Reduced sperm quality can be linked to dietary and lifestyle factors. Diet lacking in essential vitamins such as zinc, vitamin D and antioxidants, coupled with excessive alcohol use and smoking can reduce the quality of your sperm and increase DNA damage.

Studies have shown that elevated DNA damage in sperm can result in poor fertilisation, poor embryos quality and increased miscarriage rates.

During lockdown, is there anything you can do to improve your sperm quality? The answer is absolutely.

By making some healthy changes to your diet and lifestyle, it can be a great way to help improve the quality and quantity of your sperm.

1. Quit smoking and limit alcohol intake

It is widely known that smoking and excessive alcohol consumption have detrimental effects on the health of both males and females.

It can also have a negative impact on fertility, and an adverse effect on the IVF outcome of patients, resulting in a reduced ongoing pregnancy and delivery rate.

2. Improve your diet

Making some healthy changes to your diet can be a great way to help improve the quality and quantity of your sperm.

Zinc has been shown to boost sexual health and improve sperm motility and can be found in foods such as oysters, mussels, and lobster.

Increasing your intake of antioxidants can also help to improve your sperm quality, research showing that foods such as nuts, berries, spinach and dark chocolate are a fantastic weapon against free radicals that damage sperm.

3. Make sure you get enough vitamin D

People usually become deficient in vitamin D during the winter months because they don’t go outside as often, and throughout lockdown, you may be at an even higher risk. We get a good portion of vitamin D from UV light, but we can still get a reasonable amount from our diet.

Fertility First has recognised the importance of sufficient vitamin D levels in both our male and female patients trying to conceive.

Our clinic has routinely tested the vitamin D levels in all our patients as part of our preliminary assessment and has been doing so for over 10 years. Vitamin D has been shown to increase testosterone levels and not only improve sperm quality, but it also has a significant impact on female fertility. Foods rich in vitamin D include oily fish (salmon and tuna), cheese, eggs, yoghurt and mushrooms.

For more information on foods that can help improve your health and the quality of your sperm, please refer to some of our additional articles we’ve written over the past number of years.

• What foods can I eat to improve my sperm count?
• Fast food and pregnancy
• Can nuts help male fertility?
• Low iodine levels and delayed conception
• Can diet affect fertility?

The post Improve your sperm quality during lockdown appeared first on Fertility First.

We’ve posted in the past about the importance of vitamin D and how it impacts sperm health and embryo quality. Recently, researchers from Oregon Health and Science University and Portland State University in the United States have revealed a strong link between vitamin D and mitochondrial biogenesis in developing eggs.

What does this mean?

Essentially, human eggs will develop and mature in follicles located in the ovary. The growth and development is controlled by local factors in addition to mediating actions of gonadotropins (the FSH injections you have to take during your cycle). The studies have determined that vitamin D plays a key role in helping to regulate physiological functions that control reproduction and influence the metabolism and signalling pathways in the ovary.

In mouse studies, it was discovered that mice who were fed a diet that was deficient in vitamin D had fewer mature eggs, impaired follicular development and estrogen biosynthesis was disrupted due to poor gene expression.

In contrast, vitamin D3 supplementation helped to promote granulosa cell proliferation. This is important because granulosa cells form the single layer surrounding your developing eggs, and are involved with the production of sex steroids which impact the quality of your eggs.

Fertility First has recognised the importance of sufficient vitamin D levels in our male and female patients trying to conceive for over 10 years. As a result, our clinic will routinely test the vitamin D levels in all our patients as part of our preliminary assessment.

And where can you find vitamin D?

Foods that are rich sources of vitamin D include fatty fish such as tuna and salmon, cheese, egg yolks and orange juice. Vitamin D can also be found in mushrooms exposed to sunlight (some are commercially available), and you can also help boost your vitamin D intake by stepping outside and spending about 10-30 minutes in the sunshine. For recommended guidelines for spending time in the sun to boost your vitamin D levels, you may want to check the resources on the Cancer Council’s website.

Looking for more personalised information to assist with your fertility journey? Contact us to schedule a consultation with our expert team.

The post Can vitamin D affect follicular development and egg maturity? appeared first on Fertility First.

Recent studies show that the benefits of having sufficient levels of vitamin D don’t simply stop at fertility. Rather, it appears to regulate “innate and adaptive immunity” in ways that will help to reduce the viral load of patients exposed to COVID-19.

A study just released has provided strong evidence that shows that by having sufficient levels of vitamin D, complications associated with COVID-19 can be reduced by up to 54% as well as morbidity rates. The study found that out of the 235 patients who were hospitalised with COVID-19 infection, those with vitamin D levels of 30ng/ml had a significantly lower severity of symptoms. The study suggested that vitamin D sufficiency may in fact help to modulate the body’s immune response to viral infections.

During these unprecedented times where we are constantly facing days or weeks of self-isolation and lockdowns, limited exposure to natural sunlight may result in a significant portion of the population become vitamin-D deficient and as a result, may place them in a higher risk category.

It is important, more than ever at the moment to ensure you are remaining healthy and looking after yourself. It is difficult when faced with long periods of self-isolation, however, you can help boost your vitamin-D levels through your diet and supplements at your local pharmacy.

It is important, however, to note that like with every vitamin, taking too much can limit the benefits and possibly cause more harm than good.

For expert guidance and information on dosage, we would suggest contacting your fertility specialist.

The post Vitamin D in the time of Covid-19 appeared first on Fertility First.

The “sunshine” nutrient is already known for its immunity benefits and has been shown to be effective in helping to combat the common cold, flu and various pox families. A recent study to come out of Dublin has shown that countries in Europe where people had lower sunlight exposure and lower vitamin D levels experiences the highest number of infections and death rates.

As we are now faced with uncertain times and much of the population are self-isolating in an attempt to help reduce the spread of COVID-19, limited exposure to natural sunlight could see many people becoming vitamin D deficient.

Fertility First has recognised the importance of sufficient vitamin D levels not only in our female patients, but also our male patients for over 10 years and routinely test our patients’ vitamin D levels as part of our preliminary assessment and treatment programs.

If you’re unable to leave the house for extended periods of time, there’s a risk that you may not be getting adequate doses of vitamin D from the sun, especially given that daylight savings has ended and we’re looking at shorter and colder days.

There is, however, a way to ensure you’re getting enough vitamin D and that is through your diet. Foods that are rich in vitamin D include cheese, egg yolks, oily fish such as salmon and tuna, orange juice and mushrooms.

You can also find vitamin D supplements at your local pharmacy, however it’s important to note that like with every vitamin, taking too much can limit the benefits and possibly cause more harm than good.

For expert guidance and information on dosage, we would suggest contacting your fertility specialist.

The post Can your Vitamin D levels help lower your risk of COVID-19 infection? appeared first on Fertility First.

We have previously posted about the benefits of nutrients such as folate, vitamin E and vitamin D, and emphasised why maintaining good hygiene and health is essential. We have all learnt from an early age that vitamin C is one of the safest and most effective nutrients that helps maintain a healthy immune system.

Vitamin C assists in preventing colds, provides protections against cardiovascular disease, helps to manage high blood pressure, prevents iron deficiency and some studies have suggested it may also reduce the risk of developing certain types of cancer and eye diseases such as cataracts and age related muscular degeneration. Vitamin C is also an antioxidant, which we know have numerous benefits to people trying to conceive.

How Vitamin C works

How does it work? Vitamin C is a water soluble vitamin, which means it dissolves in water and is carried to the tissues around your body, however it is not stored in the body and because of this, it needs to be replenished regularly in your diet. Vitamin C cannot be made in the body, therefore, it is even more important that it becomes an essential dietary component.

Research that was published in Belgium has also shown that vitamin C may also increase the uptake of folic acid. The study showed that vitamin C was able to increase the folate bioavailability and help the body absorb folic acid.

People who are at risk of vitamin D deficiency include infants who are fed evaporated milk, people with limited food availability, those who suffer from absorption problems and chronic diseases that cause severe intestinal malabsorption and people who smoke. Smokers and people exposed to second-hand smoke have been found to consistently have lowered plasma vitamin C levels than non-smokers due to the impact of excessive oxidative stress.

Vitamin C and fertility

In terms of fertility, how can vitamin C help boost your chances of conceiving?

Numerous studies have revealed that women with sufficient vitamin C levels have a greater chance of falling pregnant.

Vitamin C not only assists in improving the normal hormonal balance and providing your body with antioxidants, it can also assist in regulating ovarian function and menstrual cycles. In addition to improving hormonal balances, vitamin C has also been shown to improve uterine health which is essential for implantation and maintaining a healthy pregnancy.

In men, vitamin C has been shown to improve sperm health and is critical for the protection of sperm DNA.

We have posted previously about the damaging effects smoking has on sperm health by increasing DNA damage and oxidative damage. Vitamin C has shown to reduce the occurrence of chromosomal defects in sperm and therefore will assist in decreasing the risk of miscarriages.

As mentioned before, vitamin C is a water soluble vitamin, which means that it cannot be stored in the body. It is, therefore, extremely important that, your diet has sufficient vitamin C, but it is also essential that you stop smoking if you are trying to conceive.

Vitamin C in food

So, what foods should I eat to ensure I’m getting enough vitamin C?

Foods rich in vitamin C include broccoli, kale, kiwifruit, papaya, strawberries, capsicum, tomatoes and, of course, oranges. Keep eating those vitamin C rich foods and you’ll be doing what you can to ensure your body has enough to keep it going.

The post Why you should keep up your Vitamin C appeared first on Fertility First.

According to the Cancer Council, simply by spending a few minutes outside most days during the week can help maintain adequate vitamin D levels.

Vitamin D is formed in the skin when exposed to UV light, depending on the location, time of the day, time of the year, the environment and the amount of cloud coverage. Under normal circumstances, during colder months, when the UV index is lower, it’s essential to spend more time outside during the middle of the day with some skin uncovered. As we’re now faced with highly unusual circumstances and it’s not possible to spend as much time outdoors as recommended, it’s more important than ever to ensure your body is getting enough vitamin D.

What actually is vitamin D?

Vitamin D is a fat soluble vitamin that is produced naturally when directly exposed to sunlight as well as also being present in specific foods and supplements.

Essentially, vitamin D helps your body absorb calcium and phosphorus while also helping to boost healthy immune function.

Why is vitamin D so important?

Fertility First has recognised the importance of sufficient vitamin D levels not only in our female patients, but also our male patients for over 10 years and routinely test our patients’ vitamin D levels as part of our preliminary assessment and treatment programs.

Studies have shown in the past that vitamin D deficiency could potentially be a crucial factor in couples struggling with fertility. Current research from the University of Curtin in Perth has shown that women who suffer from vitamin D deficiency are less likely to develop mature eggs and as a result, would produce poor quality embryos.

Furthermore, research presented for the past two years at the European Society of Human Reproduction and Embryology (ESHRE) has shown that vitamin D is beneficial to follicular development, menstrual cycle regulation and has been strongly associated with semen quality, morphology, concentration and motility.

In addition to improving endometrium quality, studies have shown that vitamin D also has a positive impact on male and female reproductive tissues.

Vitamin D deficiency has been linked to reduced sperm concentration and motility, as well as negatively affect egg maturity and quality.

A recent Australian study that came out of Western Australia in December 2019 has shown there is a strong correlation between vitamin D levels and egg maturity and quality. After analysing the cells of over 300 women, the study found that women who had insufficient levels of vitamin D were less likely to develop mature eggs and as a result had a lower chance of producing quality embryos.

Although IVF procedures had previously been suspended, the return to allow IVF procedures from the Australian government means potentially anyone can return to this journey now.

Amidst self-isolation attempts, however, there are still some important steps you can make towards achieving a successful pregnancy. Whether you’re trying naturally or making preparations to start a cycle when the restrictions have been lifted, ensuring your body has sufficient vitamin D is essential to achieving a healthy pregnancy and something you can do during this time.

If you’re unable to leave the house for extended periods of time, there’s a risk that you may not be getting adequate doses of vitamin D from the sun, especially given that daylight savings has ended and we’re looking at shorter and colder days.

There is, however, a way to ensure you’re getting enough vitamin D and that is through your diet. Foods that are rich in vitamin D include cheese, egg yolks, oily fish such as salmon and tuna, orange juice and mushrooms.

You can also find vitamin D supplements at your local pharmacy, however it’s important to note that like with every vitamin, taking too much can limit the benefits and possibly cause more harm than good.

For expert guidance and information on dosage, we would suggest contacting your fertility specialist.

The post Top foods for fertility: Vitamin D appeared first on Fertility First.

The short answer is yes, and looking after your health and hygiene plays a huge factor in prevention.

To limit the spread of COVID-19, practising basic hygiene is essential. Washing hands, using hand sanitiser and minimise contact with others, especially if they are feeling unwell.

Your immune system and general health are just as important. The best way to boost your immune system essentially is through diet and ensuing you’re consuming the correct foods.

1. Vitamin C

Most people will know how important vitamin C is for a healthy immune system. In addition to helping to keep away coughs and colds, vitamin C also keeps your skin, bones and connective tissue strong and healthy, helps to heal wounds and prevent infection and is crucial for assisting your body to absorb iron from your blood.

Where can you find vitamin C? Vitamin C isn’t only found in oranges and citrus fruits, it is also found in berries, blackcurrants, sprouts, broccoli, tomatoes and capsicum.

2. Vitamin A

Vitamin A has an antioxidant effect on your body, which will help to strengthen your immune system so your body can help fight infection. The most effective and safest way to consume vitamin A is through carotenoid-containing fruits and vegetables such as carrots, sweet potatoes, papayas, watermelon, pink grapefruit and tomatoes.

3. Vitamin E

In addition to helping improve sperm production, Vitamin E is also a very effective antioxidant, helping your body fight off infections by boosting your immune system. Foods high in vitamin E include nuts such as almonds, peanuts and hazelnuts, spinach and broccoli, and plant based oils such as sunflower oil.

4. Vitamin D

Fertility First has recognised the importance of sufficient vitamin D levels not only in our female patients, but also our male patients for over 10 years and routinely test our patients’ vitamin D levels as part of our preliminary assessment and treatment programs. Vitamin D can help to modulate immune responses and is produced by the body in response to sunlight. Recently, scientists from the University of Edinburgh found that Vitamin D may also influence T-Cells, the key cells involved with the immune system.

In addition to sunshine, vitamin D can be found in foods such as fatty fish like salmon and sardines, fortified foods such as milk, orange juice and cereals, eggs, and mushrooms.

5. Iron

The role of Iron is essential in providing the body with a strong immune system. Iron is important for cell proliferation, maturation and imperative for the function of lymphocytes, white blood cells that are responsible for specific responses to infection. It is especially important for women, particularly if they are pregnant or trying to conceive. Foods rich in iron include read meat such as beef, lamb and kangaroo, liver, canned salmon, tofu, nuts such as cashews and almonds, quinoa, kale, broccoli, spinach and green beans.

6. Zinc

Zinc is essential for sexual health, has been known to increase testosterone levels and improve sperm motility in many cases. It also helps to metabolise nutrients and maintains a healthy immune system by growing and repairing body tissues. As your body doesn’t store zinc, it is important to eat enough every day to ensure you are able to maintain daily requirements and keep your immune system healthy. Foods rich in zinc include meat such as beef, lamb and port, shellfish such as oysters, lentils, chickpeas and beans, nuts and seeds, eggs and dairy, and vegetables such as green beans, kale, potatoes. As an added bonus, a reasonable amount of zinc has been found in dark chocolate!

It is crucial to note that like all medications and supplements, they can have benefits and can also be dangerous to exceed the daily recommended dose. We encourage our patients to maintain a healthy diet and lifestyle when looking at undergoing fertility treatment during this time and strongly suggest that when in doubt, check with your fertility specialist and be guided by The Australian Government Department of Health.

The post Six essential vitamins and minerals for a strong and healthy immune system appeared first on Fertility First.

A sperm cell is the male sex cell which consists of a head, midpiece and tail and like the egg from the female, carries a total of 23 chromosomes.

The head makes up about 10% of the entire sperm cell, however, it is the most important part of the sperm as it contains the genetic material required to form a whole new organism. It should be a nice oval shape attached to a midpiece and a long, uncoiled tail. The midpiece of the sperm contains mitochondria, little powerhouse cells which basically provide the energy needed to swim effectively towards the egg. To swim towards the egg, the sperm needs a long, thin tail to help the sperm swim and propel the cell towards the egg.

Sperm morphology is an important factor in determining your fertility, the shape and size of the sperm impacting the sperm’s ability to not only physically swim to the egg, but also to fertilise an egg and produce a healthy embryo.

You can find out more about sperm and fertility testing, along with male fertility here at Fertility First.

Is there anything you can do to help improve the quality of your sperm?

Believe it or not, there are a number of nutrients that have been scientifically proven to help improve the quality of your sperm.

1. Zinc

Zinc has not only been shown to help boost your sperm count, but it has also shown to improve the quality too. Zinc has powerful antioxidant properties that help to keep the sperm healthy by protecting against reactive oxygen species (ROS), which have been known to damage sperm.

ROS can be caused by smoking, chemicals, pesticides and extreme heat and has been linked to idiopathic male infertility. Foods that have been known to be excellent sources of zinc are oysters, red meat, shellfish, dairy, nuts and beans and whole wheat grain products.

2. Folate

Folate is not just only suggested for pregnant women; low levels have been associated with poor DNA stability in sperm and male reproductive function. Foods rich in folate are green leafy vegetables, fruit such as oranges, nuts, beans, whole grains and enriched flour products such as pasta and breads.

3. Vitamin D

Fertility First has recognised the importance of vitamin D levels in both our female and our male patients for over 10 years, and routine testing is carried out as part of our preliminary assessment when patients begin their fertility journey. Recent studies have supported this and shown there is a strong link between low vitamin D levels in male patients and poor sperm morphology.

Foods such as mushrooms, oily fish such as salmon and tuna, cheese, egg yolks and fortified milk and yoghurt are just a few of the ways you can increase your vitamin D intake. Vitamin D is also available in supplements and you can also boost your vitamin D intake by spending approximately 10-15 in the sun – note that sensible sun protection does not put people at risk of vitamin D deficiency.

4. Vitamin B12

There have been numerous studies that have shown the vitamin B12 has a beneficial effect on sperm quality, reducing the levels of oxidative damage to sperm. Furthermore, it has previously been revealed that infertile men have lower plasma vitamin B12 concentrations. Rich sources of vitamin B12 are found in fish and seafood, meat and poultry, dairy products and cereals.

5. Vitamin C

There are so many benefits of vitamin C. It’s a vitamin necessary for growth and repair of various body tissues, provides valuable support for your immune system, an effective antioxidant and assists with the absorption of iron. In addition to this, increasing your vitamin C intake has been linked to an improvement in sperm morphology.

The antioxidant properties can help to reduce the amount of DNA damage in sperm and significantly improve sperm morphology which will result in improved fertilisation rates and embryo quality. Furthermore, studies involving smokers, who have a substantially higher degree of sperm DNA fragmentation, showed remarkable improvement in sperm quality when increasing the amount of ascorbic acid.

Interested in learning more about improving sperm quality? Visit our guide to the most common causes of male infertility for more information.

The post What should a normal sperm look like? appeared first on Fertility First.

Fertility First has recognised the importance of sufficient vitamin D levels not only in our female patients, but also our male patients for over 10 years and routinely test our patients’ vitamin D levels as part of our preliminary assessment and treatment programs.

Data presented at the European Society of Human Reproduction and Embryology (ESHRE) in both 2018 and this year has supported these findings and reinforced our clinic’s position on the importance of vitamin D testing. Low levels of vitamin D in females trying to conceive have been strongly linked to miscarriage rates, poor embryo development and recurrent implantation failure.

Recent studies have also shown there is a significant association between semen quality and vitamin D levels in male patients undergoing fertility treatment. Data released at the European Congress of Endocrinology showed that low levels of vitamin D were linked to reduced sperm quality, and concentration.

It is estimated that between approximately 31-58% of Australians are deficient in vitamin D. Vitamin D is an important vitamin that is predominantly absorbed by the skin through sunlight and in addition to providing your body with strong bones and muscles, it has been shown to reduce the risks of cardiovascular disease, cognitive impairment, severe asthma in children and cancer.

So where can you get vitamin D? How much do you actually need to improve your sperm and embryo quality? It’s a very simple solution that can have a significant impact.

And where can you find vitamin D? Foods that are rich sources of vitamin D include fatty fish such as tuna and salmon, cheese, egg yolks and orange juice. Vitamin D can also be found in mushrooms exposed to sunlight (some are commercially available) and you can also help boost your vitamin D intake by stepping outside and spending about 10-30 minutes in the sunshine. For guidelines as to how much vitamin D, you may want to check the Cancer Council’s resource.

The post Vitamin D deficiency could be a key fertility factor appeared first on Fertility First.

Research out of the University of Birmingham in 2017 found that women who had sufficient levels of vitamin D were almost 34% more likely to achieve a positive pregnancy and a further 46% more were likely to have a clinical pregnancy than women who had low levels of serum vitamin D.

Another study published back in 2012 revealed that women who had sufficient vitamin D levels were nearly twice as likely to conceive in comparison to women who had decreased levels of vitamin D. This may be due to the effect vitamin D has on egg quality. Research has revealed that vitamin D has become an emerging factor that impacts female fertility and will influence IVF outcomes by affecting egg quality, maturity, assist in regulating ovulation in patients with ovulation disorders such as polycystic ovary syndrome (PCOS) and in men it can help improve the quality of sperm.

Fertility First has recognised for over 10 years, the importance of sufficient vitamin D levels in both our male and female patients trying to conceive. As a result, our clinic will routinely test the vitamin D levels in all our patients as part of our preliminary assessment.

Foods that are rich sources of vitamin D include oily fish such as tuna and salmon, cheese, egg yolks, mushrooms and orange juice.

The post Why you should consider your vitamin D levels when trying to conceive appeared first on Fertility First.