Boosting Sperm With 8 Best Minerals & Vitamins For Male Fertility — From Zinc to CoQ10

Sperm plays half the role in conception, and the sperm’s health can determine the health of the baby as well as the pregnancy. Yet, despite the role of men’s fertility in pregnancy, it is not talked about enough.
 

However, as times are changing, more and more people are becoming aware of how a man’s reproductive health can change the trajectory of his partner’s pregnancy and their baby. Besides, if a man’s sperm isn’t fertile enough, he and his partner will not be able to conceive naturally, no matter how fertile the woman might be.
 

There are many causes and signs of male infertility, such as lifestyle, nutrition, stress levels, and environmental pollutants. And if your fertility does not meet the mark, you may be really worried about yourself and your future. But the good news is that, even if your fertility and sperm are not healthy enough, you can still improve that with some changes in nutrition and supplementation. 
 

Vitamins and minerals are some crucial dietary components for sperm production, motility, and general reproductive health. In this article, we will investigate the top vitamins and minerals for enhancing male fertility. 
 

Table of Content

1. What Vitamins & Minerals Are Good For Male Fertility?
2. What is the best sperm booster?
3. How Can A Man Quickly Increase His Fertility?
4. Dietitian’s Recommendation
5. The Final Say
6. FAQ
7. References 
    

What Vitamins & Minerals Are Good For Male Fertility?
 

Our diets consist of macros (protein, carbs & fats) and micros (vitamins, minerals, and trace elements), and oftentimes, we focus only on the macros and ignore the micros. To fix that, we have listed the top 9 micronutrients that can help you improve your fertility and sperm health:

1. Vitamin C – The Antioxidant Powerhouse

A strong antioxidant, Vitamin C protects sperm from oxidative damage. Studies and research show that men who consume high levels of Vitamin C have improved sperm count and sperm motility, which reduces the chances of infertility.
 

Benefits:

• Reduces oxidative stress and prevents sperm damage
• Enhances sperm motility and count
• Prevents sperm DNA fragmentation
   

Here are some of the highest sources of vitamin C: 

• Citrus fruits (oranges, lemons, grapefruits)
• Strawberries, kiwis, and papayas
• Bell peppers, broccoli, and Brussels sprouts
• Vitamin C supplements (Recommended dose: 500-1000 mg daily)
   

2. Vitamin D – The Sunshine Vitamin

Certain studies show that low levels of Vitamin D lead to poor sperm motility and reduced testosterone production. Ensuring adequate Vitamin D intake can significantly improve male fertility.
 

Benefits:

• Boosts testosterone levels
• Improves sperm motility and function
• Enhances overall reproductive health
   

Here are the best sources of vitamin D: 

• Sunlight exposure (15-20 minutes daily)
• Fatty fish (salmon, mackerel, sardines)
• Egg yolks, cheese, and fortified dairy products
• Vitamin D supplements (Recommended dose: 2000-4000 IU daily)
   

Also Read: 5 Benefits Of Vitamin D For the Immune System: Strengthen Your Body’s Defence System Naturally
 

3. Vitamin E – The Fertility Booster

Vitamin E works alongside Vitamin C and helps reduce oxidative stress, which improves sperm health. Studies suggest that supplementing with Vitamin E enhances the sperm’s quality, which can increase the chances of conception.
 

Benefits:

• Protects sperm from oxidative stress
• Enhances sperm motility and count
• Improves sperm morphology
   

Here is how you can get vitamin E easily: 

• Nuts and seeds (almonds, sunflower seeds, hazelnuts)
• Spinach, avocados, and sweet potatoes
• Vegetable oils (olive oil, sunflower oil)
• Vitamin E supplements (Recommended dose: 400-800 IU daily)
   

Also Read: These 10 Overnight Benefits of Vitamin E Capsules On Face Will Leave You Shocked!
 

4. Folate (Vitamin B9) – The DNA Protector

Folate, or vitamin B9, plays an important role in DNA synthesis & DNA repair, which directly affects the health of the sperm. Folate deficiency may lead to abnormal sperm production and even infertility.
 

Benefits:

• Improves sperm count and motility
• Reduces sperm DNA fragmentation
• Enhances reproductive success rates
   

Here is how you can increase your folate intake: 

• Beans, lentils, and chickpeas
• Leafy greens (spinach, kale, asparagus)
• Citrus fruits and fortified cereals
• Folate supplements (Recommended dose: 400-800 mcg daily)
   

To get all the vitamins mentioned above (and more!), try out ToneOp Care’s Vitamin 360 tablets that make the perfect addition to your diet without having to worry about your vitamin intake!
 

5. Zinc – The Testosterone Booster

Zinc and testosterone are closely linked. Zinc deficiency has long been associated with low testosterone levels and reduced sperm count. To maintain or improve your sperm health and overall reproductive function, you must ensure an adequate zinc intake.
 

Benefits:

• Essential for sperm production
• Increases testosterone levels
• Improves sperm quality and motility
   

Here are the best food sources of zinc: 

• Shellfish (oysters, crabs, mussels)
• Red meat, poultry, and eggs
• Legumes, nuts, and whole grains
• Zinc supplements (Recommended dose: 30-50 mg daily)
   

Also Read: 8 Amazing Benefits of Zinc For Immunity With Supplements, Food List And RDA For All Age Groups
 

6. Selenium – The Sperm Motility Enhancer

Selenium, in combination with Vitamin E, has been found to enhance sperm motility and protect sperm from damage.
 

Benefits:

• Improves sperm motility and function
• Reduces oxidative stress
• Enhances male reproductive health
   

Here are the best food sources of selenium: 

• Brazil nuts (one or two per day is sufficient)
• Fish, chicken, and eggs
• Whole grains and mushrooms
• Selenium supplements (Recommended dose: 55-100 mcg daily)
   

Also Read: What Happens If Man Are Low On Folic Acid? Importance Of Folic Acid For Men
 

7. Coenzyme Q10 (CoQ10) – The Energy Booster

CoQ10 is a powerful antioxidant that provides energy to sperm cells, improving their motility and overall health.
 

Benefits of CoQ10:

• Increases sperm motility and count
• Reduces oxidative damage
• Enhances mitochondrial function
   

You can get CoQ10 from these food sources: 

• Fatty fish (salmon, tuna)
• Organ meats (liver, heart)
• Nuts and seeds
• Coenzyme supplements (Recommended dose: 100-300 mg daily)
   

8. L-Carnitine – The Sperm Movement Enhancer

L-carnitine is an amino acid that helps transport fatty acids into cells for energy production, which is crucial for sperm motility.
 

Benefits:

• Enhances sperm motility and energy production
• Supports overall sperm function
• Reduces oxidative stress
   

You can get L-carnitine from these food sources: 

• Red meat, dairy, and poultry
• Fish (cod, salmon)
• Avocados and whole grains
• L-carnitine supplements (Recommended dose: 500-2000 mg daily)
   

Also Read: Understanding 6 Important Types Of Nutrients And Their Sources
 

How Can A Man Quickly Increase His Fertility?

There is no ‘thing’ that can be labelled the ‘best sperm booster’. Instead, to boost sperm count and quickly increase your fertility, you need to use a combination of lifestyle habits, dietary changes and certain supplements. 

• For diet, one must add foods that are rich in antioxidants and boost sperm health. These foods would have the nutrients we’ve listed in the previous section, like vitamins C and folate, selenium, etc. These foods are leafy greens, citrus fruits, nuts, meat, eggs, legumes, fatty fish, seeds, etc. Oftentimes, especially if you’re severely low on a particular nutrient, you would need to use supplements like fish oil capsules, etc. 
   
• Exercise boosts testosterone and improves blood flow to the reproductive organs, which makes it important not just for reproductive health but also for overall vitality and fitness. However, men should avoid excessive cycling, which may harm the sperm by putting pressure on the prostate gland. 
   
• Reducing stress is crucial since cortisol (stress hormone) lowers testosterone. 
   
• Avoid smoking, excessive alcohol, and processed foods, as they reduce sperm quality and count. 
   
• Staying hydrated and sleeping well supports hormone balance and boosts fertility. 
   
• Limit heat exposure (like hot baths) to protect the sperm and keep its production healthy. 
   
• If nothing seems to work, consult a healthcare provider who may recommend treatments or medications to address underlying health conditions affecting sperm production, such as hormonal imbalances or varicocele.
   

Also read: How To Balance Your Hormones Naturally? 7 Effective Methods
 

Dietitian’s Recommendation

As a dietitian, I suggest that apart from incorporating vital vitamins and minerals for boosting male fertility, you focus on a well-rounded diet that is rich in whole foods and does not consist of processed or nutrient-poor foods. Ensure adequate hydration and restful sleep, and maintain an active lifestyle, and you will not have to worry so much about infertility. Feel free to use dietary supplements to meet your micronutrient intake!

Dt. Akshata Gandevikar
 

The Final Say

Enhancing male fertility necessitates a blend of a healthy lifestyle, a balanced diet, and appropriate supplements. The vitamins and minerals, like vitamin C, folate, vitamin D, selenium, zinc, etc., mentioned in this blog are essential for enhancing sperm health, increasing testosterone levels, and improving overall reproductive performance. 
 

FAQs

1. Can multivitamins improve male fertility?

Yes, high-quality multivitamins with zinc, vitamin C, vitamin D, CoQ10, selenium, and folic acid support sperm health. They fill nutritional gaps and improve sperm quality. However, a healthy diet should always be the priority, and these supplements should only be taken to support that diet. 
 

2. How long do vitamins take to improve sperm health?

Sperm production takes about 74-90 days, so vitamins need at least 3 months to show proper results. Consistent intake of fertility-supporting nutrients, a healthy diet, and lifestyle changes can significantly improve your sperm quality and quantity within this timeframe. 
 

3. Does folic acid help male fertility?

Yes, folic acid (vitamin B9) is crucial for DNA synthesis and sperm health. It reduces sperm abnormalities and improves motility. Leafy greens, beans, and citrus fruits are a few good sources and men trying to conceive should take around 400-600 mcg of folic acid daily to support healthy sperm development and reduce the risk of genetic defects.
 

4. Does vitamin C improve sperm quality?

Yes, vitamin C is an antioxidant that protects sperm from oxidative damage, improves sperm motility, and reduces DNA fragmentation. Studies show it can increase sperm count and reduce abnormalities. Taking 500-1000 mg of vitamin C daily can significantly enhance sperm health.
 

References

• https://www.tnfertility.com/blog/top-5-male-fertility-supplements-ingredients-that-enhance-sperm-quality-and-quantity
• https://weconceive.com/library/fertility-wellness/supplements-to-improve-male-infertility
• https://www.goodrx.com/health
• https://myexpertmidwife.com/blogs/my-expert-midwife/a-guide-to-male-fertility-supplements-to-increase-sperm-count
   

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