Nutrients that help increase sperm count

Low sperm count, dilute sperm affects male fertility and makes it difficult to conceive naturally. Sperm production is complex and can be influenced by many factors. In particular, diet and nutrition will help the male sex organs work healthier. Certain nutrients can support sperm production, increase sperm count, and improve fertility in men.

B group vitamins

Group B vitamins include 8 micronutrients that bring many health benefits. In particular, vitamin B9 (folate) and vitamin B12 have a significant impact on male fertility. Folate plays an important role in sperm formation and development. Adequate folate supplementation for the body will significantly increase the concentration of sperm in semen. Men can get folate through foods such as broccoli, brussels sprouts, green leafy vegetables, peas, green beans, animal liver…

Vitamin B12 plays an important role in cell division and sperm formation. Some studies have shown that this vitamin can improve sperm count and motility, and reduce their DNA damage. Men with vitamin B12 deficiency are at risk of reduced sperm production, which in turn leads to infertility and infertility. Men can supplement vitamin B12 by eating meat, fish, eggs, milk, cheese… to help increase sperm count, improve male fertility.

Omega-3 fatty acids

Omega-3 fatty acids found in fatty fish such as salmon, tuna, herring… are polyunsaturated fats that play an important role in the structure of cell membranes. Several fertility studies in men suggest that omega-3 supplements can improve sperm count, morphology, and motility.

Coenzyme Q10

Coenzyme Q10 is an antioxidant that is able to fight the negative effects of free radicals. These free radicals can cause oxidation, damaging cells, including sperm cells. Coenzyme Q10 helps improve sperm count, concentration and motility, thereby benefiting those who are having fertility problems, especially slow sperm movement. This active ingredient is found in many animal organs, fatty fish, green leafy vegetables, fruits, legumes, nuts and oils.

Vitamins C and E

Vitamins C and E are also powerful antioxidants, which have similar effects to coenzyme Q10 in protecting cells from damaging free radicals. Men can supplement vitamin C through foods such as oranges, lemons, plums, guava, parsley, kale, kiwi… or oral supplements, effervescent tablets. Meanwhile, vitamin E is abundant in nuts, seeds and vegetable oils.

Zinc

Zinc plays an important role in the production of testosterone and sperm. According to a study published in the journal Scientific Reports (UK) in 2016, adequate zinc supplementation significantly increased sperm count, sperm motility and increased sperm count. Normal sperm count in infertile men. After zinc supplementation, the sperm quality of these men also increased significantly. Men can supplement zinc in the body by consuming foods such as red meat, shellfish, legumes, nuts, seeds, milk, eggs, whole grains, dark chocolate. ..

Phuong Quynh