What Vitamins Stimulate Sperm Production?

Male fertility is dependent upon sperm quality and quantity, according to the Mayo Clinic. A fertile man has more than 20 million sperm per milliliter of semen. Lifestyle choices, including diet, affects sperm counts. Some vitamins have been shown to improve sperm health and production. These vitamins include vitamin C, zinc and coenzyme Q10.

Vitamin C

Vitamin C is needed for normal growth and development, but it is also an important antioxidant. As an antioxidant, it protects sperm from free radical oxidative damage. A study published in 2005 in "Human Reproduction" compared antioxidant intake to sperm quality in healthy men. Men were asked to complete a food frequency and supplementation questionnaire and provide a semen sample. Men with higher intakes of vitamin C, either through food or supplementation, had higher sperm counts, according to the researchers. The American Dietetic Association recommends men consume 90 mg of vitamin C a day to improve fertility. Food sources of vitamin C include citrus fruits, tomatoes, peppers, strawberries, broccoli and cabbage.

Zinc

Zinc is an important nutrient for optimal sperm production, says the Mayo Clinic. As an antioxidant, it also protects sperm from damage. A study published in 2009 in "Nutrition Research" compared seminal zinc levels and sperm quality in fertile and sub-fertile men. The study showed fertile men with higher seminal zinc levels also had higher sperm counts. The American Dietetic Association recommends men consume 11 mg of zinc a day for sperm health. Food sources of zinc include oysters, crab, beef, pork, cashews and raisin bran.

Coenzyme Q10

Coenzyme Q10, or coQ10, is needed by human cells for basic functioning. The body is able to produce enough coQ10 to meet needs. However, production decreases as men age. A study published in 2009 in the "Journal of Urology" investigated the effects of coQ10 supplementation on sperm quality and production in infertile men. Two-hundred and twelve men randomly received 300 mg of coQ10 or a placebo for 30 weeks. At the end of the study, the researchers showed a positive correlation between coQ10 supplementation and sperm count. The researchers, however, recommend more studies before making formal recommendations.