Last week I went through some of the vital nutrients that are known to support female fertility so this week I have shifted the focus to male fertility.
These are the supplements men should consider to ensure healthy ‘swimmers’:
1. Zinc: There is a lot of evidence linking Zinc to male fertility, which is why it is often suggested that men should eat lots of pumpkin seeds, as they are naturally high in this important mineral. Unfortunately, food sources may not be enough, especially if a man is already deficient. High levels of Zinc are found in the semen of fertile men, which is why it should form a part of any fertility supplement regime. Pick a formula with at least 30mg of zinc.
2. Folate: This may come as a surprise because for so long we have been told that Folate is the ‘female fertility nutrient’, yet research has found that men need healthy folate levels to prevent chromosomal abnormalities within the sperm. If the sperm DNA is defective, this can lead to a miscarriage or a birth defect so men should enjoy plenty of leafy greens and ensure that folate is part of any fertility formulation that they take, 400-800 micrograms is plenty.
3. Vitamin C: Along with other antioxidants such as Vitamin E and Glutathione, Vitamin C has demonstrated an ability to protect the sperm from free-radical damage. It’s best to take it as part of an antioxidant complex, rather than by itself for the best results. Vitamin C is easily damaged by heat, so don’t think that drinking a carton of orange juice is going to boost your levels as the pasteurisation kills it off. You are better off enjoying raw bell peppers, broccoli, strawberries, kiwis and oranges, and this can be supplemented with 1-2g of Vitamin C powder supplement, taken in water over the course of the day.
4. L-Carnitine: This amino acid is found in nearly every cell in the body and has a notable impact on sperm development. It’s primary role is to escort good fats into the cell and help remove any toxic waste, which could potentially alter the sperm quality. In clinical trials, a positive correlation was found between L-Carnitine levels in the semen and the number of sperm, how many were swimming and what percentage of the sperm were a normal shape. The ideal dosage range to improve the sperm health in these trials was between 1,500mg and 3,000mg taken for at least three months.
5. CoQ10: If the sperm motility (the ability to swim) is compromised in any way, it will make it very difficult to conceive naturally. Recent research has found that Ubiquinol, the more easily absorbed version of CoQ10, is able to significantly improve both the motility and morphology (shape) of the sperm. You would only get about 10mg of CoQ10 from your daily diet, which is why supplementation (normally 100-400mg daily) is worthwhile when trying for a baby.
