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According to researchers, nutritional supplements may improve sperm count and motility, as well as morphology and overall sperm quality. Here's what you should know about the most important vitamins, minerals, supplements, and lifestyle choices for male fertility.
Best Vitamins for Male Fertility
While certain sperm abnormalities are inherited, the food you eat and the minerals they contain may influence the quality of your sperm. According to research, diets rich in healthy fats, antioxidants, and carotenoids derived from fruits, vegetables, and whole grains (such as the Mediterranean diet) are connected with increased sperm concentration and motility. In contrast, diets high in processed foods, simple carbohydrates (carbs abundant in sugar but lacking in fibre and other nutrients), and trans and saturated fats have been related to infertility.According to research, the following vitamins and minerals are most significant for promoting fertility in males who are attempting to conceive.
Zinc
Zinc is one of the most significant nutrients for male fertility because it is required for sperm generation, morphology, count, and appropriate sperm function. According to Dr Sonam Gupta, zinc concentration in semen is closely associated with sperm quality—men with infertility often have low zinc levels in their semen.Still, the evidence is mixed—some studies suggest that zinc supplementation enhances sperm motility in infertile men, while others show no benefit.
Because your body has no method of storing zinc, you must ensure that you are getting your recommended dietary requirement of 11 milligrams of zinc per day from the foods you eat and, if necessary, from supplements.
Zinc is plentiful in meat, fish, and seafood. The best food sources of zinc are:
- Oysters
- Crab
- Fortified breakfast cereals
- Pumpkin seeds
- Pork
- Turkey
- Shrimp
- Lentils
Vitamin C
Vitamin C is a potent antioxidant that can help minimise free radical damage and improve sperm quality.Sperm are especially vulnerable to oxidative stress from free radicals. Evidence suggests that oxidative stress-induced sperm destruction accounts for 30% to 80% of male subfertility cases.
Again, the evidence of vitamin C supplementation's effect on sperm quality is mixed. Vitamin C may increase semen quality by lowering oxidative stress and increasing antioxidant status. Others discovered that vitamin C and other antioxidants did not affect sperm quality in infertile males.
While it is still not confirmed whether vitamin C supplementation will aid in increasing fertility, it is still critical to ensure that you are getting enough vitamin C from your food to maintain healthy sperm production, which is advised for men at 90 milligrams daily.
Some of the best sources of vitamin C are:
- Red peppers
- Citrus fruits and drinks, including oranges and grapefruits
- Kiwifruit
- Broccoli
- Strawberries
- Brussels sprouts
- Cantaloupe
Selenium
Selenium is another essential mineral for proper sperm production. According to studies, insufficient selenium intake harms sperm health, and men with infertility have lower amounts of this mineral in their blood.While increasing selenium intake is connected with improved sperm quality, research on whether selenium supplementation improves fertility has yielded conflicting results. If you do not have a selenium deficit, there is no evidence that supplementing with selenium would improve your fertility. Additionally, too much selenium may cause fertility problems, so it's crucial to have enough but not too much; the recommended daily dose for men is 55 microgrammes.
Selenium is found in numerous foods, including:
- Brazil nuts
- Fish and seafood, including tuna, halibut, sardines and prawns
- Poultry, including turkey and chicken
- Cottage Cheese
- Rice
Vitamin E
Vitamin E refers to a group of fat-soluble antioxidants that defend against free radical damage and play a crucial role in the protection of sperm membranes. Because of these activities, scientists believe vitamin E can boost mitochondrial activity in sperm and reduce sperm damage.The recommended daily intake of vitamin E for males is 15 milligrams, and the greatest food sources of vitamin E are:
- Nuts and seeds include sunflower seeds, almonds, hazelnuts, and peanuts.
- Vegetable oils include wheat germ, sunflower, and safflower oils.
- Green green veggies, such as spinach and broccoli.
The Top Supplements for Male Fertility
According to Dr Sonam Gupta, the following supplements may improve sperm quality, particularly if you aren't getting enough of the nutrients they provide through your diet—but keep in mind that it's always a good idea to consult with your doctor before adding new supplements to your regimen to avoid interactions with any medications you are taking.Coenzyme Q10
Coenzyme Q10, commonly known as ubiquinol, is one of the most researched and promising supplements for increasing male fertility. Coenzyme Q10 is an antioxidant that your body naturally produces and stores in its mitochondria. Its antioxidant capabilities may aid in preventing sperm from free radical damage.Males who supplemented with CoQ10 had significantly higher sperm concentration and motility than those who took a placebo. Experts with a subspeciality in male infertility and microsurgery prescribe 300 to 400 milligrams of a generic coenzyme Q10 supplement per day to male infertility patients.
Omega-3 Fatty Acids
In terms of male fertility supplements, DHA omega-3 fatty acid supplementation appears to have some of the strongest data supporting its use.Fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are key components of sperm cell membranes, and omega-3 fatty acid intake is directly proportional to sperm quality—so the more you ingest, the better your sperm.
A recent evaluation of the effects of the omega-3 fatty acids EPA and DHA on male infertility discovered that men who received omega-3 therapies had considerably higher sperm motility than men who took a placebo.
If you don't get enough omega-3s from foods like fatty fish, walnuts, chia, and flax seeds, you should consider taking a supplement.
Prenatal vitamins for men
Women who are trying to conceive are usually encouraged to take prenatal vitamins, but men's prenatal vitamins are also gaining popularity. Prenatal supplements for men are designed to improve overall sperm health. It contains a variety of vitamins and minerals, as well as additional substances and antioxidants promoted as male fertility boosters, including maca, CoQ10, and acetyl L-carnitine.A male prenatal multivitamin can help you address nutritional gaps in your diet and avoid deficiencies that may impair sperm quality. When selecting men's prenatal supplements, avoid formulas that include untested chemicals or excessive doses of vitamins and minerals.
How To Boost Male Fertility?
Similar to taking supplements, there are some lifestyle changes you make to help increase your fertility. Men are continually producing new sperm. This means lifestyle adjustments can make a big impact relatively quickly, as new sperm develops in about three months.You can improve your fertility by implementing these healthy behaviours into your daily life:
- Follow a well-balanced diet: Diets heavy in fruits and vegetables, fibre, lean protein, and healthy fats, such as the Mediterranean diet, are linked to higher rates of fertility in men.
- Maintain a healthy body weight: While overweight men can have healthy infants, research indicates that being overweight or obese can make it more difficult to conceive a child.
- Exercise regularly: Experts recommend 150 minutes of moderate-intensity physical activity and two days of strength training each week. Moderate exercise helps you maintain a healthy weight and manage stress, both of which promote fertility. But don't overdo it—men who exercise frequently and rigorously have worse sperm quality than moderate exercisers.
- Quit smoking: Smoking remains the most reliable modifiable factor that influences sperm quality.
- Limit your alcohol consumption: Chronic alcohol intake has been linked to poor sperm quality.
- Avoid applying severe heat or pressure on your testicles: Experts caution against using hot pools, saunas, laptops on the lap, seat warmers or even tight pants, as all of these might have a negative influence on sperm quality. Consider avoiding excessive cycling, which puts extra strain on the genitals.
- Get sufficient sleep: Sleep deprivation may have an impact on both male and female fertility.
- Manage your stress: Stress might worsen infertility. As a result, good stress management is especially vital when trying to conceive.
- Avoid taking exogenous testosterone: Supplementing with testosterone disrupts your body's natural signals that control the production of new sperm, resulting in reduced sperm count and fertility."Before beginning testosterone replacement therapy, a man should have a detailed discussion regarding his fertility goals with their healthcare provider.
When to See a Doctor?
If you've been trying to conceive for 12 months and haven't succeeded, you might consider getting a fertility evaluation. If you are aware of any risk factors for infertility, you should seek treatment as soon as possible.According to experts, certain risk factors require early investigation, including a history of varicocele (dilated veins in the scrotum), an undescended testis in childhood, obesity, diabetes or other hormone abnormalities, hereditary illnesses such as Klinefelter's syndrome, or testosterone supplementation.
It is also recommended that men who have problems with their sexual function and are unable to have sex or ejaculate, contact a urologist. Some men are unable to have intercourse owing to erectile dysfunction, while others have normal erections but are unable to ejaculate. Even if their sperm parameters are out of the ordinary, these couples are unable to conceive without assistance.
If you feel you have a low sperm count, experts recommend undergoing a semen analysis as soon as possible. The test is not burdensome, may provide reassurance, and in the worst-case scenario, could identify an issue sooner before the couple waits an entire year.
FAQs on Fertility Vitamins to Help Your Partner Conceive
- What vitamins are beneficial for males trying to conceive?
Studies have shown that vitamin E enhances sperm motility. Vitamin C regenerates vitamin E, therefore both vitamins may work synergistically to increase sperm function. Vitamin C has been linked to increased sperm count, motility, and morphology. - 2. What is the best dry fruit for healthy sperm?
Almonds, walnuts, and hazelnuts are high in nutrients that have been associated with healthier sperm, including omega-3 fatty acids, folate, and antioxidants like vitamin E, zinc, and selenium. These nutrients are known to protect sperm from free radical damage while also maintaining sperm structural integrity.
