What Vitamins Help Male Fertility? Key Nutrients for Men's Health

Men's fertility, energy and sexual health all depend on overall health, and nutrition plays a part. As a dietitian, here's what the evidence says about the nutrients that matter, the best food sources, and where supplements do and don't help.

What diet is best for male fertility?

A systematic review of 35 studies found that healthy diets rich in fish, seafood, poultry, wholegrains, vegetables, fruit and low-fat dairy were linked with better sperm quality. Diets high in processed meat, full-fat dairy, alcohol, sugary drinks and sweets were linked with poorer sperm quality, and high intakes of alcohol, caffeine and red or processed meat were linked with a lower chance of pregnancy. These studies show links rather than cause and effect, but they point the same way as general healthy eating advice.¹

What vitamins and minerals help male fertility?

Zinc

Zinc is involved in testosterone metabolism, sperm production and normal testicular development, and the prostate holds high levels of it. Severe zinc deficiency can delay sexual development and cause impotence.⁶ But more isn't better: in a trial of 2,370 men, taking zinc and folic acid supplements for six months didn't improve sperm quality or live birth rates, and slightly increased sperm DNA damage.³

Food sources: oysters and other shellfish, beef, lamb, chicken, pork, seeds, nuts, legumes and eggs. Zinc from animal foods is absorbed better than from plant foods.⁶ Recommended intake (men 19+): 14 mg a day. Don't exceed 40 mg a day from all sources.⁶

Selenium

Selenium is needed for healthy sperm and is part of the body's antioxidant defences. Diets rich in selenium are linked with better sperm quality.¹ However, a Cochrane review found selenium supplements don't reduce cancer risk, and some trials raised concerns about higher rates of high-grade prostate cancer and type 2 diabetes in men taking them.⁴

Food sources: Brazil nuts, seafood, meat, chicken, eggs, wholemeal bread, mushrooms and brown rice. Recommended intake (men 19+): 70 µg a day. Don't exceed 400 µg a day.⁷

Omega-3 fats

Diets rich in omega-3 fats are linked with better sperm quality.¹

Food sources: oily fish (salmon, sardines, mackerel, herring), linseed (flaxseed), walnuts, chia seeds and canola oil. Adequate intake (men 19+): 1.3 g a day of plant-based omega-3 (ALA) and 160 mg a day of long-chain omega-3s (EPA, DHA and DPA).⁸

Antioxidant vitamins and folate

Diets rich in vitamins C and E, beta-carotene, lycopene, vitamin D and folate are linked with better sperm quality.¹ Get these from a variety of colourful vegetables and fruit, wholegrains, nuts and legumes.

Do male fertility supplements work?

Many supplements marketed for male fertility contain antioxidants such as L-carnitine, coenzyme Q10, vitamins C and E, zinc and selenium. A Cochrane review found very low-certainty evidence that antioxidants may improve live birth rates for couples at fertility clinics, but concluded the overall evidence is inconclusive. Antioxidants may also cause mild stomach upset.²

Does ginseng help with erectile dysfunction?

Panax (Korean) ginseng has long been used as a men's tonic. A Cochrane review found it may only have trivial effects on erectile function, although some men reported being better able to have intercourse.⁵

Can supplements interfere with each other?

Yes. High doses of one mineral can affect another. For example, iron supplements can reduce zinc absorption, and taking too much zinc over time can lower your copper levels.⁶ Some nutrients help each other: vitamin C helps your body absorb iron from plant foods, and fat-soluble vitamins (A, D, E and K) are better absorbed with a meal that contains some fat.

Vitamins and minerals can also affect how some medicines work. Always check with your practitioner or pharmacist before starting a supplement.

Frequently asked questions

What vitamins help male fertility?

Zinc, selenium, folate, omega-3s and antioxidant vitamins all play a role. Getting them from a varied, healthy diet is the best-supported approach.

Does zinc improve sperm quality?

Zinc is essential for sperm production, but a large trial found zinc and folic acid supplements didn't improve sperm quality or live births in men having fertility treatment.

What foods improve sperm quality?

Diets rich in fish and seafood, vegetables, fruit, wholegrains and poultry are linked with better sperm quality, while processed meat, alcohol and sugary drinks are linked with poorer quality.

Should men take selenium supplements?

Not routinely. Selenium supplements don't prevent cancer, and some trials raised concerns about prostate cancer and type 2 diabetes. Food sources such as Brazil nuts and seafood are a better choice.

Does ginseng help erectile dysfunction?

The evidence suggests only trivial effects. Ginseng can also interact with medicines, so check with your doctor first.

References

Research (PubMed)

1. Salas-Huetos A, Bulló M, Salas-Salvadó J. Dietary patterns, foods and nutrients in male fertility parameters and fecundability: a systematic review of observational studies. Hum Reprod Update. 2017;23(4):371–389. PubMed 28333357
2. de Ligny W, Smits RM, Mackenzie-Proctor R, et al. Antioxidants for male subfertility. Cochrane Database Syst Rev. 2022;5:CD007411. PubMed 35506389
3. Schisterman EF, Sjaarda LA, Clemons T, et al. Effect of folic acid and zinc supplementation in men on semen quality and live birth among couples undergoing infertility treatment: a randomized clinical trial. JAMA. 2020;323(1):35–48. PubMed 31910279
4. Vinceti M, Filippini T, Del Giovane C, et al. Selenium for preventing cancer. Cochrane Database Syst Rev. 2018;1:CD005195. PubMed 29376219
5. Lee HW, Lee MS, Kim TH, et al. Ginseng for erectile dysfunction. Cochrane Database Syst Rev. 2021;4:CD012654. PubMed 33871063

Australian guidelines

6. National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand: Zinc. View source
7. National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand: Selenium. View source
8. National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand: Fats – total fat and fatty acids. View source

This article is general information and isn't a substitute for personalised advice. Speak to your practitioner about your situation.