It only takes one sperm to fertilize an egg, but it might take several tries before conception occurs. Lifestyle and environmental factors can affect sperm quality and quantity, according to the Mayo Clinic. A fertile man has more than 20 million sperm in one milliliter of semen, the Mayo Clinic explains. Men can improve their sperm count with adequate intakes of vitamin C, selenium and zinc.
Vitamin C
Vitamin C is needed for the growth and repair of all body tissues and the formation of collagen. Vitamin C is also an antioxidant, protecting cells from free radical damage. Its role as an antioxidant might protect semen from oxidation, according to the authors of a 2005 study published in "Human Reproduction." The study investigated the association between antioxidant supplementation and semen quality in healthy men. The men were interviewed and provided a semen sample. The men who supplemented with vitamin C had higher sperm counts, according to the authors. Men also might improve their sperm counts by including foods high in vitamin C in their diet such as peppers, strawberries, tomatoes and citrus fruits.
Selenium
Selenium is a trace mineral. It plays an essential role in many metabolic pathways and is a component of the antioxidant enzymes. The Mayo Clinic says selenium is an important nutrient in sperm production. A study published in the "Journal of Urology" in 2009 investigated the effects of selenium supplementation on sperm quality in infertile men. Men were given 200 mcg of selenium daily; 200 mcg of selenium and 600 mg of N-acetyl-cysteine,; 600 mg of N-acetyl-cysteine; or a placebo. The men supplemented with selenium had improved sperm concentrations, according to the authors. The authors suggest selenium supplementation as a treatment option for male infertility. Diet also might help, too. One ounce of Brazil nuts contains 544 mcg of selenium. Other food sources include tuna, beef, cod and chicken.
Zinc
Zinc is recommended as an essential nutrient for improving sperm quality and production, according to the Mayo Clinic. Zinc is necessary for the normal maturation of sperm, says Medline Plus. Zinc supplementation has been shown to improve sperm quality and quantity, Medline Plus continues. However, more information is needed before formal recommendations can be made. Food sources of zinc include oysters, lean beef, chicken, fortified cereals, lobster and cashews.
References
- MayoClinic.com: Healthy Sperm: Improving Your Fertility
- "Human Reproduction"; Antioxidant intake is associated with semen quality in healthy men; B. Eskanazi; 2005
- Medline Plus: Vitamin C
- "Journal of Urology"; Efficacy of selenium and/or N-acetyl-cysteine for improving semen parameters in infertile men: a double-blind, placebo controlled, randomized study; M.R. Safrinejad; 2009
- Office of Dietary Supplements: Selenium
