Antioxidants and Fertility: Why Balance Matters for Egg and Sperm Health

By Sarah Laver
Embryologist, Nutritionalist Advisor @the_embryologist_nutritionist

The term ‘antioxidants’ is something most of us have heard before, but do you really know what they are and what they do? Where do you find them, and can you have too many? These are all questions that are important to ask, so let’s get started going through them.

Why do we need antioxidants?

Within the body there are thousands, if not millions, of reactions happening every second that produce molecules called reactive oxygen species (ROS). This is completely normal. These molecules aren’t inherently bad, but they do need to be balanced by antioxidants. Without that balance they may start to damage nearby cells. Antioxidants stabilise ROS and help prevent this damage to cells such as sperm and eggs.

If the balance between ROS and antioxidants tips in favour of ROS, a process called oxidative stress occurs. This is when damage may occur to cells, including sperm and eggs. Structures inside the cell such as DNA (which carries genetic information) and mitochondria (the cell’s energy producers) may be affected.

What may cause increased oxidative stress?

A little oxidative stress is normal, but higher levels may be caused by factors such as illness, infections, inflammation, increased psychological stress, intense exercise, sleep disruption, alcohol, and smoking. If levels start to impact the sperm and eggs, we may see increased DNA fragmentation, reduced sperm motility, lower fertilisation rates and slower embryo development.

Where do you find antioxidants?

The body naturally produces its own antioxidants and that may be adequate to balance any oxidative stress a lot of the time. However, when demand is higher we can also obtain antioxidants from the diet. Micronutrients such as zinc, selenium, vitamin E, and vitamin C all support antioxidant actions. Other plant phytonutrients such as beta carotene and lycopene also act as antioxidants in the body when consumed, so consuming a wide variety of nuts, seeds, fruits and vegetables is a great way to ensure you’re getting those valuable antioxidants in. A third place to find antioxidants is in supplemental form. It’s usual to find an array of them within a multi and they can be sourced separately as well.

Can you have too many?

The short answer is yes, because the body works best in balance. If the balance tips too far towards antioxidants rather than ROS, then a process called reductive stress may occur which can also be harmful for cells. For this reason, it is always important to seek specialist advice before adding lots of concentrated antioxidant supplements into your routine without knowing if you actually need them. The One contains a good balance of antioxidants to help supplement your diet.

Practical takeaways

Here are a few easy ways to increase your dietary intake of antioxidants a much safer way to go:

1. Add some berries (blueberries, raspberries, blackberries) to some Greek yoghurt at breakfast or as a snack. Dark berries contain higher levels of antioxidants, and frozen berries are just as good!
2.  Add some sun-dried tomatoes to your meals. Lycopene, an antioxidant, is found in tomatoes and its levels increase when they are cooked.
3. Swap out your mashed potato for some mashed sweet potato. The orange colour in many fruit and vegetables comes from beta carotene, another great antioxidant.

The One contains antioxidants like beta carotene, Vitamin C, Vitamin E, CoQ10 as well as
nutrients that support the antioxidant enzymes like Selenium, Zinc, and NAC.