• Vitamin C: High-quality vitamin C supplements enhance sperm development. Some recommend 2,000 to 6,000 milligrams daily to prevent sperm from clumping or sticking together.
Foods that contain lots of Vitamin C include strawberries, citrus fruits, cherries, cantaloupe, broccoli, tomatoes, sweet peppers, mangos, kiwi, pineapple, grapes, peas, potatoes, parsley and spinach. Keep a bowl of these foods washed and easily available.
• Zinc: is very important to sperm quality because it increases testosterone levels, sperm count and sperm motility. Men should consider taking a zinc supplement or a high-quality multivitamin that contains zinc, as a zinc deficiency has been shown to cause or reduce male infertility. In addition to taking a supplement, foods high in zinc include oysters, organic meats, lean beef, turkey, lamb, herring, wheat germ, beans, sunflower and pumpkin seeds.
• L-Arginine: is an amino acid that enhances low sperm counts and poor motility. It is found in high amounts in the head of the sperm. Studies show that sperm and semen volume double with this amino acid.
Food sources of L-arginine include nuts, raisins, sesame seeds, brown rice, peanuts, almonds chocolate, meat and poultry.
• A Multivitamin: taken daily.
• Vitamin E: Studies have shown that Vitamin E increases sperm health and motility.
• Folic acid: Studies suggest that men with low levels of this key B vitamin have trouble producing healthy sperm. Folic acid reportedly improves sperm motility and sperm structure. Food sources include leafy greens, orange juice and spinach.
• Korean Ginseng: enhances testosterone and sperm levels.
• Selenium: should be taken as part of a quality multi-vitamin.
• Coenzyme Q10: increases energy production in the sperm and can increase motility and quality of sperm.
• Omega-3: acts as a hormone regulator.
• Vitamin A: helps enhance male hormones.
• B-complex: This vitamin is very important to male fertility. Vitamin B6 and B12 have been reported to improve sperm counts. Vitamin B12 can increase the quantity and quality of your guy’s sperm. Foods that contain B vitamins include lamb, sardines and salmon.
• Calcium-Magnesium: aids Vitamin B absorption.
• Vitamin A: increases male hormones. Eat plenty of vegetables, fruit, oily fish and dark green leafy vegetables.
• Royal Jelly: can help optimize hormonal balance.
• Manganese deficiency: is known to result in testicular degeneration. Foods with manganese include: whole grains, green vegetables, carrots, broccoli, beans, nuts, pineapples, oats, rye and eggs.