If you’re trying to conceive, you may be wondering whether your morning coffee could impact your fertility. With conflicting information available online, it can be challenging to know if you are taking the right steps. Below, we’ll take a look at the evidence behind caffeine’s effects on male fertility and offer much-needed guidance for those on their fertility journey.
What exactly is caffeine?
Caffeine is a natural stimulant which derives from various plants including coffee bean plants, tea leaves and cacao (the most raw form of chocolate). When we consume caffeine, it stimulates our nervous system, making us feel awake and alert – and sometimes kind of buzzed. Whilst natural, caffeine is classed as a drug – as it alters us both physically and mentally. Caffeine is absorbed by the body remarkably quickly, with almost all of it being processed within 45 minutes of consumption, though it continues to affect our system for hours afterwards.
Does caffeine affect male fertility and sperm quality?
When it comes to caffeine’s impact on male fertility, the scientific evidence presents a complex picture. While some studies suggest potential effects on reproductive health, others show minimal impact.
Sperm quality
Research indicates that caffeine consumption may affect various aspects of sperm quality. Studies have shown that high caffeine intake could potentially impact sperm concentration and motility (how well sperm can swim). One notable study found that men who consumed more than 300mg of caffeine daily showed slightly lower sperm counts compared to those with moderate consumption. However, these effects were most pronounced in those with excessive caffeine intake.
Sperm DNA integrity
It has also been shown that caffeine may also impact sperm DNA integrity. Some research, as shown in our blog, suggests that high caffeine consumption might affect the genetic material within sperm cells, whilst other studies have indicated that excessive caffeine intake could potentially increase DNA fragmentation in sperm, which may impact fertility outcomes. However, many other researchers have found that you do not need to get rid of your morning coffee as moderate consumption appears to have minimal effect on sperm DNA quality.
Oxidative stress
Caffeine’s relationship with oxidative stress is not quite so simple. Whilst some studies suggest that excessive caffeine consumption might increase oxidative stress in the body, others highlight coffee’s antioxidant properties. Recent research, however, indicates that moderate coffee consumption may actually help combat oxidative stress through its natural antioxidant compounds.
What food and drinks contain high levels of caffeine?
Caffeine appears in many common foods and beverages, often in surprising amounts. Whilst coffee is the most well-known source, with an average cup of filter coffee containing 95mg of caffeine, other significant sources include energy drinks (80-120mg per can), black tea (40-70mg per cup), and dark chocolate (20mg per 30g serving). Even decaffeinated coffee contains small amounts of caffeine (2-12mg per cup). Energy drinks and pre-workout supplements can also be particularly high in caffeine, sometimes containing up to 200mg per serving.
How much caffeine is safe while trying to conceive?
Whilst specific guidelines for men trying to conceive are limited, it’s wise to follow similar principles to those recommended during pregnancy. The Royal College of Obstetricians & Gynaecologists suggests limiting caffeine intake to less than 200 milligrams per day. Although research specifically focusing on male fertility is still emerging year on year, it’s still best to limit your caffeine while trying to conceive.
How else can you improve male fertility?
While you may want to cut out your morning coffee, other lifestyle factors can positively impact male fertility:
- Maintain a balanced, nutrient-rich diet rich in antioxidants and essential vitamins
- Exercise regularly while avoiding excessive intense workouts
- Quit smoking and limit alcohol consumption
- Maintain a healthy weight through proper diet and exercise
- Manage stress through relaxation techniques or mindfulness
- Consider taking male fertility supplements like Impryl to support reproductive health.
Whilst research into caffeine and male fertility is ongoing, we recommend taking a balanced approach by limiting intake to under 200mg daily. For those looking to optimise their fertility, combine this with positive lifestyle changes and consider supplementation. Visit our male fertility supplements page to discover how Impryl can support your fertility journey.
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References:
Ricci E, Viganò P, Cipriani S, Somigliana E, Chiaffarino F, Bulfoni A, Parazzini F. Coffee and caffeine intake and male infertility: a systematic review. Nutr J. 2017 Jun 24;16(1):37. doi: 10.1186/s12937-017-0257-2. PMID: 28646871; PMCID: PMC5482951.
Amelia K. Wesselink, Lauren A. Wise, Kenneth J. Rothman, Kristen A. Hahn, Ellen M. Mikkelsen, Shruthi Mahalingaiah, Elizabeth E. Hatch,
Caffeine and caffeinated beverage consumption and fecundability in a preconception cohort, Reproductive Toxicology, Volume 62, 2016, Pages 39-45, ISSN 0890-6238,
https://doi.org/10.1016/j.reprotox.2016.04.022.
Gonzalez de Mejia E, Ramirez-Mares MV. Impact of caffeine and coffee on our health. Trends Endocrinol Metab. 2014 Oct;25(10):489-92. doi: 10.1016/j.tem.2014.07.003. Epub 2014 Aug 11. PMID: 25124982.
Ricci E, Viganò P, Cipriani S, Somigliana E, Chiaffarino F, Bulfoni A, Parazzini F. Coffee and caffeine intake and male infertility: a systematic review. Nutr J. 2017 Jun 24;16(1):37. doi: 10.1186/s12937-017-0257-2. PMID: 28646871; PMCID: PMC5482951.
Ricci E, Viganò P, Cipriani S, Somigliana E, Chiaffarino F, Bulfoni A, Parazzini F. Coffee and caffeine intake and male infertility: a systematic review. Nutr J. 2017 Jun 24;16(1):37. doi: 10.1186/s12937-017-0257-2. PMID: 28646871; PMCID: PMC5482951.