Best Vitamins for Male Fertility: Essential Nutrients for Reproductive Health

When looking to conceive a baby we often focus on the female partner. However, almost half of infertility cases are due to male factors. Therefore, it is important to ensure that the male partner is healthy.

Good sperm health can be supported by making small lifestyle changes and eating a healthy diet. Ensuring you’re getting enough nutrients within your diet may help support sperm health. There are a few men’s fertility vitamins that may help support sperm health.

Below, we have outlined the top vitamins and minerals that are often associated with improving male fertility. We’ll also outline what foods contain these, some traditional herbal remedies and some lifestyle habits you can adopt. We will not make any exaggerated claims; we’re just providing you with honest information to speak to your doctor about.

Why Male Fertility Matters When Trying To Conceive

Healthy sperm are needed to conceive. Doctors often look at sperm count, motility and morphology to see if any issues are present. Male infertility is generally defined as being unable to conceive after a year of regular unprotected sex (Healthline). Sometimes this is due to semen quality issues. Other times due to low libido, erectile dysfunction or low hormone levels like testosterone.

There are many reasons this can happen. Some due to medical conditions like a varicocele, hormone imbalance or due to lifestyle issues like smoking, stress, lack of sleep or a diet low in nutrients. In some cases, it can be helped by eating a healthy diet.

Best Men’s Fertility Vitamins

These are the main nutrients often associated with improving sperm health. They may help your body function better but are not a cure for infertility.

1. Zinc

This is one to know! Zinc plays a role in testosterone levels and sperm production. Research reviews have linked low zinc levels to poor sperm quality and an increased risk of infertility (Fallah et al., 2018). Some studies have shown that men with low zinc levels may benefit from taking a supplement.

Sources: Pumpkin seeds, Chickpeas, Lentils, Wholegrains, Eggs, Nuts, Meat.

2. Folate (Folic Acid)

This is a B vitamin helping your body create DNA and divide cells. As sperm are constantly being produced in your body, this is important. Often found in combination with zinc in fertility supplements.

Sources: Spinach, Methi, Sarson, Other leafy greens, Lentils, Beans, Chickpeas.

3. Vitamin C

An antioxidant. Sperm are very sensitive to oxidative stress. This is damage to the cells caused by unstable molecules known as free radicals. Antioxidants can help neutralise these. Studies have shown in a meta-analysis that vitamins C and E may have a benefit for male infertility (Zhou et al., 2022). However more research is needed.

Sources: Sea Buckthorn, Amla, Oranges, Lemon, Guava, Kiwi, Papaya, Bell peppers.

Also read: Vitamin C Benefits for Men

4. Vitamin E

This helps protect sperm cell membranes when combined with vitamin C.

Sources: Almonds, Sunflower Seeds, Peanuts, Vegetable Oils.

5. Vitamin D

This can be a bit confusing. Some research has linked low levels to low testosterone. However, a review in 2020 showed that there was no clinically significant benefit to testosterone from taking vitamin D supplements (Santos et al., 2020). Ensure you get tested with a simple blood test if you feel you may have low levels.

Sources: Morning sun, Eggs, Fortified foods, Fatty fish.

6. Selenium:

Another antioxidant. Helps sperm production and protects sperm from oxidative damage. Only a small amount is needed so do not take high doses without medical advice.

Sources: Eggs, Fish, Wholegrains, Sunflower seeds, Brazil nuts.

7. Coenzyme Q10 (CoQ10):

Helps produce energy in cells. Sperm requires a lot of energy to move so this is often found in male fertility supplements. It is also an antioxidant.

Sources: Small amounts in meat, fish, nuts, wholegrains. Mostly taken as a supplement.

8. L-Carnitine:

An amino acid that helps convert fat into energy. Often associated with sperm motility. Often found in fertility supplements.

Sources: Meat, Fish, Poultry, Dairy.

9. Omega-3

Healthy fats help keep sperm cell membranes healthy.

Sources: Walnuts, Flaxseeds, Chia seeds, Fatty fish.

Quick Recap:

Best Foods To Include In A Male Fertility Diet

Whilst supplements can help, the majority of what you’ll need to do relates to what you’re eating. Reviews have shown eating more vegetables, fruits, nuts, lean proteins like fish/chicken and low fat dairy may help improve sperm quality (Salas-Huetos et al., 2019).

Common Indian sources:

• Nuts and Seeds:  A handful of almonds, walnuts and pumpkin seeds. Provides zinc, vitamin E and healthy fats.
• Citrus fruits and Amla: Rich in vitamin C. Fresh amla or orange juice is a simple option.
• Leafy Greens: Palak, methi and sarson are all rich in folate and antioxidants.
• Dals and Legumes: Moong, Masoor, Chana and Rajma provide protein, folate, iron and zinc.
• Eggs: Provide a good source of protein, vitamin D and choline.
• Wholegrains:  Bajra, Ragi, Jowar and Whole wheat. Provides fibre and B vitamins.
• Fish: If eaten, fatty fish is a great source of omega-3.
• Tomatoes and antioxidants rich foods: Contain lycopene which is an antioxidant that may help protect sperm.
  

Try to avoid highly processed and fried foods.

Traditional Herbs For Male Fertility and Vitality

India has a long history of using herbal remedies to help boost vitality and energy. Many men are curious about using Indian herbs for men health. The most researched herb is Ashwagandha. A small pilot study in 2013 showed men with low sperm counts improved sperm count, seminal volume and motility after taking ashwagandha root extract for 3 months.(Ambiye et al., 2013). However this was a small study so further research is needed.

Other herbs traditionally used to help vitality and energy are Safed Musli, Gokhru (Tribulus terrestris) and Akarkara. However there is limited research on these herbs for fertility. In one trial the Gokhru showed improvement in erectile dysfunction after 12 weeks however had no effect on testosterone levels.

One of the most underrated herbs is Seabuckthorn. This is a small orange berry that grows wild in the cold high altitude regions of the Himalayas, including Ladakh. It has been traditionally used in wellness. The berries are known for being a natural source of vitamin C, vitamin E, carotenoids and omega fatty acids. It is a nutrient dense addition to a healthy routine.

WellWith’s Sea Buckthorn Power X is a liquid concentrate containing 75% pure sea buckthorn pulp. It also contains some traditional herbs like Ashwagandha, Safed Musli, Bada Gokhru extract, Akarkara and Bengal Arum. The product is designed to support male reproductive health, stamina, energy and vitality. We recommend adding 10 ml into a glass with approximately 200ml of water. It is recommended to take regularly for 3-6 months for best results.

Some honest points:

• This will work best if combined with a healthy diet, sleeping and exercising.
• Give it time. As we’ve mentioned, sperm take months to develop.
• Check the label and take the correct portion.
• Speak to your doctor if taking regular medication.
  

Lifestyle Changes to promote Men’s Fertility

These will only go so far. Often these simple habits can help.

1. Exercise regularly: Regular exercise may help in supporting testosterone and semen quality. However, too much intense exercise can actually negatively impact male fertility. A brisk walk, swimming, cycling or moderate weights are all great.
2. Maintain a healthy weight: Being overweight can affect hormone levels and sperm production.
3. Stop Smoking: Smoking is associated with lower sperm count and motility. Avoiding it is one of the best things you can do.
4. Limit Alcohol: Drinking too much can affect hormones and sperm quality.
5. Manage stress: Stress over long periods can increase cortisol which may impact testosterone and has been linked to lower sperm quality. Go for a walk, deep breathing, journaling or just talking to someone.
6. Sleep: Aim to get between 7-9 hours. Will help hormones and general fertility.
7. Avoid overheating and reduce screen time: If you can, avoid having your laptop on your lap for long periods. Reduce time spent on electronic devices.
   

A Simple Daily Diet for Men

• On waking: Have a glass of water and 10 minutes of sun.
• Breakfast: Besan Chilla with vegetables or Oats with walnuts. Orange.
• Mid Morning: Small glass of diluted amla or sea buckthorn juice.
• Lunch:  Dal, Green Sabzi, Roti, Bowl of curd.
• Evening: Handful of almonds and pumpkin seeds.
• Dinner: Light Khichdi, Eggs/Fish, Side Salad.
• Before Bed: Turn off screens early. Aim for 7-9 hours sleep.
  

Adjust this to suit your tastes, budget and doctor's advice.

When to See a Doctor?

If you feel something is not right, do not leave it too long. Usually doctors will recommend getting checked if you have not conceived after:

• 12 months of regular unprotected sex if your partner is under 35.
• 6 months if your partner is 35 or over.
  

If you have a known issue such as a varicocele, undescended testes, diabetes, hormone disorder, history of chemo/ radiotherapy or abnormal semen analysis then you may want to see a doctor sooner. A simple semen test and some blood tests can tell you a lot. It is also a good idea to get checked before taking any supplements. Especially if you are trying to conceive, taking regular medication or managing a health condition.

Both you and your partner should be checked. Fertility is a team effort. An important question that arises here is: Are supplements a substitute for medical treatment? The answer is clear.

No. Whilst supplements can help improve sperm health, they cannot treat issues such as hormone disorders, varicocele, blocked ducts or genetic causes.

Some myths and the facts related to supplements: 

1. Supplements can cure infertility: They cannot. They may help improve sperm health for some men.

2. More is better: Taking too much will not speed up results and may cause side effects.

3. Natural means it’s safe: Natural products can cause side effects and interact with medications.

4. Herbs will work instantly: Sperm takes 2-3 months to develop.

5. Only older men need them: Fertility issues can affect any age.

Conclusion

Improving male fertility is not a magic pill. It is simply about looking at the basics. Having a nutritious diet, enough sleep, regular exercise, reducing stress and allowing your body to recover. Ensuring you are getting the right nutrients and talking to your doctor if required.

If you want to give yourself a helping hand then look at WellWith. We are a modern health and wellness brand in India whom you can trust to buy men wellness supplements. Explore sea buckthorn juice for men (power x), gummies and other wellness products from the berries of Ladakh to help you easily incorporate it into your routine.

Note: This article is for information purposes only and should not be taken as professional medical advice. Always seek advice from a qualified healthcare professional before making any changes to your diet.

FAQs

1. Which Vitamins are Best For Male Fertility?

The main vitamins you will often hear about are Zinc, Folate, Vitamin C, Vitamin E, Selenium, CoQ10 and L-Carnitine. You may also hear about vitamin D and omega 3. It is best to talk to your doctor depending on what you are eating and your general health.

2. How long will it take to see improvement?

As it takes around 2-3 months to make sperm you generally will not see any changes until then.

3. Will they increase my sperm count?

They may help some men especially if they have a deficiency or high oxidative stress. Not necessarily helping in all causes of low sperm counts. 

4. Are they safe to take without medical advice?

It is best to check. Although they are natural they can interact with medication and cause side effects in high doses.

5. Can I get these nutrients from food?

Yes you can. Eating a variety of nuts, seeds, leafy green vegetables, dals, fruits and wholegrains will provide most of the nutrients. Supplements can help with any deficiencies.