B vitamins (especially B2, B5 and B6 and folic acid)

B vitamins as a complex i.e. all B vitamins taken together support the balance of B vitamin intake and some are associated with improved fertility, and support impotence.

Coenzyme Q10, often called CoQ10, is thought to play an important role in improving sperm quality. It acts as an antioxidant, protecting cells from damage, and helps with energy production, which is crucial for sperm movement. Interestingly, CoQ10 can also rejuvenate other antioxidants like vitamins C and E. Studies have found that men taking CoQ10 supplements showed higher levels of it in their semen, along with improved sperm count and movement compared to those who took a placebo. A correlation was observed between Co Q10 treatment duration and sperm count, as well as sperm motility and morphology.  CoQ10 supports sperm motility and is an antioxidant molecule. Interestingly, CoQ10 inhibits the formation of superoxide, providing protection against Oxidative stress induced sperm dysfunction.

Taurine can promote endocrine function of the hypothalamus-pituitary-testis axis, testicular tissue development, spermatogenesis and maturation and delay the aging of testicular function. Taurine also reduces oxidative damage to the male reproductive system by exogenous toxins such as drugs, environmental pollutants and radiation it also enhances sperm mitochondrial function and supports sperm motility.

Supports sperm volume, concentration, motility and morphology by increasing nitric oxide activity which plays a significant role in male fertility and the reproductive system. It reduces oxidative damage to fats especially when used with vitamin E.

L-Carnitine is an important nutrient that can benefit sperm health. It helps sperm mature and move effectively by supplying them with energy. This process involves moving specific fats to mitochondria, which function as energy producers in cells. Carnitines improve sperm motility and production of normal-shaped sperm cells but do not affect sperm count or pregnancy rates.

Lycopene, found in tomatoes, reduces cell damage and boosts sperm health.  It can help protect sperm from harm, boost the immune system, and increase the number of healthy sperm. Research also suggests that consuming lycopene may improve the shape and structure of sperm, which is vital for fertility. Lycopene exhibits significant ROS-scavenging and antioxidant properties, which may prevent sperm lesions caused by oxidative stress and preserve the functionality of male reproductive cells.

N-acetylcysteine (NAC) is a nutrient that helps the body produce glutathione, an important antioxidant that protects cells from damage. When men with fertility issues added NAC to their diet for three months, studies showed improvements in sperm quality. These included better sperm movement, healthier shapes, and fewer damaged DNA strands. NAC increased testosterone and reduced hormone levels affecting fertility, such as FSH and LH.  Overall, NAC supplementation appears to help boost sperm health and overall reproductive function. Selenium and N-acetyl-cysteine support sperm concentration, sperm motility and normal morphology.

Folic acid has been shown to support sperm count especially when combined with zinc as they are used in spermatogenesis. Folic acid also supports sperm motility by aiding in the production of energy required for sperm movement. Folic acid also maintains the integrity of the sperm DNA and improves sperm quality and overall fertility which are key to optimizing a successful conception. 5-Methyltetrahydrofolate (methyl folate, 5-MTHF, or (6S)-5-MTHF), as the most bioavailable source has been evaluated as a better alternative to folic-acid supplementation. This is particularly important if polymorphisms exist with specific methylation genes such as methylenetetrahydrofolatereductase (MTHFR). Supplementation with active folate 5-MTHF bypasses the entire folate metabolization, which is potentially impaired by MTHFR polymorphism, and 5-MTHF is directly absorbed to exert biological activity. Therefore, using 5-MTHF as a food supplement instead of FA is strongly recommended for external supplementation.

Omega 3 fatty acids found in foods like fish, nuts, and seeds, play a vital role in boosting sperm health. These fats help reduce inflammation and protect cells from damage. Sperm, compared to other cells in the body, have a higher amount of healthy fats in their membranes, which are crucial for fertilization. Research shows that omega-3s can improve sperm count, shape, and movement. They also work by building the sperm membrane, helping it function better. Taking supplements with omega-3s, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), can lead to better sperm movement and higher levels of DHA in semen.

Studies have shown that taking Withania somnifera, also known as Indian ginseng, can significantly improve sperm health in men with low sperm count (oligospermia). After 90 days of treatment, participants saw an increase of 167% in sperm concentration, 59% in semen volume, and 57% in sperm movement. Hormone levels also improved, with testosterone rising by 17% and luteinizing hormone increasing by 34%.