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Which 5 Nutrients Can Boost Sperm Quality?

5 nutrients to boost sperm quality, vitamin C and Zinc benefits in improving sperm quality and motility
Antioxidants make sperm stronger

The most important factor of male fertility is sperm quality. This involves a semen analysis of sperm concentration called Sperm count Test, a test of sperm morphology. Where also the sperm motility is assessed that decides the overall quality of sperm.

Research has suggested that the quality of male sperm has deteriorated drastically in the last 40 years globally and may be affected by factors such as obesity, lifestyle change, stress as well as other environmental factors.

Various over-the-counter (OTC) therapies have been used for male fertility, including herbs, vitamins, and nutritional supplements. And they have been found to show results. Infertility is the biggest concern for all generations. Approximately, it affects 15% of couples trying to become parents. With male factors implicated solely or in combination with female factors in 50% of the cases, many male patients use these therapies.


Medical constraints and infertility

Abnormal semen parameters are found in 50% of males undergoing infertility evaluation, with the most common finding being low sperm count and motility known as oligoasthenoteratozoospermia (OAT). Some of the crucial medical conditions that contribute to idiopathic infertility are varicocele, chemical/radiation/heat exposures, tobacco use, etc. Oxidative stress has been a well-studied topic of abnormal semen parameters. Because of this, many of the current OTC therapies rely on antioxidant properties. Such alternative treatments are safe and healthy, but they show results with continuous use for a specific period of time.


Medical factors such as drugs, chemotherapy, and radiotherapy can increase the production of intracellular reactive oxygen species (ROS). ROSs have a significant effect on spermatogenesis and sperm quality. Most of the chemotherapeutic drugs cause various types of damage to healthy living cells. Cyclophosphamide (CP) exhibits potent anticancer effects, and CP therapy is a common problem in the treatment of a variety of diseases and leads to gonadal toxicity as a side effect of the drug. Previous studies have shown that CP increases abnormal sperm rate, and shows biochemical and histological alterations in testis. CP toxicity in the testis and spermatozoa is caused by oxidative stress-induced biochemical and physiological damage. The studies have shown that some nutritional therapies improve sperm counts and sperm motility.


Ways to improve quality for the Sperm 


While some male infertility problems are inherited or the result of a physiological condition, the diet and nutrients you consume can influence the quality of your sperm, due to how our bodies metabolize and use vitamins and minerals to function effectively. Semen analysis studies have indicated that diets rich in healthy fats, antioxidants, and carotenoids are connected with increased sperm concentration and motility.


Similarly, researchers have connected a high intake of processed meals, simple carbohydrates, or saturated fats to issues such as poor sperm quality and sub-fertility when semen analysis is performed. As the phrase goes, “you are what you eat”, so it may be time for you to reconsider your present diet in order to boost not only your overall health but also your sperm.

Furthermore, sperm tests have indicated that oxidative stress and free radicals from a poor diet have a direct impact on sperm quality. Vitamins and minerals can help protect against oxidative stress and improve your sperm.

Let’s learn about five vitamins and minerals that are beneficial in improving sperm quality.


Zinc is a trace mineral that is required for over 100 enzymes to carry out important chemical reactions in the body. Zinc's vital functions in the body include DNA production, cell development, protein synthesis, wound healing, and infection resistance. It also contributes significantly to a healthy immune system. Zinc is one of the most beneficial elements for male fertility since it improves sperm production, count, testosterone metabolism, and motility. Zinc concentration in semen has been linked to sperm quality in fertility studies. Men with low zinc levels in their sperm produce poor sperm quality.


The human body cannot store zinc, thus it is critical that you satisfy the daily suggested dietary need. If you are unable to meet your daily requirements, try taking a supplement.

Zinc-containing foods include whole grains, beans, nuts, lentils, crab, spinach, asparagus, broccoli, and dairy products.

Vitamin C

Vitamin C, being a potent antioxidant, helps to combat the consequences of oxidative damage.

You should take Vitamin C-rich food on a daily basis to help prevent deficiency and improve sperm quality, motility, and morphology. Note that vitamin C may improve sperm quality but does not enhance sperm count. Citrus fruits and fortified juices, Indian gooseberry (amla), pineapple,guava, kiwi, peppers, peaches, strawberries, and broccoli are examples of vitamin C-rich foods. Supplements are another source of vitamin C.


Unlike zinc, selenium is also a trace mineral that functions as an antioxidant, helping to combat the cellular damage from oxidative stress and free radicals in your body. Selenium has been shown to contribute to improved sperm morphology and motility (movement of sperms).

Chicken, cottage cheese, rice, mushrooms, sardines, Brazil nuts, and eggs are rich sources of selenium. Whilst it is important to include selenium in your diet, try not to exceed the daily recommended allowance as this can adversely impact your sperm health.

Vitamin E 

Vitamin E is a fat-soluble vitamin that aids in preventing damage from free radicals to the sperm cell membrane. Sperm motility is enhanced by vitamin E, according to studies. Together, these vitamins may enhance the quality of sperm. Vitamin C is necessary for the regeneration of vitamin E.Fortified cereals, sunflower seeds, sunflower oil, broccoli, kale, spinach, avocado, almonds, and hazelnuts are among the foods high in vitamin E.

Vitamin D

A vital component of health, vitamin D has been connected to variations in testosterone levels, sperm count, and quality—all factors that can affect male fertility. Your ability to conceive can be enhanced by sun exposure, specific diets, and vitamin D supplements that guarantee optimal levels of this vitamin. To know the food sources of vitamin D read here.


Alongside diet, a balanced lifestyle, managed stress and healthy relationships helps improve sperm quantity and quality.


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