Healthy sperm, according to MayoClinic.com, depends on quantity, quality and motility. The base-line quantity for healthy sperm production is considered to be 20 million per milliliter of semen. Sperm quality includes appropriate shape and structure, as one-third need to be normal to be considered healthy and fertile. Finally, efficient sperm motility is crucial and at least half of sperm cells should be motile in healthy men. Nutrients, such as vitamins, are important for healthy sperm production and fertility.
Vitamin C
Vitamin C is a powerful antioxidant and can preserve the quality of sperm by preventing damage caused by free radicals and toxins, which can readily affect sperm, according to the book, "Nutrition and Reproduction." Vitamin C also prevents sperm from clumping together, called agglutination, which increases the motility rates and male fertility. A 1992 study conducted on male smokers revealed that ingesting 500mg of vitamin C decreases the amount of clumping and misshaped sperm cells, as well as improving sperm count, motility and viability. Humans are one of the few mammals who do not produce vitamin C, so it must be obtained through diet or supplementation. Rich dietary sources include rose hips, blackcurrants, guava, peppers, citrus fruits and strawberries. Vitamin C supplementation is controversial as some doctors who subscribe to Linus Pauling's theories recommend 1,000 to 3,000mg per day, while the U.S. Department of Agriculture claims only 90mg per day is needed for men.
Vitamin E
Vitamin E is also a powerful antioxidant and can protect the sperm cells from oxidative damage, much like vitamin C does, which contributes to increased sperm quantity. Supplementation with vitamin E has shown to increase sperm motility and enhance the ability of the sperm cells to penetrate the egg in test-tube studies. Vitamin E is also important for the protection of cell membranes, which can shield the sensitive sperm cells from toxins, especially those from cigarettes and alcohol. Finally, Vitamin E plays an important role in regulating sex hormones.
Rich sources of vitamin E include sunflower oil and seeds, hazelnuts, almonds, sweet potatoes, peanuts, spinach and avocados. Supplementation doses of vitamin E are usually recommended at 400 to 800 IU daily.
Vitamin B12
Vitamin B12 is also essential for maintaining healthy sperm, as deficiencies result in reduced sperm motility and count. Vitamin B12 also helps regulate sex hormones, and is crucial for normal cognition and memory. Vitamin B12 deficiency is relatively common, due to more people choosing vegetarian diets. Good sources of vitamin B12 include raw liver, beef, some fish, clams and fortified breakfast cereals. If supplementing, 1,000mcg is usually recommended.
References
- MayoClinic.com: Healthy Sperm
- "Nutrition and Reproduction"; George A. Bray et al and Pennington Biomedical Research Center; 1998
- "Fertility and Sterility"; Effect of Ascorbic Acid Supplementation on the Sperm Quality of Smokers; E.B. Dawson et al; 1992
- "Fertility and Sterility"; The Effect of Antioxidant Treatment on Human Spermatozoa and Fertilization Rate in an in Vitro Fertilization Program; E. Geva et al; 1996
- PubMed: "Congenitive Anomalies"; The effects of dietary vitamin B12 deficiency on sperm maturation in developing and growing male rats; T. Watanabe et al; March, 2003
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