on October 22, 2025
Why supplements matter for men's Fertility
Unfortunately, men's fertility does not get as much recognition and discussion as women's fertility. Male infertility is defined by the World Health Organization (WHO) as the inability of a male to make a fertile female pregnant for at least 1 year of regular unprotected intercourse(1). Men are solely responsible for about 20% of infertility cases in couples, and are a contributing factor in another 30% to 40% of all infertility cases(1). Sperm counts are dramatically dropping. Over the past 50 years, human sperm counts appear to have fallen by more than 50% around the globe, according to an updated review of medical literature (2).
More than 90% of male infertility cases are due to low sperm counts, poor sperm quality, or both, so it's a huge issue that needs addressing.
Oxidative stress, which is an imbalance between oxygen-derived free radicals and antioxidants leading to cell damage, has also been identified as a factor that may affect sperm quality and fertilization potential (3).
There is mounting evidence to suggest a relationship between various dietary components and fertility. While adherence to a prudent diet appears to be protective for fertility in both men and women (3)
Do Nutrients Matter In Male Infertility?
A healthy, balanced diet and a healthy lifestyle make a massive difference to male fertility. Unfortunately, due to the loss of nutrients in the soil and therefore food over the last 100 years, it can be challenging to meet the optimal level of nutrition of all nutrients through diet alone. As well as the decrease in nutrition, there are a few genetic variations that can make it hard for men with them to process specific nutrients if they are not in their active form. In high-quality food supplements, these nutrients are already in their active form, helping men with these genetic mutations to achieve the optimal level of nutrients.
Vitamin B12 and Folate: Vitamin B12 and folate are essential nutrients for normal homocysteine metabolism. Homocysteine is a marker typically associated with poor heart health outcomes; however, it is also linked to a wide range of health problems, including poor in-vitro fertilization outcomes and reduced sperm concentration, DNA quality, and sperm motility (3). For men with a genetic mutation on the methylation-related genes, supplementing with the active form of folate and vitamin B12 is essential.
Vitamin C: Vitamin C is an essential nutrient that protects cells from oxidative stress. It does this by helping to create an enzyme called glutathione. Much like vitamin B12 and folate, there are genetic mutations that can decrease the action of vitamin C in the body, leading to an increased demand to protect cells from oxidative damage. Excess oxidative stress causes damage to cells and sperm, and vitamin C accounts for 65% of the antioxidants in seminal fluid. Dietary vitamin C intake is closely associated with the vitamin C concentrations in seminal fluid, which is typically 10 times the concentration of blood vitamin C. When sufficient, vitamin C protects the sperm cells from oxidative damage and protects the integrity of the DNA. Research has also found that vitamin C improves the integrity and structure of sperm by promoting an environment where sperm can thrive, develop, and reproduce, minimising structural and functional flaws (3).
Vitamin D: Vitamin D synthesis through sunlight alone is, in most cases, not enough. Unless you spend vast amounts of time in the sun with minimal clothing, you are likely to need a vitamin D supplement. There are also genetic mutations that mean that some men can't store vitamin D, meaning that daily supplementation, especially in the winter, is essential for health. Vitamin D receptors are present in the testicular Leydig cells, epididymis, prostate, seminal vesicles, and sperm, suggesting a need for vitamin D in these tissues for the creation and maturation of sperm (3). Vitamin D also affects the cholesterol and fats in the head of the sperm, a component of sperm that is needed for its protection and survival until it reaches an egg. Studies have found that vitamin D concentrations correlate positively with sperm motility and normal morphology.
Vitamin E: Vitamin E is the most potent fat-soluble antioxidant and contributes to the protection of cells from oxidative stress. Sperm membranes are made of cholesterol, phospholipids, and polyunsaturated fatty acids. As an antioxidant that protects the sperm membrane, vitamin E is essential in promoting motility and proper morphology of sperm as well as fertilization. Much like vitamin C, seminal levels of vitamin E are directly linked to dietary intake.
Omega-3 fat: Omega-3 fats are one of the most essential parts of the sperm membrane. Research has found it to affect sperm motility, membrane fluidity, and the fertile potential of sperm cells (3). In research, higher levels of omega-3 have been associated with better semen parameters, including sperm count, motility, and morphology in men with low sperm count (3).
Zinc: Zinc is an essential trace mineral that cannot be stored in the body, meaning daily intake is necessary. Zinc is needed for normal reproduction and plays an integral part in sperm health. Zinc balances hormones, including testosterone, and is required for prostate and sexual health and function. Zinc deficiency results in reduced sperm production. Zinc is found in abundance in seminal fluid and is lost with each ejaculation, and needs to be replaced (4).
Maca: Maca is a Peruvian plant that has been used as a food supplement for centuries. Some studies show that maca may affect sexual behaviour. There have also been a few clinical trials on maca and sperm health. It is believed to be the fatty acids and macanamides within maca which exert maca's positive effects (5).
Turmeric: Turmeric has been used for centuries for many health ailments. Its active component is curcumin, which has been extensively studied. Turmeric helps to protect cells against free radicals and oxidative damage. Sperm cells are particularly susceptible to oxidative damage, which interferes with sperm function. Maintaining a healthy intake of antioxidants may help to preserve fertility.
Carnitine: Carnitine is an amino acid (a building block of protein). Carnitine has several biological actions within the body. It works alongside and enhances the action of other antioxidants, which protect sperm from oxidative damage. Antioxidants work to protect sperm and increase their chance of survival (6).
Arginine: Arginine is another amino acid that has several biological functions. Arginine increases the production of nitric oxide (NO). NO causes the blood vessels to dilate, improving blood flow. Improved blood flow to the testes increases nutrient delivery to the sperm, helping to optimise the nutritional status of sperm and seminal fluid (7).
Ginseng: Ginseng has been used for thousands of years. Its use originated in China, and there have since been hundreds of research papers published on its efficacy (8).
Myo-Inositol: Myo-inositol acts as a second messenger in many cellular processes, including those involved in spermatogenesis, hormone signalling, and oxidative stress regulation. Myo-inositol supports the mitochondria of the sperm. The mitochondria are the energy production centres of the sperm, and are located at the top of the tail where they provide a direct source of energy for powering the sperm cell (9).
CoQ10: Coenzyme Q10 (CoQ10) is a vitamin-like substance that has a few actions in the body. It is produced naturally by the liver, and this natural production is used to support energy production and as an internally produced antioxidant. After the age of 30, CoQ10 production starts to decline, and as a result, men might see a reduction in energy and in antioxidant protection. As sperm cells need both antioxidant protection and energy for powering them along, they may also see a reduction in their fertility. Supplementing with CoQ10 can increase the amount of CoQ10 in the body and help to reduce age-associated losses (10).
What Else Can Protect Male Fertility?
A gluten-free diet when indicated: Coeliac disease is associated with extra-intestinal symptoms, such as infertility, so if you are experiencing infertility, it's worth asking for an investigation into coeliac disease, or trialling a gluten-free diet to see if it makes a difference.
Reduce caffeine intake: Caffeine crosses the blood-testes barrier, and can be stored in the gonadal tissues and excreted into the semen. Research suggests that caffeine consumption can cause DNA damage in sperm cells (11).
Reduce Sugar Intake: Higher sugar-sweetened beverage consumption has been associated with lower sperm motility and sperm count. Reduce refined and simple sugars with fruit and sweet spices (3).
Conclusion
It is very difficult to get all of the nutrients needed each day from food. Supplementation provides an easy solution to increase nutrient intake and works well in conjunction with a healthy and balanced diet to support male fertility.
References
1) Male Infertility - StatPearls - NCBI Bookshelf
2) News: Sperm counts may be declining... (CNN News) - Behind the headlines - NLM
3) Nutrition, genetic variation and male fertility - PMC
5) The use of maca (Lepidium meyenii) to improve semen quality: A systematic review - ScienceDirect
6) L-Carnitine and Male Fertility: Is Supplementation Beneficial? - PMC
7) New insights into male (in)fertility: the importance of NO - PMC
8) Ginseng and male reproductive function - PMC
10) Coenzyme Q10 and Male Infertility: A Systematic Review - PMC
11) Nutrition, genetic variation and male fertility - PMC
