The Complete Guide to Vitamins and Supplements for Male Fertility
Here we’re going to take you through all the vitamins and supplements that have been shown to improve male fertility, briefly explaining each. To do that, we need to say a few words about antioxidants. Antioxidants are an actual thing, but recently they’ve also become a marketing term, like detoxes and cleanses, often used to sell unregulated supplements for unspecific conditions. (Feeling tired? Big weekend? You need to detox.)
Antioxidants
So what’s an antioxidant, and why do we care? Here are the basics. Antioxidants are organic nutrients that defend against oxidative stress in the body. You probably could have figured that out yourself: an antioxidant is anti oxidants. So what’s oxidative stress? Hold tight – the answer to that leads us to another faddish term that is also, in fact, a thing: free radicals.
A free radical is an unstable molecule. It has an unpaired electron, which makes it highly reactive to other molecules, whose electrons it wants to steal. While attempting to steal electrons, a free radical bounces around damaging cells, proteins, and DNA, weakening the body and contributing to aging and diseases, as well as infertility. Free radicals can be produced by the body, but also result from exposure to x-rays, cigarette smoke, air pollution, and more.
An antioxidant is a molecule that helps neutralize free radicals by donating an electron without becoming unstable itself. This protects cells from oxidative stress, or damage, reducing the risk of aging and various diseases, as well as infertility.
Think of oxidation as a chemical reaction similar to the browning of an apple or the rusting of iron (rust is oxidation, which is how you may have heard the term used). Some oxidation is a healthy result of biological or chemical processes. Antioxidants in the body keep these processes from getting out of hand.
Some common antioxidants are Vitamin C and Vitamin E. Semen contains lots of Vitamin C, as well as special antioxidizing enzymes, to protect the sperm from oxidative stress. Our modern lifestyles, however, often expose us to more free radicals than our bodies were designed to handle. The causes of this include pollution, poor diet, and pesticides, not to mention alcohol and cigarettes.
Oxidative damage is now thought to be a contributing factor in many cases of male infertility and can affect sperm count, motility, and morphology, as well as the health of sperm DNA. You’re not going to eliminate air pollution on your own, but antioxidants can help you fight its effects within the body.
It’s also important to note that infections, fevers, or inflammation can create short-term oxidative damage. So if a flu knocks you out for a day or two, it’s likely that your sperm will be at least somewhat damaged. In that case you may want to restart any fertility tracking until once you’re back on your feet. But hopefully the healthy habits you’re adopting here will also boost your immune system and keep you strong.
We’re still learning about antioxidants and the effects of oxidative stress, but a recent analysis of 34 studies concluded that men who take antioxidant supplements quadruple their chances of conceiving, and there was no evidence of harmful side effects. There’s also now research showing that antioxidants may be especially powerful in fighting DNA fragmentation within sperm.
The antioxidants that have been most studied for fertility are Vitamin C, Vitamin E, Zinc, Folate, and Selenium. Vitamins C and E act directly as antioxidants, while Zinc, Folate, and Selenium work by boosting antioxidizing enzymes.
Beyond antioxidants, other vitamins and supplements have been shown to boost male fertility. None in this book are known to have any side effects. If you’re on heavy medication for some serious condition, it’s always better to check with your doctor, but typically your body will simply flush out whatever it can’t use.
Let’s briefly look at each.
Vitamins and Supplements for Male Fertility
VITAMIN C is a powerful antioxidant known to protect sperm from oxidative stress and reduce DNA damage by 91%. It neutralizes free radicals, improving sperm count (by over 100% in some studies), motility, and morphology. Vitamin C also prevents sperm agglutination (clumping), which enhances their ability to swim. It supports testosterone production and overall reproductive health by reducing inflammation and improving blood flow to the testes.
VITAMIN E is another antioxidant that helps improve sperm count, motility, and morphology by reducing free radical damage. Two studies found that it can lead to a 20% pregnancy rate in previously infertile men. It also works in tandem with other antioxidants like Vitamin C, compounding positive effects.
FOLIC ACID (also known as Vitamin B9) improves healthy sperm production and DNA synthesis. It reduces oxidative stress and encourages proper cell division, which helps in the formation of healthy, genetically stable sperm. Studies suggest that Folic Acid can improve sperm count, motility, and morphology, as well as lowering the risk of chromosomal abnormalities.
LYCOPENE is another potent antioxidant. It’s found in tomatoes and other red fruits (more on those in the next section) and protects sperm from oxidative damage, improving sperm count, motility, and morphology. Studies have shown that it may also reduce DNA fragmentation.
NAC (N-acetylcysteine) is yet another antioxidant and works by boosting glutathione (another antioxidant) levels in the body. As with other antioxidants, this can lead to improved sperm count, motility, and morphology. NAC also plays a role in balancing reproductive hormones and has anti-inflammatory properties.
SELENIUM is an essential mineral that acts as an antioxidant. It’s also a key component of selenoproteins, which aid in testosterone production and maintain healthy sperm structure.
ZINC plays a vital role in sperm production and testosterone synthesis, maintaining healthy sperm count, motility, and morphology while also protecting sperm from oxidative damage. Zinc also regulates hormones, especially FSH and LH, which are key indicators on your blood test results and essential to sperm production. It can reduce the risk of chromosomal abnormalities in DNA as well.
COENZYME Q10 (CoQ10) is an antioxidant molecule found in almost all body cells, and also a critical component of energy production. Research has shown a link between sperm quality and CoQ10 levels in semen. Men with lower CoQ10 levels show lower sperm count and poor motility. There are also several studies showing that a CoQ10 supplement improves sperm concentration, motility, and morphology, as well as DNA integrity.
You’ll find two types of CoQ10 on the market: ubiquinol and ubiquinone (these should be noted on the bottle). Both are beneficial to fertility, but ubiquinone is a biologically inert form that needs to be activated by enzymes in the body. It still helps and is less expensive than the ubiquinol form. If you can, however, get the ubiquinol form of CoQ10. It doesn’t need any help for activation. This is the form that already exists in the body, and consequently it’s absorbed much easier. But it tends to be pricier than ubiquinone.
L-CARNITINE is an amino acid-like compound that plays a key role in energy production by transporting fatty acids into sperm cells to be used for fuel. In one study, 3 months of supplementing with L-Carnitine significantly improved sperm count and motility.
MACA is a root vegetable native to the Andes. It comes in 3 varieties: Black, Red, and Yellow. All can be advantageous, but Black is known to be the strongest and has been most studied in relation to male infertility. It’s fairly easy to find, but if you can’t, try Yellow or Red. Also, verify that yours is sourced from Peru rather than China (this should be written on the bottle). You can find it in pill form, or in a powder, which you can add to your morning coffee or oatmeal.
Maca is rich in nutrients, antioxidants, and bioactive compounds, and some studies have shown that it can improve sperm count, motility, and morphology, as well as hormone imbalances. Maca is also known to enhance libido and reduce stress, which are other important factors in male infertility.
Some light side effects have been reported with Maca, including moodiness and stomach discomfort. If you experience these, just stop, and then if the discomfort goes away, you’ll know the culprit. Maca can also cause some insomnia (you may feel as if you’ve had too much coffee), so take it in the morning, and then if you still can’t sleep, or feel too jittery, stop for a week to determine if Maca is the cause.
PROBIOTICS promote a healthy gut microbiome, replacing unfriendly microbes with friendlier ones, which increasingly appears to play a huge role in overall health. This reduces inflammation and oxidative stress, both of which can damage sperm. Probiotics have also been shown to support testosterone production, improve sperm motility and count, and enhance overall sperm morphology. In addition, they can reduce harmful bacteria that may contribute to testicular inflammation.
A Note on Supplements to Avoid
As you might expect, some supplements can actually harm male fertility.
Iron is an essential nutrient, but in excessive amounts can lead to oxidative stress and damage to sperm cells. Unless you have an established iron deficiency, avoid dedicated iron supplements.
Vitamin A can disrupt hormone balance and lead to sperm abnormalities. Avoid this in supplements, at least in more than small amounts.
Calcium in high quantities can interfere with magnesium absorption, which is important for testosterone production and sperm quality. Don’t take an additional supplement unless you’re deficient.
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Now that you’ve got a general overview, below are your ideal daily dosages for each of the above fertility-enhancing vitamins and supplements. Those in the first part of the chart can be found in a good multivitamin (those marketed to men are more likely to include Selenium), but pay close attention to the dosages. While there are many supplements out there marketed for male fertility, we have yet to find one with more than essentially trace amounts of many of the more important vitamins (for example, you’ll likely want to buy Vitamin C and E separately). Standard “fertility” supplements might improve your numbers, but let’s not sit around waiting to find out. Our goal here is to do everything in our power to get your numbers up.
You’re probably going to want to get a pill organizer, because you’re going to be swallowing a daily cocktail. These dosages have been determined after consulting with multiple fertility clinics, and our goal here is to find out once and for all whether supplementation helps improve your numbers. It probably will, and even if it doesn’t, after a few months you’ll have a much better idea of where you stand.
|
SUPPLEMENT |
DAILY DOSAGE |
|
Vitamin C |
2000 mg (1000mg morning/1000mg night) |
|
Vitamin E |
400 mg |
|
Folic Acid |
0.5 mg |
|
Lycopene |
6-8 mg |
|
NAC |
600 mg |
|
Selenium |
200 mg |
|
Zinc |
25-400 mg |
|
Coenzyme Q10 (CoQ10) |
400 mg (200mg morning/200mg night) |
|
L-Carnitine |
2000 mg (1000mg morning/1000mg night) |
|
MACA |
1000-2000 mg in the morning |
|
Probiotic |
1 pill of 50 billion CFU or higher |
These should all be available at your local pharmacy, as well as online at Amazon and other sites. There are many reputable brands out there. Just make sure to read the reviews and verify that there are no hidden ingredients in whatever you take. Then start your routine as soon as possible. After a cycle or two of spermatogenesis (10 weeks each), you'll likely see improvements in at least a few fertility markers.
