Low sperm count can be due to many factors, including genetics, smoking, substance abuse, body weight, illness and nutritional imbalances. If you have been trying to conceive for over a year and are concerned about your sperm count, the National Health Council recommends a semen analysis test. Although vitamins are not a guarantee to increase your sperm count, improving your diet and focusing on specific sperm-enhancing vitamins and nutrients can be a first step to trying to increase the quality and quantity of your sperm count.
Vitamin C
Vitamin C protects the quality of sperm by blocking damage created by free radicals and toxins. Although vitamin C may not directly increase sperm count, it will help to keep your sperm strong, viable and healthy, which can increase fertility rates. Since your body does not produce vitamin C naturally, it must be obtained through diet or supplementation. Increase your intake of natural vitamin C sources including lemons, limes, pomegranates, kiwi, guava, pineapple, chili peppers, pumpkin and cranberries.
Vitamin E
Vitamin E, sometimes referred to as the "Sex Vitamin," helps in the overall formation of sex hormones. Vitamin E works best when taken in conjunction with vitamin C, increasing sperm count and protecting sperm quality, greatly raising the possibility of egg fertilization. Consider increasing the amount of vitamin E in your diet by eating more sunflower seeds, almonds, spinach, turnips and chard, as well as taking vitamin E in supplement form.
Zinc
Zinc, a mineral often found in multivitamins, plays a vital role in testosterone production and is found in the outer layer of sperm. Zinc deficiencies can affect sexual performance, stamina, libido and can also determine the quality, formation and mobility of sperm. Natural sources of zinc include beef, turkey, chickpeas, whole grains, nuts and seeds. Taking higher levels of zinc may decrease your immune system; consult a doctor before taking large doses of zinc supplements.
Vitamin B-12
Vitamin B-12 is needed to maintain a healthy sperm count. B-12 supplements may be beneficial whether or not you have a low sperm count by also increasing sperm's mobility and helping to regulate sex hormones. Start by increasing your natural food sources of this vitamin. Liver, beef, clams, nutritional yeast, trout and breakfast cereals contain high amounts of vitamin B-12.
References
- Resolve.org: Test for male fertility
- Mayo Clinic: Low sperm count
- Holistic Online: Natural therapies for low sperm count
- "Prescription for Nutritional Healing, 3rd Edition"; Phyllis A. Balch, CNC; 2000
