Vitamins,
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Zinc is the most important mineral for male fertility.
It is found in high concentrations in male sex organs and sperm. Zinc is necessary for making the outer membrane and tail of the sperm, and for sperm to mature properly. Zinc deficiency has been linked to low sperm counts and testosterone levels. Exposure to stress, cigarette smoke, pollution, and alcohol can deplete zinc. Zinc supplements have been shown to improve sperm count, motility, form, function, quality, and fertilizing capacity.
Men need a minimum of 15 mg of zinc per day, 30mg if you are vegetarian, however some natural health practitioners recommend up to 50 mg of Zinc per day for men with struggling sperm. Dutch researchers found that the men with fertility problems who took 5 mg of folic acid a day and 66 mg of zinc sulfate a day for 26 weeks had a 74% increase in total normal sperm count and a minor (4%) increase in abnormal sperm count.
Start eating Zinc-rich foods or taking Zinc supplements 3 months before conception, as it takes 90 days to produce sperm. Zinc food sources include:
Oysters are the richest food source of zinc but experts caution against eating too many raw oysters during because of the risk of food-borne illness and mercury. Oysters have long been known as aphrodisiacs. Scientists have found that oysters, along with mussels and clams, have high levels of two amino acids that help increase levels of sex hormones. Cooking reduces the quantity of the amino acids, so it’s best to eat the oysters raw.
If you are taking zinc supplements, you need to take copper as well to prevent copper deficiency (excessive zinc depletes copper).
Sources: Fertility Facts, Making Babies, What to Expect, WebMD, DrWeil
Folic acid
Studies show that men with low levels of B vitamin Folic Acid have lower sperm counts. Folic acid intake is associated with a statistically significant reduction in frequency of sperm abnormalities in healthy males. You can get the daily minimum of 400 micrograms from fortified breakfast cereals, leafy greens, legumes, and orange juice, but taking a supplement with folic acid is also a good idea. Sources: NHS, WebMD
Vitamin C
Vitamin C is an important anti-oxidant that helps prevent sperm defects and boosts sperm motility. Studies have shown that lower levels of vitamin C may lead to infertility and increased damage to the sperm's genetic material. In one study, 30 infertile but otherwise healthy men were given a placebo, 200 mg, or 1000 mg vitamin C daily. After one week, the group receiving 1000 mg per day had a 140% increase in sperm count, while there was no change in the placebo group. The 200 mg per day group had a 112% increase in sperm count. By the end of the 60-day study every participant in the vitamin C group had impregnated their partner, while no pregnancies occurred in the placebo group.
Make sure to get 500-1,000 mg of Vitamin C daily, especially if you smoke which saps the antioxidents in your system. Eat plenty of foods rich in vitamin C and other antioxidants. An 8-ounce glass of orange juice contains about 124 milligrams of Vitamin C. Sources: PubMed, MedScape, LiveStrong, BabyCenter
Vitamin D
Vitamin D is essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, which may boost libido. Try to get a minimum of 400 - 800 IU of vitamin D each day. An 8-ounce glass of Milk has 98 IU and a 3 oz serving of Salmon has 360 IU. Sources: Mercola, BabyCenter, MedScape
Vitamin E
Vitamin E is a powerful antioxidant that improves sperm count, quality, and motility. It helps keep the sperm membrane healthy and protects sperm from free-radical damage. Studies show that vitamin E supplements improve the sperm’s overall ability to penetrate an egg. IVF success rates are higher for couples in which the man takes vitamin E supplements. Vitamin E is easier to absorb in its natural form (d-alpha-tocopherol) than in the synthetic version (dl-alpha-tocopherol), a subtle but important difference. Read the label carefully. Men trying to conceive should take Vitamin E 400 IU from natural sources or supplements. Sources: BabyCenter, MayoClinic, PubMed
OMEGA 3 Oils
Essential fatty acids are necessary to the production of healthy sperm. They improve sperm membranes and protect sperm from oxidative stress. Omega-3s stimulate blood flow to sexual organs and improve sexual function. Inadequate intake of these fatty acids has been linked to poor sperm quality, abnormal sperm, poor motility, and low sperm count, largely because of their role in membrane structure.
Previous research has shown that men with poor sperm counts saw improvement after taking fish oil supplements high in omega-3 fats. A 2012 study by the journal Human Reproduction, found that high intake of omega-3 fats was linked to more normal sperm size and shape, while high intake of saturated fat (the bad fats, aka Trans Fats) was related to lower sperm concentration.
Men trying to conceive should take 1,000-5,000 mg of Omega Fish Oil supplements each day. It should be USP (United States Pharmacy) certified on the label to ensure safe levels of mercury and pesticides.
Other natural sources of Omega oils include wild salmon, sardines, herring and other low-mercury cold water fish, enriched eggs, pumpkin seeds and walnuts. Eating just over ½ cup of walnuts a day for 12 weeks improved sperm quality in healthy young men, according to researcher at UCLA. Walnuts are the only nuts with appreciable levels of omega-3 fatty acids.
Sources: Making Babies, Reproductive Partners, WebMD,
Selenium
Selenium is a trace mineral that protects cells from oxidative damage and is helpful for sperm function and fertility. Selenium improves sperm formation, quantity, structure, quality, motility, and function. The epididymis, the tube through which sperm pass from the testicle through the penis, needs selenium to function properly. Selenium deficiency has been linked to male infertility, while selenium supplementation in men has been shown to improve pregnancy rates.
Selenium is found in brazil nuts, eggs, garlic and oatmeal. A man can get the recommended amount from just a few Brazil nuts. 1 ounce of Brazil nuts provides 780 percent of the daily value for selenium, so the nuts should be eaten sparingly. Make sure to get 55 to 100 mcg of Selenium each day. Selenium is often found as part of an antioxidant supplement formula. Very high doses of selenium can be toxic. Note that selenium supplements may be harmful to men who have diabetes or who are at risk of developing the disease. Diabetics should not take selenium supplements, but get the nutrient through their diet.
Source: Fertility Facts, DrWeil
Coenzyme Q 10 for Men
A few studies have suggested that coenzyme Q10 may improve sperm counts and motility. CoQ10 is found in seminal fluid, where it helps protect sperm from damage and improves motility. Many alternative health practitioners recommend that men with sperm issues take 100 mg of CoQ10 daily, though traditional organizations believe it requires additional larger scale studies. Sources: Making Babies, Mayo Clinic
L-arginine
L-arginine is essential for sperm production, formation, and maturation. The head of the sperm contains high levels of L-arginine. L-arginine has been shown to improve sperm count, quality, and motility, although it is less beneficial when the initial sperm count is extremely low (less than 10 million per ml). For men with sperm issues, practitioners recommend 500 mg of L-arginine daily. For infertile men with sperm counts greater than 10 million per milliliter, many doctors recommend up to 4 grams of L-arginine per day for several months. Ask your doctor. Sources: Making Babies, Univ of Michigan Health Library , MedScape
L-carnitine
L-carnitine is essential for proper maturation and functioning of sperm. It is secreted in the epididymis, where its antioxidant properties help protect sperm from damage. Supplementing with L-carnitine can improve sperm count, quality, and motility in men with documented deficiencies in those areas. The higher the level of L-carnitine in the sperm, the higher the sperm count will be and the more motile the sperm. With a deficiency of L-carnitine, sperm development, function, and motility are all drastically reduced.
In a 2010 study in China, it was shown that L-carnitine is capable of significantly improving sperm motility and raising the rate of pregnancy, and is a safe and effective therapeutic option for low sperm motility. Natural health practitioners recommend men with sperm issues take 1-2 mg L-cartinine daily. Sources: DrBriffa, Making Babies, MedScape
Calcium
Calcium plays a key role in ensuring good sperm motility. Without sufficient calcium, sperm lack the ability and energy to penetrate an egg. Men should consume 250-1000 mg of calcium each day. Good calcium sources include skim milk (an 8-ounce glass has 302 mg) and yogurt (1 cup of plain yogurt contains 415 mg of calcium). Sources: BabyCenter, PubMed
Other Vitamins & Minerals for Male Fertility
In addition to the supplements above, make sure you are getting the following nutrients from your diet or a supplement:
It is found in high concentrations in male sex organs and sperm. Zinc is necessary for making the outer membrane and tail of the sperm, and for sperm to mature properly. Zinc deficiency has been linked to low sperm counts and testosterone levels. Exposure to stress, cigarette smoke, pollution, and alcohol can deplete zinc. Zinc supplements have been shown to improve sperm count, motility, form, function, quality, and fertilizing capacity.
Men need a minimum of 15 mg of zinc per day, 30mg if you are vegetarian, however some natural health practitioners recommend up to 50 mg of Zinc per day for men with struggling sperm. Dutch researchers found that the men with fertility problems who took 5 mg of folic acid a day and 66 mg of zinc sulfate a day for 26 weeks had a 74% increase in total normal sperm count and a minor (4%) increase in abnormal sperm count.
Start eating Zinc-rich foods or taking Zinc supplements 3 months before conception, as it takes 90 days to produce sperm. Zinc food sources include:
- Oysters (six medium oysters have 16 mg)
- Lean beef tenderloin (a 3-ounce serving has 4.8 mg)
- Baked beans (a 1-cup serving contains 3.5 mg)
- Dark chicken meat (2.38 mg per 3 ounces).
- Zinc is also found in lamb, pork, shellfish, spinach, and pumpkin seeds
Oysters are the richest food source of zinc but experts caution against eating too many raw oysters during because of the risk of food-borne illness and mercury. Oysters have long been known as aphrodisiacs. Scientists have found that oysters, along with mussels and clams, have high levels of two amino acids that help increase levels of sex hormones. Cooking reduces the quantity of the amino acids, so it’s best to eat the oysters raw.
If you are taking zinc supplements, you need to take copper as well to prevent copper deficiency (excessive zinc depletes copper).
Sources: Fertility Facts, Making Babies, What to Expect, WebMD, DrWeil
Folic acid
Studies show that men with low levels of B vitamin Folic Acid have lower sperm counts. Folic acid intake is associated with a statistically significant reduction in frequency of sperm abnormalities in healthy males. You can get the daily minimum of 400 micrograms from fortified breakfast cereals, leafy greens, legumes, and orange juice, but taking a supplement with folic acid is also a good idea. Sources: NHS, WebMD
Vitamin C
Vitamin C is an important anti-oxidant that helps prevent sperm defects and boosts sperm motility. Studies have shown that lower levels of vitamin C may lead to infertility and increased damage to the sperm's genetic material. In one study, 30 infertile but otherwise healthy men were given a placebo, 200 mg, or 1000 mg vitamin C daily. After one week, the group receiving 1000 mg per day had a 140% increase in sperm count, while there was no change in the placebo group. The 200 mg per day group had a 112% increase in sperm count. By the end of the 60-day study every participant in the vitamin C group had impregnated their partner, while no pregnancies occurred in the placebo group.
Make sure to get 500-1,000 mg of Vitamin C daily, especially if you smoke which saps the antioxidents in your system. Eat plenty of foods rich in vitamin C and other antioxidants. An 8-ounce glass of orange juice contains about 124 milligrams of Vitamin C. Sources: PubMed, MedScape, LiveStrong, BabyCenter
Vitamin D
Vitamin D is essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, which may boost libido. Try to get a minimum of 400 - 800 IU of vitamin D each day. An 8-ounce glass of Milk has 98 IU and a 3 oz serving of Salmon has 360 IU. Sources: Mercola, BabyCenter, MedScape
Vitamin E
Vitamin E is a powerful antioxidant that improves sperm count, quality, and motility. It helps keep the sperm membrane healthy and protects sperm from free-radical damage. Studies show that vitamin E supplements improve the sperm’s overall ability to penetrate an egg. IVF success rates are higher for couples in which the man takes vitamin E supplements. Vitamin E is easier to absorb in its natural form (d-alpha-tocopherol) than in the synthetic version (dl-alpha-tocopherol), a subtle but important difference. Read the label carefully. Men trying to conceive should take Vitamin E 400 IU from natural sources or supplements. Sources: BabyCenter, MayoClinic, PubMed
OMEGA 3 Oils
Essential fatty acids are necessary to the production of healthy sperm. They improve sperm membranes and protect sperm from oxidative stress. Omega-3s stimulate blood flow to sexual organs and improve sexual function. Inadequate intake of these fatty acids has been linked to poor sperm quality, abnormal sperm, poor motility, and low sperm count, largely because of their role in membrane structure.
Previous research has shown that men with poor sperm counts saw improvement after taking fish oil supplements high in omega-3 fats. A 2012 study by the journal Human Reproduction, found that high intake of omega-3 fats was linked to more normal sperm size and shape, while high intake of saturated fat (the bad fats, aka Trans Fats) was related to lower sperm concentration.
Men trying to conceive should take 1,000-5,000 mg of Omega Fish Oil supplements each day. It should be USP (United States Pharmacy) certified on the label to ensure safe levels of mercury and pesticides.
Other natural sources of Omega oils include wild salmon, sardines, herring and other low-mercury cold water fish, enriched eggs, pumpkin seeds and walnuts. Eating just over ½ cup of walnuts a day for 12 weeks improved sperm quality in healthy young men, according to researcher at UCLA. Walnuts are the only nuts with appreciable levels of omega-3 fatty acids.
Sources: Making Babies, Reproductive Partners, WebMD,
Selenium
Selenium is a trace mineral that protects cells from oxidative damage and is helpful for sperm function and fertility. Selenium improves sperm formation, quantity, structure, quality, motility, and function. The epididymis, the tube through which sperm pass from the testicle through the penis, needs selenium to function properly. Selenium deficiency has been linked to male infertility, while selenium supplementation in men has been shown to improve pregnancy rates.
Selenium is found in brazil nuts, eggs, garlic and oatmeal. A man can get the recommended amount from just a few Brazil nuts. 1 ounce of Brazil nuts provides 780 percent of the daily value for selenium, so the nuts should be eaten sparingly. Make sure to get 55 to 100 mcg of Selenium each day. Selenium is often found as part of an antioxidant supplement formula. Very high doses of selenium can be toxic. Note that selenium supplements may be harmful to men who have diabetes or who are at risk of developing the disease. Diabetics should not take selenium supplements, but get the nutrient through their diet.
Source: Fertility Facts, DrWeil
Coenzyme Q 10 for Men
A few studies have suggested that coenzyme Q10 may improve sperm counts and motility. CoQ10 is found in seminal fluid, where it helps protect sperm from damage and improves motility. Many alternative health practitioners recommend that men with sperm issues take 100 mg of CoQ10 daily, though traditional organizations believe it requires additional larger scale studies. Sources: Making Babies, Mayo Clinic
L-arginine
L-arginine is essential for sperm production, formation, and maturation. The head of the sperm contains high levels of L-arginine. L-arginine has been shown to improve sperm count, quality, and motility, although it is less beneficial when the initial sperm count is extremely low (less than 10 million per ml). For men with sperm issues, practitioners recommend 500 mg of L-arginine daily. For infertile men with sperm counts greater than 10 million per milliliter, many doctors recommend up to 4 grams of L-arginine per day for several months. Ask your doctor. Sources: Making Babies, Univ of Michigan Health Library , MedScape
L-carnitine
L-carnitine is essential for proper maturation and functioning of sperm. It is secreted in the epididymis, where its antioxidant properties help protect sperm from damage. Supplementing with L-carnitine can improve sperm count, quality, and motility in men with documented deficiencies in those areas. The higher the level of L-carnitine in the sperm, the higher the sperm count will be and the more motile the sperm. With a deficiency of L-carnitine, sperm development, function, and motility are all drastically reduced.
In a 2010 study in China, it was shown that L-carnitine is capable of significantly improving sperm motility and raising the rate of pregnancy, and is a safe and effective therapeutic option for low sperm motility. Natural health practitioners recommend men with sperm issues take 1-2 mg L-cartinine daily. Sources: DrBriffa, Making Babies, MedScape
Calcium
Calcium plays a key role in ensuring good sperm motility. Without sufficient calcium, sperm lack the ability and energy to penetrate an egg. Men should consume 250-1000 mg of calcium each day. Good calcium sources include skim milk (an 8-ounce glass has 302 mg) and yogurt (1 cup of plain yogurt contains 415 mg of calcium). Sources: BabyCenter, PubMed
Other Vitamins & Minerals for Male Fertility
In addition to the supplements above, make sure you are getting the following nutrients from your diet or a supplement:
- Vitamin A 5,000 IUs
- Vitamin B6 50 mg
- Vitamin B12 100 mcg
- Copper 2 mg
- Iron 2mg
- Magnesium 250-500 mg
- Manganese 1-2 mg