Vitamins, Antioxidants and Sperm – what might help you get pregnant?
Sperm problems can be multifactorial, and many times can remain unexplained.
Sperm problems can be multifactorial, and many times can remain unexplained.
It is accepted that oxidative stress has negative effects on sperm quality and function, through increased DNA fragmentation, reduced motility (swimming ability) and by increasing the percentage of sperm with abnormal morphology (sperm shape and structure).
Many studies have reported beneficial effects of antioxidant therapies on semen quality, but there is no well-defined therapeutical protocol in male infertility.
Here is a list of vitamins and supplements that I recommend for my patients based on the best available evidence. This may be helpful for you, to ensure your sperm is the best it can be.
1. Selenium 50 mcg/day
2. Vitamin E 400 units/day
3. Zinc 15-30mg/day
4. Folate 400mcg/day
5. Vitamin C 1000mg/day
6. Vitamin D 1000 units/day
7. Omega 3 – 1000mg/day
8. Co-enzyme Q 10 100mg/day
9. L-arginine 500mg/day
10. L-carnitine 1mg/day
11. Calcium 250mg/day
These requirements do not necessarily need to come from pharmaceutical supplements but can be achieved by following a healthy diet, including fish and a combination of dairy, colourful fruit and vegetables, nuts and ensuring you get enough sunshine.
Equally important is avoiding the causes of oxidative stress like cigarette smoking, environmental toxins, chronic fatigue, alcohol and high energy dense foods.
Remembering other lifestyle factors that improve sperm production quality are important too like not being overweight and keeping the testes cool (avoid overheating from long periods seated, tight garments).
Improving sperm quality will increase your odds of conceiving naturally. Even if you and your partner end up needing a bit of medical help to conceive, it is worth doing all you can to give your doctor the best sperm possible to work with to help you get pregnant.
Reviewed by Dr Raelia Lew
RANZCOG Board Certified CREI Fertility specialist, Gynaecologist and the Director of Women’s Health Melbourne.
Co-host of the Knocked Up Podcast, Co-founder of Lovers intimate wellness solutions. Raelia has a PhD in Preconception Health Promotion and Genetic Screening. Raelia is a leading Australian expert in IVF and egg freezing, pioneering a bespoke model of care.