Nutrition for men with fertility problems

Vitamin E

An antioxidant vitamin, important for the immune system, with a positive effect on sperm motility.
Foods: mainly plant foods, cold-pressed vegetable oils, nuts and seeds.

Folic acid

A B-complex vitamin, important for the growth and differentiation of cells, with a positive effect on sperm.
Foods: potatoes, dairy products, oranges, grapes, strawberries, cherries, rice, pulses and meat

Zinc

A trace element with a positive effect on sperm count and motility. Even a short-term lack of zinc can reduce semen volume and testosterone levels.
Foods: meat, fish, milk, eggs, wholegrain cereals

Selenium

A trace element, a component of sperm enzymes.
Foods: wholegrain cereals, meat (in moderation). Vitamins A, C and E increase the bioavailability of selenium.

Copper

A trace element, a component of sperm enzymes.
Foods: liver, nuts, wholegrain cereals, pulses

L-arginine

An amino acid that supports the blood vessels, with a positive effect on sperm motility.
Foods: almost all protein-rich foods, peanuts, hazelnuts, wheat germ, soya, fish, meat

Coenzyme Q10

It is one of the most powerful antioxidants. It also stabilises cell membranes, with a positive effect on sperm motility.
Foods: liver, oily fish (sardines, mackerel, etc.), nuts, dried fruit, sesame, sunflower seeds, vegetable oils, cabbage, onion, potatoes, spinach, Brussels sprouts and broccoli.
However, heating the oils during cooking can destroy the coenzyme.

L-carnitine

This substance plays a key role in burning fat, is important for physical performance and recovery, and has a positive effect on sperm motility.
Foods: found in large amounts in red meat

Also read about the causes of male infertility and about sperm DNA fragmentation.