3 Nutrients to Boost Male Fertility

The bad news: Poor sperm health affects about half of couples who are trying to conceive. The good news: Guys make new sperm every three months. Making diet and lifestyle changes like these, and including nutrient supplements during that period of time can mean big improvements for his swimmers! Sperm health is measured by a semen analysis, where a sample is examined for the sperm count (how many there are), motility (how well they move), forward progression (how well they swim forwards), and morphology (if all the right parts are put together) among other markers. Here are three powerful nutrients that can significantly improve these markers.

1) Zinc

Zinc is a super nutrient for men’s health, and is involved in all of the stages of sperm growth and maturation. It also protects sperm from damage by improving antioxidant levels in semen. Zinc therapy improves sperm quality, count, forward progression and can increase the chances of getting pregnant. Foods rich in zinc include: beef, turkey (dark meat), swiss chard, lima beans, rolled oats, pumpkin seeds and tuna.  

2) CoQ10

Coenzyme Q10, (AKA ubiquinol), a potent antioxidant, is used by all cells to help make energy and to protect from oxidative damage (attack by free radicals that are a by-product of the body’s regular biochemical reactions). Sperm are especially vulnerable to oxidative damage which leads to lower sperm quality. Supplementing CoQ10 improves sperm motility, count, and morphology. Foods high in CoQ10 include organ meats, beef, chicken, mackerel, trout, sardines, soybeans, peanuts and pistachios. 

3) L-Carnitine 

Sperm need lots of energy to power their quest to find the egg, and use high amounts of carnitine to swim. This nutrient plays a key role in making energy by pulling fatty acids into the mitochondria of cells. (Think of mitochondria as little engines that burn the fats to make energy we can use). Carnitine also acts as an antioxidant, protecting these sperm from damage. Studies have shown that supplementation improves sperm count, motility, forward progression, and protects DNA from damage. Meat, poultry and dairy products are good sources of carnitine. 

Wrap up:

So there you have it! Zinc, coenzyme Q10 and L-carnitine are three nutrients that improve sperm shape, count and swimming ability, increasing the chances of conceiving.