Nutritional deficiencies are one of the leading causes of low sperm count and male infertility. Various vitamins and minerals are necessary for your testicles to produce sperm efficiently and for your sperm to develop and mature normally.

However, when you are deficient in certain vitamins like vitamin D and folate, it can lead to impaired sperm production. The count and quality of your sperm will also suffer if you are deficient in antioxidant vitamins like vitamins C and E.

If you want to enhance your fertility, here are the best vitamins for improving your sperm health.

Vitamin C

An important antioxidant found in your seminal fluid, vitamin C helps ensure that your sperm is free from DNA damage. When you increase your consumption of foods that are rich in vitamin C, your sperm count, sperm morphology, and sperm motility will also increase.

By eating fruits and vegetables that contain high concentrations of vitamin C, you help ensure that your sperm is developing normally. That’s because vitamin C helps protect your sperm from oxidative stress. When compounds that cause oxidative stress bind with your sperm, it can lead to DNA damage which means your sperm viability will decrease.

To prevent sperm DNA damage, you should increase your intake of citrus fruits and tropical fruits. Strawberries and other berries like blueberries and raspberries are also high in vitamin C. Aside from these fruits, vegetables like tomatoes, cabbage, broccoli, and Brussels sprouts are also rich in vitamin C.

Vitamin E

Similar to vitamin C, vitamin E is also an important seminal antioxidant. One easy way to improve your sperm quality is to increase your intake of foods high in vitamin E. That’s because vitamin E also helps protect your sperm from lipid peroxidation.

Vitamin E also provides protection against free radicals that can cause damage to the cellular membrane of your sperm. When combined with selenium, supplementation with vitamin E can greatly increase your sperm morphology and sperm motility.

Common dietary sources of vitamin E include nuts and seeds like almonds and sunflower seeds. Plant-based oils such as sunflower oil and corn oil are also great natural sources of vitamin E. Avocados, broccoli, and other dark green vegetables are also high in vitamin E.

Vitamin D

One of the main reasons why vitamin D is important for sperm health is that it helps modulate the functions of your testicles such as producing sperm and sex hormones. This is also why low testosterone levels and reduced sperm production are common in men who have low vitamin D levels or who are deficient in vitamin D.

 If you increase your vitamin D levels, it will lead to improvements in your testosterone levels as well as your semen quality. In fact, vitamin D is important for normal sperm motility. Men with low vitamin D levels tend to have lower proportions of motile and morphologically normal sperm than men with optimal levels of vitamin D.

To raise your vitamin D levels, you can increase your intake of egg yolks, cheese, and mushrooms. Oily fish like mackerel and tuna are also excellent sources of vitamin D as well as omega-3 fatty acids. Oysters are also great sources of vitamin D and zinc.

Vitamin B12 and Folate

Vitamin B12 is important for ensuring normal sperm motility rates, high sperm counts, and reduced sperm DNA damage. Folate, another type of vitamin B, is also necessary for sperm health. Low levels of folate often lead to lower sperm densities, reduced sperm counts, and higher percentages of sperm with damaged DNA materials.

Meat and poultry, fish and seafood, as well as dairy products and fortified breakfast items are excellent dietary sources of vitamin B12. On the one hand, you can increase your folate levels by eating more green leafy vegetables, peas, nuts, and beans.

Supplements for Fertility and Virility

Aside from vitamin and mineral supplements, you can also try taking male sex enhancement supplements. There are excellent herbal supplements that are formulated using amazing natural ingredients.

This contains an impressive mix of potent aphrodisiacs, testosterone boosters, sperm count boosters, as well as fertility and sexual stamina enhancers. This amazing sex supplement contains Tribulus terrestris and horny goat weed. Tongkat ali, maca, and damiana are also included in the formulation of these supplements.

It also contains Butea superba, L-arginine, muira puama, and Xanthoparmelia scabrosa. With such a great mix of natural ingredients that are known to improve fertility and sexual virility, it is the perfect remedy for men suffering from infertility and impotence.