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6 supplements men can take for stronger, healthier sperm

6 supplements men can take for stronger, healthier sperm

Jocelyn Solis-Moreira,Jesse Hade

Table of Contents: Masthead Sticky

Men can take supplements like vitamins C, D, and E to boost fertility.
Experts recommend taking fertility supplements for at least 3 months.
Fertility supplements won't undo infertility issues from an unhealthy lifestyle.

An estimated 10% to 20% of infertility cases in men stem from issues related to their sperm. However, male prenatal vitamins - also known as male fertility supplements - may help improve sperm count, says Juan Alvarez, MD, a reproductive endocrinologist at Fertility Centers of Illinois.

Important: When trying to get pregnant, it's paramount that you eat a healthy diet and exercise regularly. Fertility supplements cannot undo the toll that an unhealthy lifestyle takes on fertility.

Alvarez recommends a daily multivitamin that includes zinc, folic acid, vitamin C, and vitamin D along with a few other supplements. Here's what researchers know so far about these supplements and their affect on male fertility.

1. Vitamin E

Vitamin E is a fat-soluble antioxidant. A 2011 study suggests vitamin E along with selenium is useful in increasing a sperm's motility - or ability to swim to an egg - in infertile men.

The Mayo Clinic recommends 15 mg/day, with intake not exceeding 180 mg, as this may increase the risk for prostate cancer.

2. Vitamin C

Vitamin C is a water-soluble vitamin involved in protein metabolism, among other bodily processes. Vitamin C itself is an antioxidant that may help improve sperm quality.

According to a 2020 review, clinical evidence of vitamins that increase male fertility most includes vitamin C, as well as L-carnitine, vitamin E, and zinc. Alvarez recommends 1000-2000 mg of vitamin C per day.

3. L-carnitine

A 2012 review suggests L-carnitine may help to increase sperm quality and sperm movement. The NIH reports that sufficient amounts of carnitine are made by the human body, so there are no dietary recommendations regarding the supplement.

However, some studies on carnitine supplementation have found that taking 2 grams a day for 2 months increased sperm motility.

4. Vitamin D

Vitamin D is another fat-soluble vitamin helpful in reducing inflammation, maintaining calcium and phosphate levels, and regulating cell growth.

A 2017 study found that adding more Vitamin D helped control calcium levels, which is essential for sperm motility. Alvarez recommends 15 mcg of vitamin D per day.

5. Zinc

Zinc is involved in a series of processes that give sperm the physical capabilities to fuse with and penetrate an egg.

A 2016 review reported that low zinc levels were associated with male infertility. Alvarez says he recommends a male prenatal multivitamin with zinc due to its ability to boost testosterone production, sperm count, and sperm function.

The NIH recommends no more than 40 mg of zinc per day, as too much can lead to harmful side effects like vomiting, diarrhea, headaches, and an impaired immune system.

6. Folic acid

Folic acid is a variant of folate - a water-soluble B vitamin that may help reduce sperm abnormalities according to Alvarez. The Mayo Clinic recommends adults take no more than 400 micrograms per day.

It's important to note that the effects of folic acid and zinc on male fertility are still debatable. A 2020 study by the NIH found no benefit in semen quality or birth rates in men taking zinc and folic acid supplementation.

Can men take prenatal vitamins?

"I would highly recommend for men who have abnormal semen parameters to start taking L-carnitine, vitamin E, and Omega 3 DHA/fish oil as these supplements have been shown to have great antioxidant activity," says Alvarez. "Taking a supplement can help change sperm health in [2-3 months], which is the amount of time required for sperm to develop."

What causes low sperm count

Heavy alcohol use
Smoking
Obesity
Tight-fitting underwear
Stress
Depression
A complete list

While there's limited evidence, according to the Mayo Clinic male fertility supplements may help sperm health and boost fertility.

What the research says: A 2016 review found that antioxidant supplementation, including L-carnitine, vitamin E, and vitamin C, taken for 3 to 6 months prior to trying to conceive improved sperm health. This reinforces a 1996 study that saw increased fertility ― including motility, percent live, and percent normal sperm ― in men who took vitamin E (and selenium) for 6 months.

Alvarez says there is no studied timeline as to when males should start taking fertility supplements and vitamins, but at a minimum, he recommends 3 months which is the time it takes for sperm to mature to the point it can fertilize an egg.

There's also no shame in trying to increase your chances of fathering a child. Men tend to be less likely to seek infertility treatment potentially due to a variety of stigmas related to the concepts of fatherhood, manhood, and the frustration or emotional stress of male factor infertility.

When to see a doctor about infertility

You should visit a doctor if you're experiencing problems with erections, pain or lumps in your testicles, you or your partner is over the age of 35, or you've recently had surgery involving the groin, prostate, or testicles.

General advice: See a doctor about possible infertility issues if you've been trying to get pregnant for more than a year.

Sperm quality decreases with age, especially after age 40. Additionally, John Hopkins Medicine reports that sperm disorders where men have trouble producing healthy sperm can affect fertility. This may be caused by genetic diseases, infections, hormone problems, and lifestyle factors such as excessive alcohol, cigarette, and marijuana use.

To examine male fertility factors, James Grifo, MD, PhD, the program director at NYU Langone Prelude Fertility Center and chief executive physician at Inception Fertility says you should see a fertility urologist for further evaluation and testing. This specialist can look for semen analysis abnormalities, anatomic abnormalities, ejaculatory problems, or any masses felt in the testicles.

"Any male who is experiencing infertility may benefit from a skilled urologic work-up," says Grifo.

Insider's takeaway

Nearly one in every seven American couples have difficulty getting pregnant or carrying a pregnancy after a year or more of trying. And Alvarez says it's important to know that male infertility is just as common as female infertility.

"Overall, one-third of infertility cases are caused by male reproductive issues, one-third by female reproductive issues, and one-third by both male and female reproductive issues or unknown factors," Alvarez says.

Male fertility may be aided by supplementation focused on improving sperm motility, sperm count, and increasing antioxidant activity.

For this reason, Alvarez says that taking a daily male fertility multivitamin that includes zinc, folic acid, vitamin C, and vitamin D, may help boost sperm health.