Infertility affects one in every six couples, according to the American Dietetic Association, and one third of those cases involve the male partner. Diet and lifestyle play an important role in improving fertility in men. Certain vitamins, such as selenium, zinc and vitamin C, may help improve sperm health and male fertility.
Selenium
Adequate intakes of selenium improves sperm function and production, according to the Mayo Clinic. Selenium is a trace mineral and is converted to selenoproteins in the human body. It acts as an antioxidant enzyme to prevent cellular damage from free radicals. Selenium deficiencies affect sperm health, according to a review study published in 1996 in "Acta Veternaria Scandanavica." The review study reports the need for adequate intakes of selenium for optimal sperm health, noting that high and low intakes of selenium negatively effect sperm health. Adult males need 55 μg of selenium a day, according to the Office of Dietary Supplements. Food sources of selenium include Brazil nuts, beef, tuna, cod, cashews, chickpeas and pork.
Vitamin C
Inadequate intakes of vitamin C cause sperm to clump together, according to the American Dietetic Association. Men need 90 mg of vitamin C a day to improve fertility. A study published in 2005 in "Human Reproduction" investigated the effects of antioxidant intake on sperm health. Food frequency and supplement information was obtained from 97 healthy men, along with a semen sample. The men with higher intakes of vitamin C also had higher sperm counts. Higher sperm counts improve male fertility, according to the Mayo Clinic. Food sources of vitamin C include citrus fruits, peppers, tomatoes, strawberries and potatoes.
Zinc
As an essential mineral, zinc is involved in many aspects of cellular metabolism, including DNA synthesis, protein synthesis and cell division. Zinc also acts as an antioxidant, and as an antioxidant has been shown to protect sperm from oxidative damage, according to a 2007 study published in "Medical Principles and Practice." Zinc deficiencies cause sperm to clump together, according to the American Dietetic Association. Men can naturally improve fertility by consuming 11 mg of zinc a day, according to the American Dietetic Association. Food sources of zinc include oysters, crabs, red meat, fortified ready-to-eat cereals and beans.
References
- MayoClinic.com: Healthy Sperm: Improving Your Fertility
- "Human Reproduction"; Antioxidant intake is associated with semen quality in healthy men; B. Eskanazi; 2005
- American Dietetic Association: Fertility and Men's Diet
- "Acta Veternaria Scandinavica"; Selenium and Fertility in Animals and Man--A Review; J.C, Hansen; 1996
- "Medical Principles and Practice"; Indications of the Mechanisms Involved in Improved Sperm Parameters by Zinc Therapy; A.E. Omu; 2008
