Top 5 Nutrients for Sperm Health

Only in recent years has the focus of infertility being on the woman’s part slightly shifted to acknowledging that men often contribute as well.

Matter of fact, 50% of infertility cases are due to male infertility!

Let that sink in for a moment. Needless to say, we need to look at the causes and what can be done to improve the odds. The same stressors that affect female fertility also apply to male fertility. An overly burdened body struggles with reproduction independent of sex.

Male fertility is influenced by several factors, including lifestyle, and age. However, the most crucial influence is nutrition. Foods not only help the body detox naturally but also bridge gaps and can help restore function.

The health of sperm is affected by diet in general, and certain nutrients play vital roles in sperm production, motility, and overall quality.

Here are the top 5 nutrients to consider:

1. Vitamin A

Vitamin A is a key nutrient for sperm count and motility. It is also crucial for testosterone synthesis. The best source of vitamin A is liver. We know, often it is not anywhere near someone’s plate. There are excellent supplements that contain liver and another great option is cod liver oil, which is also available in capsule form.

2. Coenzyme Q10 (CoQ10)

CoQ10 is a naturally occurring antioxidant that supports energy production in cells, including those involved in sperm motility. It can significantly increase sperm count and motility, particularly in men with idiopathic infertility (infertility with no known cause).

Organ meats(heart, liver, kidney) and fatty fish (like salmon and tuna) are great sources of CoQ10. And of course, it is available in supplement form as ubiquione and ubiquinole. Studies show that ubiquinol is slightly better.

3. L-Carnitine

L-Carnitine is another antioxidant, and it helps with sperm motility and maturation, while also protecting against sperm DNA damage.

Red meat, particularly muscle meat, is the superior source of L-Carnitine.

4. Vitamin C 

This powerful antioxidant protects sperm cells from damage caused by oxidative stress, a key factor in male infertility. It has the strongest positive effect on sperm morphology compared to 8 other antioxidants and is also beneficial for sperm count and motility. You can get it from citrus fruits, bell peppers, broccoli, and kiwi.       

5. Omega-3 Fatty Acids (DHA & EPA)

These essential fats play a role in sperm count, concentration, and motility. They also help reduce sperm DNA damage. Fatty cold-water fish (like sardines, salmon, and mackerel) is the superior source when consumed 2-3 times per week. Otherwise consider high-quality fish oil, cod liver oil, or krill oil supplements.

While these and other important nutrients can support and improve sperm health, they work best as part of a balanced diet and healthy lifestyle. Regular exercise, avoiding smoking and excessive alcohol, managing stress, and getting adequate sleep are all critical factors as well.

If you struggle with creating a balanced diet set up at 15-minute free phone consultation. We'd love to help you on your journey to great reproductive health.