Since supplements aren’t regulated by the U.S. Food and Drug Administration (FDA) like medications are, it can be challenging to know if a supplement does what it says it does and what effect it will have on the body, explains Phillip Cheng out. , MD, a male infertility physician and urologist at Reproductive Medicine Associates of New Jersey. To get the nutrients you need to support healthy sperm production, he recommends focusing on a healthy diet.
Research suggests that the following supplements may improve sperm quality, especially if you’re not getting enough of the nutrients they provide through your diet, but remember it’s always a good idea to check with your doctor before taking any new supplements your regimen to avoid interactions with any medications you are taking.
Coenzyme Q10
Research Notes Coenzyme Q10, also known as ubiquinol, is one of the most studied and promising supplements for improving male fertility. Coenzyme Q10 is an antioxidant produced naturally in your body and stored in your mitochondria (the energy factories in your cells). Its antioxidant properties may help protect sperm from harmful free radicals.
One review found that men who supplemented with CoQ10 experienced a significant increase in sperm concentration and sperm motility compared to those who took a placebo.
Russell Hayden, MD, a Harvard-trained urologist with a subspecialty in male infertility and microsurgery, recommends 300 milligrams to 400 milligrams of a generic coenzyme Q10 supplement daily to his male infertility patients.
Omega-3 fatty acids
When it comes to male fertility supplements, “DHA omega-3 fatty acid supplementation appears to have some of the strongest data supporting its use,” says Lauren Manaker, a registered dietitian and author of Nurturing male fertility.
Fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are important components of sperm cell membranes, and omega-3 fatty acid intake is directly related to sperm quality, so the more you consume, the higher the sperm quality.
A recent review of the effects of the omega-3 fatty acids EPA and DHA on male infertility found that men taking omega-3 treatments had significantly increased sperm motility compared to men taking a placebo.
If your intake of omega-3 fatty acids from foods such as oily fish, walnuts, chia and flax seeds is low, you may benefit from taking a supplement.
Prenatal vitamins for men
Women trying to conceive are routinely advised to take a prenatal vitamin, but prenatal vitamins for men are also starting to become popular, notes registered dietitian Becca Romero, a functional nutritionist who specializes in fertility. She recommends prenatal multivitamins for men WeNatal For Him and Needed to her patients.
WeNatal For Him is a prenatal supplement for men formulated to support overall sperm health. It contains an array of vitamins and minerals, along with other ingredients and antioxidants marketed to boost male fertility, such as maca, CoQ10, and acetyl L-carnitine.
Needed Men’s Multi is recommended for men before conception and in the years after. It contains a wide variety of vitamins and minerals, as well as an organic antioxidant blend of foods such as grape, cranberry, pomegranate, blueberry, apple, mangosteen, bilberry, chokeberry and goji berry.
A male prenatal multivitamin can fill in any nutritional gaps in your diet and help you avoid deficiencies that can affect your sperm quality. When choosing a prenatal supplement for men, steer clear of formulations that contain unstudied ingredients or excessive amounts of vitamins and minerals.