Top Nutrients for Male Fertility

ZINC – needed for the production of sperm and metabolism of testosterone. It increases testosterone levels and boosts sperm count and motility. Foods containing zinc include almonds, oysters, hemp seeds, tofu, beef and chicken. 

VITAMIN B9 (Folate/folic acid) – required for DNA synthesis. Low levels can lead to lowered sperm count and sperm motility. Foods containing folate include broccoli, cauliflower, cabbage, spinach, kale and asparagus.  

NB: Folic acid is the synthetic form of folate. Always choose folate as it has a much higher bioavailability in the body. 

VITAMIN C – proven to reduce sperm clumping together, reduces oxidative damage to the sperm by free radicals. Foods containing vitamin C include citrus fruits, peppers, berries, broccoli, kiwi and tomatoes. 

VITAMIN E – a fat-soluble vitamin that helps protect the sperm’s cell membrane from damage. Foods containing vitamin E include pumpkin seeds, almonds, avocado, spinach, broccoli and olive oil. 

OMEGA 3 FATTY ACIDS – enhance sperm quality and motility. Foods rich in omega 3 include oily fish (salmon, mackerel, anchovies, sardines and herring), walnuts, flax seeds, chia seeds and hemp. 

SELENIUM – a potent antioxidant, utilised in the production, maturation and motility of sperm. Foods containing selenium include brazil nuts, shellfish, meat, tofu and shitake mushrooms.

LYCOPENE – this is a potent antioxidant which is found in high levels in the testes. It has been shown to improve the quality of sperm. Foods containing lycopene include (cooked) tomatoes, watermelon, grapefruit, papaya, sweet red peppers and red cabbage. 

L-CARNITINE – this is an amino acid that helps the body turn fat into energy. It helps to improve sperm motility. Foods containing l-carnitine include red meat, chicken, milk and dairy products, fish, beans, and avocado.