Male fertility & its importance – what should men be taking?

When most people think about fertility, the conversation often revolves around female health. The truth is, male fertility plays an equally important role in the conception process.

Following an appointment with an expert fertility nutritionist from the Zita West team back in 2017 (you can book in here – I can’t recommend enough!), I vividly remember sending my husband a list of ‘focus foods’ for the week, across our fertility journey. And he’d get a new list every week, until we got that BFP. 

From pomegranate seeds to brazil nuts and fish (which he loves, very luckily), he’d dutifully action everything I sent. And to be honest, it was a really great way of partnering on something small but super-actionable – and crucial – across the process. 

Looking for the Zita West discount code? TRB readers get 10% off the entire Zita West supplement range (US and UK), with code TRB10* at checkout.

Do male fertility vitamins work?

Sperm quality directly impacts both the chances of conception and the health of the pregnancy. In fact, research has shown that male fertility influences not just the likelihood of getting pregnant but also the long-term health of the baby.

Whether you’re actively trying to conceive or simply preparing your body for parenthood in the future, understanding male fertility vitamins and supplements – and maintaining a consistent baseline – could be pivotal.

At The Ribbon Box, we dig deep across the latest research and expertise to provide evidence-based, expert-led fertility support. Our founder Eloise relied on Zita West Products throughout her final IVF cycle, and I’m currently re-ordering their NAC supplement, as I prepare for baby number three. So let’s dive in and explore how the right supplements can make a real difference for men when it comes to fertility.

Baseline fertility support – the essentials

As expert fertility nutritionist Isabelle Obert often points out (catch her super-popular free webinar on IVF optimisation while you’re here), foundational support is key when it comes to male fertility. She says, ‘There are a multitude of supplements out there promising to work magic. But it’s vital to start with a strong base of key vitamins and minerals that are proven to support sperm quality, production, and overall reproductive health.’

1. Multivitamin with folate (rather than folic acid)

First things first: folate, not folic acid, is the way to go. This crucial vitamin supports DNA creation in sperm, and a deficiency can lead to increased miscarriage risks. While folic acid is commonly used in supplements, it’s synthetic and less bioavailable than natural folate, which works better when paired with B12 and B6. 

Isabelle explains, “A high-quality multivitamin with folate, such as Zita West’s Vitamen for men, is an excellent choice to ensure you’re getting the nutrients necessary to support fertility from the inside out.”

2. Vitamin D

Did you know that vitamin D plays a pivotal role in male fertility? Research consistently shows that vitamin D influences testosterone levels and overall semen quality. Studies have also shown a direct link between low vitamin D levels and poor sperm motility and morphology.

“Vitamin D is one of those nutrients we often overlook. It’s not just about bones – it’s about the whole reproductive system,” says Isabelle. Since many people don’t get enough sun exposure, especially in colder months, supplementing with vitamin D3 is often necessary to maintain optimal fertility levels.

3. Zinc

Semen is rich in zinc, and this mineral plays a vital role in sperm production, motility, and quality. Zinc also supports testosterone synthesis and acts as an antioxidant, protecting sperm from oxidative damage. As Isabelle notes, “Zinc supplementation has been shown to improve sperm count and motility, and it’s also critical for healthy sperm DNA.”

4. Omega-3s (DHA & EPA)

Omega-3 fatty acids – especially DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid) – are essential for sperm health. DHA is found in high concentrations in the sperm head and tail, which makes it vital for motility and overall sperm function. But omega-3s do more than just boost sperm performance; they help reduce inflammation and improve blood flow, both of which are crucial for fertility.

“Investing in a high-quality fish oil supplement – or an algae-based option for those on a plant-based diet – can make a world of difference in your sperm health,” Isabelle advises.

5. Selenium

Selenium is another trace mineral that plays a role in sperm development and motility. Deficiency in selenium can lead to reduced sperm quality, but supplementation has been shown to improve sperm parameters, especially when paired with vitamin E.

“Think of selenium and vitamin E as a power duo for sperm health,” says Isabelle. Together, they help combat oxidative stress and protect the sperm cells from damage.

6. Coenzyme Q10 (Ubiquinol)

CoQ10, or ubiquinol in its active form (here’s our go-to supplement), is essential for mitochondrial function and energy production in sperm cells. Studies have shown that supplementing with CoQ10 improves sperm count, motility, and morphology while also reducing oxidative stress.

“CoQ10 works at the cellular level, ensuring your sperm have the energy to swim and survive, which is critical for successful conception,” Isabelle adds.

7. N-Acetyl Cysteine (NAC)

As a potent antioxidant, NAC is incredibly important for reducing oxidative stress, which is a major contributor to poor sperm DNA quality. Supplementing with NAC has been linked to improved sperm motility and a reduction in DNA fragmentation, leading to better chances of conception.

“NAC is a game-changer,” says Isabelle. “It protects the sperm’s genetic material, reducing fragmentation and improving sperm health from the inside out.”

Does it really make a difference?

A semen analysis may show that sperm look healthy, but it doesn’t reveal the full picture, especially when it comes to DNA health. That’s where foundational nutrients come in. They help ensure that sperm are strong not just in appearance, but inside and out, supporting both fertilisation and successful pregnancy.

Specific concerns – from sperm count to motility, what can we do?

Keep reading for Isabelle’s quick-start guide to boosting your sperm health, whatever your concern or situation. 

Improving sperm count – boosting the numbers

If your sperm count is on the lower side, don’t panic – there are steps you can take to improve your numbers. Targeted supplementation and diet adjustments can help increase sperm production.

Key supplements for improving sperm count:

• Amino acids (L-Arginine, L-Carnitine, D-Aspartic Acid) help support sperm production and testosterone levels.
• CoQ10 and Folate & B12 also work to enhance sperm count by improving DNA synthesis and cellular function.

Lifestyle tweaks to support sperm count:

• Eating a protein-rich Mediterranean diet (think lean meats, fish, whole grains, vegetables, and healthy fats) supports reproductive health.

Be mindful of heat exposure to the testes – tight underwear, excessive cycling, and prolonged laptop use on your lap can all negatively impact sperm production.

Enhancing sperm motility – helping sperm swim better

If sperm are struggling to move efficiently, the key is to boost energy production and improve cellular health.

Micronutrients to help sperm motility:

• Selenium supports sperm motility, especially in the midpiece and tail.
• Omega-3s and CoQ10 increase mitochondrial energy production, which fuels sperm movement.

Lifestyle tips:

• Reduce caffeine and alcohol consumption, as both can negatively affect sperm movement.
• Stress management and adequate sleep are also essential – both impact sperm quality and motility.

Optimising sperm morphology – the shape of things to come

Abnormal sperm shape can reduce the likelihood of successful fertilisation, but with the right nutrients, sperm morphology can improve.

Micronutrients for improving sperm morphology:

• Antioxidants like Vitamin C, Vitamin E, and CoQ10 help fight oxidative stress, which can damage sperm structure.
• Zinc and NAC support sperm formation and protect them from environmental damage.

Lifestyle changes to improve sperm morphology:

• Add antioxidant-rich foods like tomatoes (for lycopene), mixed nuts, and pomegranate juice to your diet for better blood flow and inflammation reduction.
• Reduce exposure to environmental toxins, such as plastics and household chemicals, which can negatively impact sperm health.

Protecting sperm DNA – reducing DNA fragmentation

DNA fragmentation in sperm can lead to failed implantation, miscarriage, and developmental issues. Protecting sperm DNA is one of the most important steps you can take to improve fertility.

Key micronutrients to protect sperm DNA:

• Vitamin C & E work together to reduce DNA damage caused by oxidative stress.
• Inositol & NAC improve sperm DNA integrity, while Omega-3s and Selenium offer additional protection against oxidative damage.

Lifestyle tweaks to protect sperm DNA:

• Cut back on caffeine, alcohol, and processed foods, all of which contribute to oxidative stress.
• Prioritise a diet rich in antioxidants – colourful fruits, vegetables, and healthy fats support DNA integrity.

Taking the next step – consistency is key

Supplements can make a real difference, but the key to success is consistency. Whether you’re looking to support overall fertility or address specific issues like sperm motility or DNA integrity, a structured approach is crucial.

We trust Zita West Products for expert-backed fertility nutrition, and their comprehensive range of male fertility supplements is a great starting point.