Vitamins are the building blocks for human health and general wellbeing. Taking a daily multi-vitamin supplement can help ensure that you get the essential nutrients you need from food to keep your body strong and healthy. But when it comes to boosting your sperm count, there are certain vitamins that have been found to play a key role....CONTINUE READING
According to healthline, Here we look at the essential vitamins you should be taking to improve your sperm count and fertility.
1. Vitamin C
This powerful antioxidant is essential for sperm production. Studies have found that taking vitamin C supplements for two months prior to trying to conceive can have a significant impact on the quantity and quality of your sperm.
Vitamin C helps protect sperm from free radicals and oxidative stress, and can help reduce DNA damage in sperm cells.
Getting enough Vitamin C-rich food and supplements is important. Vitamin C is found in many fruits, vegetables and dairy products, but can be difficult to get enough from the diet alone.
Good sources of vitamin C include oranges, cantaloupe, strawberries, raspberries, kiwi, dark green leafy vegetables, broccoli and sweet potatoes. Taking a 500 milligram daily vitamin C supplement is recommended.
2. Vitamin E
Vitamin E is an antioxidant that helps reduce damage to sperm cells caused by free radicals and environmental toxins. Vitamin E also helps protect sperm during storage and transport. Getting enough can improve sperm motility and shape and is associated with improved fertility rates.
Good sources of vitamin E include almonds, vegetable oils, peanuts, hazelnuts, spinach and broccoli. Taking an 800 milligram daily vitamin E supplement is the recommended amount to boost your sperm count.
3. Vitamin D
Vitamin D plays a key role in maintaining testicular health and sperm production. Studies have shown that men with low levels of vitamin D are at a higher risk for low sperm count and motility. Getting enough vitamin D through diet and supplementation may help improve sperm production and quality.
Good food sources of vitamin D include eggs, fortified milk, salmon and cod liver oil. You can also get your daily dose from a vitamin D3 supplement. The recommended daily dose is 1000 IU. It is also important to get 15-20 minutes of sun exposure 4-5 days a week to ensure you’re getting enough vitamin D from the sun.
4. Folate
Folate is essential for the development of healthy sperm cells and DNA fragmentation. Studies have shown that men with adequate levels of folate are more likely to have healthier sperm.
Folate is found in many green leafy vegetables and fruits, as well as fortified cereals, whole-wheat bread, black-eyed peas and lentils. A daily folate supplement is also recommended. The recommended dose is 400 mcg per day.
5. Zinc
Zinc plays a crucial role in maintaining fertility in men. Zinc is essential for testosterone production, sperm formation and normal sperm motility. Studies have found that taking a daily supplement of zinc can significantly increase your sperm count.
Good sources of zinc include seafood, oysters, red meat, poultry, nuts, oats, whole grains and legumes. The recommended daily dose of zinc for men trying to conceive is 30-40mg per day.
6. Selenium
Selenium is a mineral that helps protect sperm from oxidative damage and helps prevent DNA damage. Studies have found that men who take selenium supplements have higher sperm counts and improved sperm motility.
Good sources of selenium include eggs, beef, garlic, sunflower seeds, Brazil nuts and fish. The recommended daily dose of selenium is 200 mcg.
7. N-acetyl-cysteine (NAC)
NAC is a powerful antioxidant that helps protect sperm from DNA damage. Studies have found that taking a dailydose of NAC can significantly improve sperm concentration and motility. NAC is available in capsules and powder form and the recommended dosage is 500-1000 mg daily.
Taking a daily vitamin and mineral supplement is an important part of maintaining your overall health and wellbeing, but if you are looking to boost your sperm count, there are certain vitamins and minerals you should take.
Vitamin C, E, D, folate, zinc, selenium and NAC are all essential for healthy sperm production. By ensuring you get enough of these key vitamins and minerals, you can help keep your sperm count, motility and fertility at their optimal levels.
