Vitamins, minerals, and antioxidants found in natural whole foods are critical for hormone production, sperm development, and reducing oxidative stress. These nutrients are often missing from the diets of men with infertility issues.
Studies show supplementing with these nutrients can improve sperm quality and fertility. We’ll explore four supplements that increase sperm count and improve sperm quality.
Folate
Folic acid, vitamin B9, and folate are crucial nutrients for all body parts. It plays a vital role in various important functions, such as cell division and the creation of genetic materials, specifically DNA and RNA. It’s also been linked to reducing cardiovascular disease and cancer. For this reason, some healthcare providers recommend that men take folic acid supplements as part of their daily routines.
The folic acid in these supplements for male fertility is broken down into the active form of the nutrient called 5-methyltetrahydrofolate or methylfolate (MTHF folate). This form helps to improve sperm quality by promoting the production of healthy sperm cells and lowering the risk of sperm abnormalities, such as DNA fragmentation and low motility. It is a key player in improving sperm count and motility in both sexes and may also increase sperm concentration and volume.
Unfortunately, not all folic acid and zinc supplements are created equal, and some can contain ingredients that aren’t good for your health or may interact with the medications you’re taking. You should always consult with your doctor before beginning a new supplement. A recent rigorous U.S. government-led study found that folic acid and zinc supplements do not boost male fertility.
Omega 3s
We all know that Omega 3’s are vital for heart and brain health, but many people don’t realize that they also positively impact male fertility. Research has demonstrated that consuming Omega 3 fatty acids can improve semen quality markers, such as sperm count and motility.
A recent study of nearly 1700 men in Denmark found that fish oil supplements were linked to better testicular function and sperm quality. This is likely because omega-3s help to reduce oxidative damage in the testicles and ejaculate. Oxidants are unstable molecules that can damage sperm cells and interfere with hormone production. This is why it is important to maintain a proper balance of omega-3 and omega-6 fats in your diet.
Over the last few decades, our intake of omega-6 fats from vegetable oils like corn and soybean has skyrocketed while omega-3s have decreased. This imbalance is partially due to the high consumption of processed foods. A recommended ratio of 3:1 or 4:1 of omega-6 to omega-3 can help to optimize health and fertility. A healthy, balanced diet and an Omega 3 supplement make this possible. This is especially important for those trying to conceive. In addition, we recommend getting plenty of exercise, minimizing alcohol consumption, maintaining a healthy weight, reducing stress, and avoiding environmental toxins.
Tribulus Terrestris
Tribulus Terrestris is a plant used in Chinese and Ayurvedic medicine that has been shown to enhance male fertility. Studies suggest that this herb can help increase the number and motility of sperm and improve their condition. Tribulus terrestris also contains antioxidants that may protect sperm from free radical damage and promote libido.
Tribulosin and protodioscin are two of the steroidal saponins that give this herb its aphrodisiac properties. These compounds are similar to testosterone in structure, which is why Tribulus can be used as a natural fertility supplement. It has been found that these compounds have a positive effect on semen parameters, such as sperm count, motility, and morphology.
Another important benefit of this herb is its ability to stimulate luteinizing hormone production and increase testosterone levels in men. This is crucial to improving male fertility because low testosterone levels can cause erectile problems and prevent the formation of new sperm.
Tribulus has also been found to have anti-diabetic and antioxidant properties. This is because it can reduce the postprandial rise in glucose, a risk factor for diabetic complications. It can also minimize glycated hemoglobin and improve the lipid profile in people with diabetes. It can make it a great addition to a man’s health regimen.
Vitamin C
Vitamin C is a powerful antioxidant and has been shown to improve sperm quality by decreasing oxidative stress. Oxidative stress is a major cause of genetic damage in sperm and can make it difficult for them to fertilize an egg. Vitamin C has also been shown to improve sperm motility and reduce the number of deformed sperm cells. It is available as a supplement or in citrus fruits, strawberries, tomatoes, and cruciferous vegetables such as broccoli and cabbage.
Vitamin E works to protect the sperm’s cell membrane, and it can be found in nuts, seeds, and vegetable oils. Vitamin E is often combined with vitamins C and selenium in supplements designed to enhance male fertility. There is still a lot of research that needs to be done before we know exactly how supplements can impact male fertility. The key to maintaining a healthy diet is consuming various nutrient-rich foods, including plenty of fruits and vegetables. It’s also important to supplement with safe and scientifically tested products. The best supplements for male fertility contain a combination of vitamin E, folate, selenium, and folic acid.
