couples are having intercourse during the woman’s height of fertility, usually days 11 through 16 of a 28-day menstrual period, conception is more likely when they have sex in the missionary position, man on top. The missionary position forces the penis into a boomerang shape that directs ejaculation in the direction of the recently released egg.

Also, although this only applies to sexual intercourse during the five days of the woman’s menstrual cycle when she is most likely to become pregnant, couples are more likely to become pregnant if they do not engage in foreplay. This is because foreplay raises the uterus in the abdomen and increases the distance the sperm must travel to reach the egg.

Two very simple and inexpensive nutritional supplements sometimes enhance men’s fertility, and not only when the man is deficient in the corresponding nutrients. The fertility nutrients are the B-vitamin folic acid and the trace mineral zinc.

A clinical trial at University Medical Centre at Nijmegen in the Netherlands found that sperm counts in infertile men increased an average of 74 per cent after taking 6 mg of folic acid and 75 mg of zinc every day for six months. Other research has found that taking 3,000 mg of the amino acid L-carnitine every day for 3 months is helpful when the problem is not sperm count, but rather sperm motility. Taking L-carnitine helps sperm burn glucose to propel themselves through the cervical mucus into the uterus. L-carnitine supplementation will not make every sperm motile, but one test found that the number of motile sperm increased about 50 per cent.

One other intervention that can be helpful in the overall plan to increase fertility in men is to wear boxers, not briefs. Loose-fitting underwear allows the testicles to descend away from the body. This keeps them cooler, and allows more sperm to reach maturity and flow into the prostate to be combined with semen.

2. Missionary position. Although position during intercourse is only important when the woman is fertile, the missionary position is best.  The penis is placed so that ejaculation is in the direction of the recently released egg.

3. Think zinc. European research has found that zinc supplements make increase male infertility even when the man is not zinc-deficient. The studies used 66 mg of zinc per day. Zinc picolinate is best, and should be complemented with a second supplement that provides 1 to 3 mg of copper per day.

4. Be aware of B vitamins, especially folic acid. This B vitamin also enhances sperm counts in men who are not necessarily deficient in the vitamin. A typical dosage is 6 mg per day.

5. Avoid any products containing cottonseed oil (such as cooking oil, shortening, or margarine containing cottonseed oil). Cottonseed contains gossypol, which is being investigated for use as the basis of a male oral contraceptive pill.

6. If you smoke, quit. Smoking produces chemicals that interfere with the normal maturation of sperm cells. If you cannot quit smoking, then take 500 mg of vitamin C per day to help offset the fertility effects of tobacco use. This may also be helpful when there is second-hand tobacco exposure.

7. If fertility has been devastated by chemotherapy, consider treatment with the herbal formula hochu-ekki-to. This Japanese herbal formula has been extensively investigated in clinical trials as a treatment for men who have fertility issues as a result of chemotherapy with doxorubicin (Adriamycin). In one Japanese clinical trial, 51 per cent of men using the herbal formula had increased sperm counts, and 20 per cent of couples not doing anything else to enhance their chances of conception were able to conceive within a year. The formula seems to work by helping sperm survive to maturity in the testes. In the United States and Canada, the formula is available to doctors who order it from Honso, USA.

Finally, don’t quit trying just because of a low sperm count. Even among men with a sperm count below 10 million per cc, 40 per cent are able to conceive.

While some miscarriages are caused because of risky behavior, that includes habits like alcohol drinking, smoking, drug abuse and even caffeine.

A sign of miscarriage is usually vaginal bleeding, which may be confused with some of the pregnancy signs (especially  implantation bleeding or spotting, which is usually the first indication of pregnancy).

Additionally, there are specific actions a woman must take in order to minimize a chance of miscarriage, and they include the following.

Consuming enough zinc rich foods or zinc supplements. If you are often cold or if you often have infections, if you are often feeling exhausted or having poor appetite, poor sense of taste and smell, or if your skin and hair is dry and you have white spots on your fingernail, you very probably suffer from zinc deficiency. And since zinc is one of the most important minerals for your reproductive system for both men and women, make sure to consume zinc either in food or in form of supplements.

Woman cannot maintain pregnancy without proper progesterone levels which are also known as pregnancy hormones. If woman experiences low progesterone level, she might also suffer from PMS and luteal phase defect. In order to balance progesterone level, woman should increase magnesium and vitamin B6 intake. Both are found in seeds, nuts, egg yolk, dark green leafy vegetables and legumes.

Vitamin C supports the strength of your uterus, so make sure to consume proper amounts of vitamin C. If your uterus isn’t strong enough and if your connective tissue is weak, it is very possible a miscarriage will happen. Make sure to increase the level of vitamin C. Either take prenatal supplements or eat vitamin C rich food, such as citrus foods. Also make sure to eat enough bioflavonoids because they help the body to absorb more vitamin C and also contribute to the strength of the connective tissue. Bioflavonoids are found in all berries.

And once again: avoid bad habits such as smoking or inhaling secondary smoke, avoid alcohol and also skip caffeine for some time.

It is essential to eat foods rich in zinc, and every approximately every meal should contain at least 10% of recommended daily allowance (11 mg for adult males and 8 mg for females ; 11 mg during pregnancy and 12 during lactation). Bellow you will find a list of foods rich in zinc.

Oysters

Also called aphrodisiac are the most potent source of this ‘pregnancy mineral’. 100 grams of oysters contain more 25 milligrams of zinc, which is twice as much you need per day. Oysters, especially non-cultivated, are besides zinc, a great source of selenium, and both zinc and selenium are often low in the modern nutrition. Oysters are also a rich source of protein, carbohydrates and lipids, and are one of the top choices in low-cholesterol diets. As little as four medium size oysters supply the recommended daily allowance of iron, copper, iodine, magnesium, calcium, zinc, manganese and phosphorus. Oysters also tend to be excellent real food sources of Vitamin D. They are considered the healthiest when eaten raw on the half shell, but since raw foods oysters may carry bacteria, persons with chronic liver disease, impaired immune systems or cancer should avoid eating raw oysters.

Shellfish

Shellfish is right behind oysters – 100 grams of shellfish contains as much as 20 milligrams of zinc which is still more than recommended daily allowance. Most shellfish is naturally low in total and saturated fat, and only moderate in cholesterol content, which means that most shellfish can still fit into a heart healthy diet. Generally shellfish is a great source of omega 3 acids, minerals and proteins.

Brewer’s yeast

If you are vegan, or if you simply aren’t a fan of oysters and shellfish, then your choice for zinc rich food should be brewer’s yeast or/and wheat germ. They both contain 17 milligrams of zinc per 100 grams.

When Brewer’s yeast is used as a dietary supplement, it can provide the body with a number of essential vitamins and minerals including zinc and vitamin B. However, if you plan to include brewer’s yeast into your diet, start small, because it may cause gases or at least problems with digestion. Also avoid this supplement if you have candidiasis, gout, or high blood levels of uric acid. Brewer’s yeast might help you if you have diabetes, hypoglycemia, high cholesterol, eczema, nervousness, fatigue, and constipation, but you should definitely consult with your health provider and not experiment on your own.

Wheat bran, all bran cereal and some other enriched cereals are a great source of mineral zinc. Pine nuts, pecan nuts and cashew nuts contain more than 6 milligrams of zinc per 100 grams. Among cheeses, parmesan cheese is the zinc king, containing as much as 5 milligrams of zinc in 100 grams of parmesan.

Zinc rich foods include beef, lamb, pork, crabmeat, turkey, chicken, lobster, clams and salmon, but if you are a vegetarian you should pay special attention to consuming enough dairy products such as milk, yogurt and cheese. Brown rice should also be your choice, and don’t forget about whole wheat bread, wholegrain cereals, beans and potato. One of the top vegan zinc foods are also pumpkin seeds, since they offer one of the most concentrated non-meat food sources of zinc.

• zinc balances your blood sugar
• zinc boosts your immune system
• zinc supports your smell and taste sensitivity

Reasons good enough to eat zinc rich foods, aren’t they?

How do you know if you have zinc deficiency?

You might have zinc deficiency if you notice some of the following symptoms:

• impaired sense of taste and/or smell
• constant or frequent (skin) infections (not necessary acne, but acne are also often in connection with zinc deficiency)
• constant or frequent colds
• if you notice appetite loss
• growth retardation in children
• depression
• in more severe cases, zinc deficiency causes hair loss, diarrhea, lack of sexual development in males, hypogonadism in males, and eye and skin lesions

Although zinc is often poorly absorbed by human body (only a mere 15%-40% of the zinc actually gets absorbed by your body overall, which is especially true for non-meat zinc food sources) overdosing with zinc is also possible, especially if you consume zinc supplements and/or zinc enriched cereals in high amounts.

Symptoms of zinc overdose include stomach pain, vomiting, nausea, and cramping. Important indicator of zinc toxicity is metallic and bitter taste in the mouth.

Recommended daily allowance of zinc intake is approximately 11 mg for adult males and 8 mg for females (11 mg during pregnancy and 12 during lactation).

Connection between Zinc and Fertility

Studies prove there is a connection between zinc and fertility, also zinc is one of the most widely researched nutrients in connection with fertility, not only for women, but men too. Its role is to attract or more scientifically expressed utilize efficiently reproductive hormones, both progesterone and oestrogen. Therefore zinc is very important component of genetic material, and when people have problems with zinc deficiency, this can potentially cause chromosome changes in either males or females, contributing to (in)fertility problems and increased risk of miscarriage during first trimester of pregnancy.

Most often zinc is connected to male fertility for a good reason: zinc deficiency is one of the main causes of male infertility. Zinc is also one of the minerals that are found in high concentration in (healthy) sperm – it is essentially important for healthy sperm because it is used to create the sperm cell. Without proper amounts of zinc in sperm, the sperm cell can malfunction or not swim properly – zinc deficiency causes sperm abnormalities, such as reduced sperm count and abnormalities in sperm motility.