As a Fertility Specialist Dietitian, I understand the challenges couples face when trying to conceive. Whilst diet and lifestyle will always be the core foundation of a fertility diet plan, fertility supplements for men are more than just another health trend - they're a scientifically-backed approach to reproductive wellness.
For couples trying to conceive, good-quality sperm is as important as a high-quality egg!
Infertility affects 15% of couples trying to conceive, with male fertility issues contributing to up to 50% of these cases. Healthy sperm is crucial, and several key parameters (including diet) determine its quality.
Jump to:
- Understanding Sperm Health
- 3 Essential Rules for Taking a Fertility Supplement
- What Supplements Should a Man Take When Trying to Conceive?
- What are the Best Fertility Supplements For Men?
- Top 5 Male Fertility Supplements
- Male Fertility Supplements with Omega 3s
- Nutrient Checklist For a Male Fertility Supplement
- Best Fertility Supplement for Low Sperm Count
- Other Considerations Before Starting a Male Fertility Supplement
- Sports and Body Building Supplements and Male Fertility
- Maca Root and Fertility
- FAQs - Fertility Supplements for Men
- Stay Connected
Understanding Sperm Health
It takes two to tango and healthy semen with an adequate sperm count are needed to fertilize an egg.
But what exactly makes sperm "healthy"?
Let’s break it down into three key factors:
1. Sperm Count
This is simply the number of sperm in a given sample of semen. A lower sperm count means fewer swimmers available to fertilize an egg, which can make conception more difficult.
2. Sperm Motility & Morphology
For sperm to reach and fertilize an egg, they need to:
✔ Move well (motility): Strong, forward motion helps them navigate toward the egg.
✔ Be the right shape and size (morphology): Healthy sperm look like tiny tadpoles. If they’re misshapen or sluggish, they may struggle to do their job.
3. Seminal Fluid
Sperm don’t swim alone—they rely on seminal fluid to carry them forward. If there’s not enough fluid or its quality is poor, sperm might not make it to the finish line.
The Two-and-a-Half Month Fertility Window
Sperm takes approximately two and a half months to develop and mature. This makes it an ideal window for targeted nutritional support. Remarkably, diet can impact sperm quality in as little as two weeks, so it's never too late to make positive changes.
3 Essential Rules for Taking a Fertility Supplement
- Choose high-quality, third-party tested supplements – Look for reputable brands that ensure purity and potency.
- Consistency is key – Supplements should be taken daily for at least three months for the best results.
- Supplements complement, not replace, a good diet – Think of them as a top up, but prioritize whole foods, hydration, and lifestyle factors like exercise and sleep.
Always consider individual health needs and potential interactions with medications, and speak to your doctor before starting a new supplement regime.
If you would like tailored support to optimize a particular sperm parameter, we recommend booking an appointment at our online dietitian clinic for personalised recommendations.
ONLINE DIETITIAN CONSULTATIONS
Discuss your individual needs 1:1 with a dietitian from the comfort of your own home
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What Supplements Should a Man Take When Trying to Conceive?
1. A Male-Specific Prenatal Supplement
Just as women take prenatal vitamins to prepare for pregnancy, men can benefit from a fertility-focused multivitamin containing essential nutrients. A high-quality male prenatal supplement should include key vitamins and minerals known to support sperm health (see the checklist below for details).
2. Omega-3 Supplements
Omega-3 fatty acids, particularly DHA and EPA, have been shown to improve sperm motility and overall reproductive function. These healthy fats help reduce inflammation and support the structural integrity of sperm cells.
Men who do not eat fish regularly, follow a plant-based diet, or have low omega-3 intake should consider supplementation. Options include fish oil, krill oil, or algae-based omega-3s for vegetarians and vegans.
What are the Best Fertility Supplements For Men?
Instead of a general multivitamin, a targeted male fertility supplement is often a better choice. Many of these supplements are specially formulated with key vitamins and minerals that support sperm health. Some ingredients act as antioxidants to protect sperm from damage, while others help improve sperm motility, concentration, and shape.
Below, I’ve listed some of my top recommendations and trusted brands to help you choose the right one.
Top 5 Male Fertility Supplements
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Male Fertility Supplements with Omega 3s
Omega-3s are essential for sperm membrane function and overall fertility. Some prenatal supplements combine multivitamins with omega-3s for convenience, while others require a separate supplement.
Nutrient Checklist For a Male Fertility Supplement
There are many other quality brands and supplements out there, beyond those mentioned above. If you're considering different options, make sure they contain these key nutrients:
Top Vitamins and Minerals for Male Fertility:
- Zinc
- Critical for testosterone production and sperm development
- Helps improve sperm quality and motility
- Recommended daily intake: 11mg for adult men
- Selenium
- Powerful antioxidant that protects sperm from oxidative stress
- Supports overall sperm health and genetic integrity
- Typical supplementation: 75 mcg for adult men (higher doses of 100-200 mcg are sometimes used in studies but should be taken with caution)
- Vitamin D
- Linked to improved testosterone levels and sperm count
- Many men are deficient, especially those with limited sun exposure
- Recommended levels: 600-800 IU daily (15-20 mcg) for adults (higher doses may be needed for deficiency but should be monitored)
- Coenzyme Q10 (CoQ10)
- Supports mitochondrial function in sperm
- May improve sperm count and motility
- Typical supplement dose: 100-200 mg daily (some studies use up to 300 mg)
- Folic Acid
- Not just for women! Important for male fertility too
- Supports healthy sperm production
- Recommended intake: 400 mcg daily (some studies use up to 5 mg in men with fertility concerns, but higher doses should be medically supervised)
Understanding RDAs in Male Fertility Supplements
When looking at fertility supplements, you might notice that some nutrients are included at levels far above the Recommended Daily Allowance (RDA). This can be confusing—why would a supplement provide more than the RDA?
The RDA (Recommended Daily Allowance) is the amount of a nutrient needed to prevent deficiency in the average healthy person. It was established to avoid health issues, not necessarily to optimize fertility. However, when it comes to sperm health, some nutrients need to be present at higher levels to provide real benefits.
For example:
- Zinc plays a key role in testosterone production and sperm development, and higher doses (up to 30 mg) are often used in fertility research.
- Coenzyme Q10 (CoQ10), which supports sperm motility and energy production, is often supplemented at doses of 100–200 mg daily, well beyond standard recommendations.
- Vitamin D, crucial for testosterone and sperm quality, may be beneficial at levels higher than the general RDA of 600 IU.
That said, it's important to stay within safe upper limits set by health authorities to avoid potential toxicity. Taking excessive amounts of certain vitamins and minerals can do more harm than good. If you're considering supplements, it's always best to consult a healthcare provider to ensure you're getting the right dosage for your individual needs—and to avoid accidentally doubling up if you're taking multiple supplements.
Best Fertility Supplement for Low Sperm Count
If you are trying to increase sperm count, prioritize supplements containing:
- Zinc and selenium (support sperm production)
- CoQ10 (boosts sperm energy)
- Omega-3s (improves motility and membrane structure)
- Vitamin D (enhances testosterone and sperm quality)
Other Considerations Before Starting a Male Fertility Supplement
Watch Out for Red Flags in Supplement Ingredients
Not all fertility supplements are created equal. Be cautious of products with:
- Proprietary blends that don’t disclose exact ingredient amounts
- Unproven or filler ingredients with no scientific backing
- Artificial additives or unnecessary preservatives
The Importance of Third-Party Testing
To ensure quality and safety, look for supplements tested by reputable third-party organizations such as:
- NSF, USP, Informed Sport or ConsumerLab – These certifications verify purity and ingredient accuracy.
- Heavy metal and contaminant screening – Ensures the supplement is free from harmful substances.
- Potency confirmation – Confirms that the ingredients listed are present in effective amounts.
How to Read Supplement Labels
Before choosing a supplement, take a close look at the label:
- Check the recommended daily dosage – Ensure it aligns with research-backed amounts.
- Verify ingredient bioavailability – Some forms of vitamins and minerals are better absorbed than others.
- Look for transparency – Avoid brands that hide behind vague ingredient lists.
- Compare percentages of daily intake – Watch for excessive or unnecessary dosages - more is not always better.
Be Aware of Potential Medication Interactions
Some supplements can interact with prescription medications, affecting their effectiveness or safety. Speak with your healthcare provider if you take:
- Blood thinners (e.g., warfarin) – Some vitamins, like vitamin K, can interfere with clotting.
- Hormone-related medications – Supplements that influence testosterone may impact hormone therapy.
- Certain antibiotics – Minerals like calcium and magnesium can reduce absorption.
- Psychiatric medications – Some herbal ingredients may interact with antidepressants or mood stabilizers.
Sports and Body Building Supplements and Male Fertility
Protein Supplements and Male Fertility
Some bodybuilding protein powders contain additives, artificial sweeteners, or even anabolic steroids, which may negatively impact fertility. Stick to high-quality, third-party-tested protein powders without unnecessary fillers to minimize risks.
Creatine and Male Fertility
Creatine supplements are popular for muscle growth, but does it affect fertility? Current research suggests that creatine itself doesn’t negatively impact sperm quality or testosterone levels when taken within recommended doses. However, always check for third-party testing to ensure purity.
Do Pre-Workout Powders Affect Male Fertility?
Certain pre-workout supplements contain high levels of caffeine and artificial stimulants that may impact hormone balance. If trying to conceive, consider natural pre-workout options or limit stimulant intake.
Maca Root and Fertility
Maca root is often marketed as a natural fertility booster. Some studies suggest that maca may improve sperm count and motility, but the research is still limited. While it’s generally safe to consume, more large-scale studies are needed to confirm its true benefits for male fertility.
Recommendations From A Fertility Dietitian
As a fertility dietitian, I always advise clients to:
- Choose supplements from reputable manufacturers
- Prioritize quality over cost
- Consider personalized nutritional consultations
- Combine supplements with a balanced diet and healthy lifestyle
FAQs - Fertility Supplements for Men
Typically, 3-6 months prior to conception for noticeable improvements in sperm health.
Fertility supplements can improve sperm and semen quality, but they are not a guaranteed solution for conception. They work best when combined with a nutrient-rich diet, regular exercise, stress management, and healthy sleep habits. Lifestyle factors like avoiding smoking, excessive alcohol, and processed foods also play a significant role in sperm health.
Taking a womans prenatal vitamin occasionally isn’t likely to harm you, but it’s not ideal as a long-term multivitamin for men. Womens prenatal vitamins contain higher amounts of iron to support pregnancy, but men typically don’t need extra iron unless they have a diagnosed deficiency. Excess iron can build up in the body and may increase the risk of certain health issues like digestive discomfort or, in rare cases, iron overload.
No. They're part of a holistic approach. Check out my fertility diet plan article to lean the foundations of a fertility friendly diet.
Stay Connected
Want more nutrition insights? Check out my YouTube channel or follow me on Instagram for practical, science-backed nutrition tips!
Disclaimer: This post is for informational purposes. Always consult with a healthcare professional before starting any new supplement regimen.
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