Boost Fertility: Essential Nutrients for Men
Nutrients For Male Fertility with Sources*
| Nutrient | Why It Is Required | Top Sources |
| Folic Acid (B9) | Improves sperm quality and reduces DNA damage in sperm. | – Spinach – Lentils – Chickpeas – Black beans – Broccoli – Mung beans – Asparagus – Edamame – Bananas – Fortified rice – Oranges – Peas – Okra – Papaya – Sunflower seeds – Avocados – Kale – Fortified breads – Brussels sprouts |
| Vitamin D | Enhances testosterone production and sperm quality. | – Cod liver oil – Fortified milk – Oily fish – Mushrooms – Egg yolks – Fortified cereals – Tofu – Cheese – Butter – Soy milk – Sardines – Salmon – Mackerel – Herring – Almond milk – Fortified orange juice |
| Vitamin E | Protects sperm cells from oxidative stress and improves motility. | – Sunflower seeds – Almonds – Hazelnuts – Spinach – Avocado – Olive oil – Pumpkin – Kale – Pine nuts – Sweet potatoes – Wheat germ – Peanuts – Blackberries – Mangoes – Dried apricots – Red bell peppers – Swiss chard – Broccoli |
| Vitamin C | Increases sperm count and reduces oxidative stress. | – Guava – Kiwi – Oranges – Strawberries – Amla – Bell peppers – Papaya – Parsley – Pineapple – Tomatoes – Brussels sprouts – Kale – Lychee – Blackcurrants – Lemons – Limes – Grapefruit – Cantaloupe |
| Vitamin B12 | Improves sperm motility and reduces DNA fragmentation. | – Clams – Eggs – Milk – Cheese – Fish – Chicken – Beef liver – Fortified soy products – Seafood – Yogurt – Sardines – Shellfish – Fortified nutritional yeast – Fortified plant milks |
| Zinc | Essential for testosterone production and sperm quality. | – Oysters – Pumpkin seeds – Beef – Whole grains – Chicken – Lentils – Cashews – Almonds – Sunflower seeds – Sesame seeds – Pecans – Chickpeas – Fortified cereals – Dairy products – Fish – Pork |
| Selenium | Protects sperm from oxidative damage and enhances motility. | – Brazil nuts – Eggs – Sunflower seeds – Chicken – Fish – Turkey – Mushrooms – Whole grains – Spinach – Oatmeal – Brown rice – Garlic – Asparagus – Lamb – Crab – Prawns – Sardines |
| Magnesium | Reduces oxidative stress and improves sperm function. | – Almonds – Bananas – Spinach – Black beans – Avocado – Dark chocolate – Quinoa – Cashews – Pumpkin seeds – Sweet potatoes – Lentils – Whole grains – Yogurt – Peanuts – Chia seeds – Kale – Edamame – Flaxseeds |
| Omega-3 Fatty Acids | Supports sperm structure and motility by reducing inflammation. | – Salmon – Flaxseeds – Chia seeds – Walnuts – Sardines – Herring – Soybeans – Canola oil – Mackerel – Hemp seeds – Algae oil – Anchovies – Tuna – Trout – Brussels sprouts – Seaweed |
| Coenzyme Q10 | Boosts sperm energy production and overall quality. | – Organ meats – Oily fish – Spinach – Peanuts – Sesame seeds – Soybeans – Broccoli – Pistachios – Chicken – Eggs – Mushrooms – Whole grains – Olive oil – Avocado |
| L-Carnitine | Improves sperm motility and reduces abnormalities. | – Red meat – Pork – Chicken – Milk – Dairy products – Eggs – Fish – Peanuts – Soybeans – Lentils – Kidney beans – Oats – Whole grains – Spinach |
| Vitamin A | Supports healthy sperm development and reduces DNA damage. | – Sweet potatoes – Carrots – Spinach – Kale – Mangoes – Papaya – Apricots – Red bell peppers – Pumpkin – Eggs – Fortified cereals – Dairy products – Butter |
| Antioxidants | Reduces oxidative stress, protecting sperm cells from damage. | – Berries – Green tea – Dark chocolate – Spinach – Artichokes – Pomegranate – Kale – Red beans – Nuts – Turmeric – Tomatoes |
| Iodine | Ensures proper thyroid function and hormonal balance. | – Seaweed – Iodized salt – Fish – Shrimp – Milk – Eggs – Yogurt – Cranberries – Cod – Shellfish – Kelp |
| Arginine | Improves sperm count and enhances sperm quality by improving blood flow. | – Turkey – Chicken – Pork – Peanuts – Lentils – Soybeans – Chickpeas – Pumpkin seeds – Almonds – Spirulina – Fish – Sesame seeds – Sunflower seeds – Walnuts |