Men's Health

Sperm Quality & Male Fertility

Improve sperm count, motility, and morphology with antioxidants, zinc, and adaptogenic herbs that support testicular function.

Prevention

Key nutrients: Zinc, selenium, CoQ10, vitamin C, vitamin E, folate, omega-3, L-carnitine, vitamin D.

Eat regularly: Oysters, pumpkin seeds, Brazil nuts, walnuts, salmon, sardines, eggs, leafy greens, berries, pomegranate, dark chocolate, beef liver.

Avoid heat exposure to testicles (laptops on lap, hot tubs, tight underwear), limit alcohol, quit smoking, reduce plastics/BPA exposure.

Zinc

MineralStrong evidence

30–50 mg/day with food — essential for testosterone production, sperm formation, and motility.

CoQ10 (ubiquinol)

OtherStrong evidence

200–400 mg/day improves sperm count, motility, and morphology in subfertile men over 3+ months.

Selenium

MineralStrong evidence

100–200 mcg/day (or 2 Brazil nuts) — cofactor for sperm motility and antioxidant defense.

Ashwagandha

HerbStrong evidence

600 mg KSM-66 daily for 90 days — clinically shown to raise testosterone, sperm count, and motility.

Maca root

HerbModerate evidence

1500–3000 mg/day powder or extract — traditional Peruvian fertility tonic; improves libido and sperm parameters.

L-carnitine

OtherStrong evidence

2–3 g/day improves sperm motility and concentration; works synergistically with CoQ10.

Vitamin C

VitaminStrong evidence

1000 mg/day reduces sperm DNA damage from oxidative stress.

Tongkat ali

HerbModerate evidence

200–400 mg standardized extract daily supports testosterone and sperm quality.

Folate (methylfolate)

VitaminStrong evidence

400–800 mcg/day — critical for sperm DNA integrity; pair with B12.

Calcarea Phosphorica 6X (tissue salt)

MineralTraditional use

Schüssler salt — 4 tablets 2–3× daily supports reproductive vitality and tissue regeneration.

A note of caution. Natural doesn't mean risk-free. Herbs and supplements can interact with medications, affect pregnancy, or worsen certain conditions. Speak with a qualified clinician before starting a new regimen, especially if you take prescriptions.