Pulling Down the Moon

Nutrition for Fertility Is Not Just for Women

September 10, 2001

Nutrition and lifestyle habits can have an important impact on male fertility. Did you know that carrying extra weight is associated with lower sperm quality? Diabetes also may impair sperm quality. Making changes to your diet like limiting added sugar and refined carbs and maximizing fruit and vegetable intake can not only support achieving a healthy weight but also may help improve sperm quality.


In addition, there are specific nutrients that may be helpful for optimizing sperm quality.


1. Omega-3 fatty acids : the outer covering or membrane around sperm is rich in the omega-3 fatty acids, EPA and DHA, which help maintain the membrane fluidity allowing for fertilization of the egg. Foods rich in EPA and DHA, include fatty fish like wild salmon and sardines. Egg yolks may also contain some DHA. Our body can convert small amounts of the plant form of omega-3 fatty acids, ALA or alpha-linolenic acid (found in flaxseed, walnuts, and chia seeds), to EPA and DHA, but only small amounts. The main health benefits of omega-3 fatty acids seem to be attributable to EPA and DHA.


2. Folate: Folate is essential for DNA synthesis and repair and may play a role in ensuring the integrity of DNA within the sperm. Folate-rich foods include leafy greens, spinach, asparagus, Brussels sprouts, oranges, and avocado.


3. Antioxidants: Antioxidants include nutrients like vitamins A, C, and E and the pigments that make up fruits and vegetables. Carrots, winter squash, and sweet potatoes are rich in vitamin A, while strawberries, oranges, broccoli, and red peppers are rich in vitamin C. Vitamin E-rich foods including almonds, hazelnuts, sunflower seeds, peanuts and peanut butter, and avocado.



Pulling Down the Moon nutritionists are not only experts in fertility nutrition for women, but we also specialize in using nutrition to optimize male fertility. Appointments available in-center or via phone or video conference for your convenience.

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Tips for Spring Restoration

February 18, 2025
Despite the snow, spring has officially arrived this month! March brings the promise of new life. We love this time of year. The ground starts to smell fresh and ripe. Small green buds begin to swell from the earth reaching up, up, up. Birds chatter in the trees. The sun stays in the sky a little longer each day. After a long, cold winter of hibernation, spring restores nature’s beauty. Spring inspires us to restore ourselves, too and these self-care techniques will lead you to restoration of mind, body and spirit. Hydrate. Drink a glass or two of water first thing in the morning. Keeping yourself hydrated helps boost your mood, improves brain power and protects you against disease. Make a gratitude list. Spending just a few minutes a day writing down what you are grateful for can dramatically shift your day. The more gratitude you have, the more open to abundance you become. Breathe. Set aside a few minutes each day to practice breathing. There are so many benefits! Among them, diaphragmatic breathing alleviates stress, reduces pain, strengthens internal muscles and moves blood to organs and tissues. If you aren't sure how to get started, then try our next drop-in yoga class, Circulate Uterine Blood Flow Practice with PDtM co-founder Beth Heller on our Fully Fertile App, or schedule an Soothe the Senses: Calm the Nervous System Fertility Enhancing Massage™ to receive some hands-on breath work coaching. Stretch. Five to 10 minutes of stretching in the morning increases energy levels, enhances circulation, reduces injury and centers your mind. Even better is a regular yoga practice. Get started by downloading the Fully Fertile App today to give you a jump start! Our next Signature Yoga for Fertility Series begins on March 29th to reduce anxiety and stress by 20% or more in just six weeks. Eliminate something from your diet that isn’t serving you. I nstead of overhauling your entire diet, start by taking out one food that doesn’t nourish your body. Replace it with a different item that supports your desire for restoration. Learn even more by working with scheduling a nutrition consult ! We look forward to seeing you virtually or in-person at one of our centers to help you get started. Many wishes for a beautiful spring!
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