The 7 Best Supplements to Support Male Fertility, According to a Dietitian

When it comes to fertility, it really does take two to tango—in about 20 percent of the cases of infertility, the cause can be attributed to male infertility and a contributing factor in another 30-40% of infertility cases. A fertility assessment can help address male infertility and give insight into your sperm’s shape and movement (morphology and motility) and total sperm count to give clues as to what areas can be targeted for fertility improvement.

While a balanced and varied diet is an important starting point to support male fertility, taking certain vitamins, minerals, and nutrients as supplements can further support male fertility and overall health. “There are no hard-and-fast rules that dictate whether a man needs a fertility supplement or not. If he has been diagnosed with any condition that may negatively impact his ability to conceive, like a low sperm count or impaired sperm motility, a supplement may offer some benefit,” says Lauren Mannaker MS, RDN, LDN, CLEC, CPT, author of Fueling Male Fertility.  

A healthcare provider (possibly even a reproductive endocrinologist or fertility dietitian) can give further guidance if taking one or a few fertility supplements would help. We chose our these male fertility supplements because they contain nutrients proven to positively impact male fertility parameters and are third-party tested for ingredient purity. 

Our Favorites

• Best Overall: Natalist Male Prenatal Daily Packets
• Best Budget : Nature Made Multi + Omega 3 Gummies for Him
• Best Multivitamin: Needed Men’s Multivitamin
• Best Fish Oil: Life Extension Super Omega-3 Plus
• Best L-Carnitine: Jarrow Acetyl-L-Carnitine
• Best CoEnzyme Q10: Garden of Life Raw CoQ-10 200 mg
• Best with Adaptogens: FullWell Fertility Booster

Types of Fertility Supplements for Men

These are the fertility supplements that have the most research behind them, which is why we focus on these options in our list.

• Multivitamin: A multivitamin, also called a male prenatal, can be a way to help cover nutrient gaps in the diet and provide nutrients involved with improving semen quality.
• Fish oil or Omega-3s: Omega-3s are the primary fats in fish oil. They can play a role in sperm concentration, total sperm count, and, to a lesser extent, sperm motility.
• Acetyl-l-carnitine: This supplement can help protect sperm from oxidative damage and may help sperm motility.
• Coenzyme Q10 (CoQ10): CoQ10 acts as an antioxidant which may help protect sperm cells from damage, and it may play a role in increasing seminal fluid quality.
• Ashwagandha: Ashwagandha is a plant that is considered an adaptogen—it may help you with stress and anxiety. Some research suggests it may also help improve sperm quality.

Do Fertility Supplements for Men Work?

Mannaker and Zore agree that it may take two to three months, or longer, to see benefits from fertility supplements and/or diet and lifestyle changes. Ideally, a man should start taking fertility supplements, especially a multivitamin, two to three months before wanting to conceive and continue until successful.

Keep in mind that supplements are not a cure for male infertility. Infertility is multi-faceted and individualized. These supplements are meant to fill in any gaps in the diet or correct a deficiency that is related to male infertility.

Best Overall

Natalist Male Prenatal Daily Packets

$60 at Natalist.com

Why We Recommend It

We love the Natalist Male Prenatal Packets because they contain only the ingredients that are shown by rigorous scientific research to have an impact on male fertility. (Lauren Mannaker, whom we interviewed, is the co-creator of this product, alongside a board-certified urologist and doctor who specializes in male fertility. However, we chose this product independently because of the research-backed ingredients.)

Each packet contains seven ingredients divided into four easy-to-tolerate capsules. The ingredients include Coenzyme Q10, omega-3 DHA, lycopene, selenium, vitamin C, vitamin D, and vitamin E. These specific nutrients are provided in sufficient but not unnecessarily high amounts that have been shown to be helpful for fertility and have been shown to help protect sperm from oxidative damage and improve semen quality.

Natalist's website has research supporting each ingredient for this male fertility supplement. You may find it surprising that the Natalist packets do not contain zinc or folic acid, but this is on purpose. After thoroughly examining the research, these two nutrients have not been found to significantly improve birth rates or semen quality.

These high-quality capsules are third-party tested. Each batch has a certificate of analysis for product integrity and quality. Natalist is transparent about its ingredients, and these capsules are vegan, gluten-free, and 100% plastic-neutral.

But Take Note

Each daily dose is four capsules.

Product Details:

• Form: capsule
• Key nutrients: coenzyme Q10, lycopene, DHA
• Dose: 4 capsules daily
• Dietary considerations: vegan, gluten-free
• Third-Party Tested: Yes

Best Budget

Nature Made Multi + Omega 3 Gummies for Him

$18 $12 at Amazon $21 $15 at Target $21 at Walmart

Why We Recommend It

We love that Nature Made Multi + Omega 3 Gummies For Him are rigorously tested for purity, are USP verified but also kept at an affordable price. Fertility treatments, like IUI or IVF, can be expensive, so it's understandable if you don't want to pay a lot for supplements. This male multivitamin is a perfect budget-friendly option that prioritizes quality and your wallet. As a gummy, this supplement is easy to take and comes in strawberry, lemon, and orange flavors.

The Multi + Omega 3 Gummies for Him provides a full spectrum of vitamins and minerals, which are a great boost if your diet is not always high in foods like fruits and vegetables. Plus, we like that this gummy has a small addition of the omega-3 fatty acids DHA and EPA. Mannaker says most people are not eating the recommended servings of fish every week, and omega-3s found in fish may support certain fertility parameters.

But Take Note

However, the two gummy serving sizes contain four grams of added sugar (sourced from glucose syrup and sugar), so if you are closely watching your sugar intake, you may want to consider this.

Product Details:

• Form: gummy
• Key nutrients: vitamin D, vitamin B12, DHA
• Dose: 2 gummies daily
• Dietary considerations: gluten free
• Third-Party Tested: Yes

Best Multivitamin

Needed Men's Multivitamin

$50 at Amazon View on Thisisneeded.com

Why We Recommend It

Research suggests diet may influence male fertility, and it can be difficult always to prioritize eating a well-balanced diet. This is where a multivitamin may come in handy to help support male fertility. 

Needed has become one of our favorite supplement brands for all things conception and pregnancy related—and for good reason. Their products are formulated based on scientific evidence and use extremely high-quality ingredients. Needed Men’s Multivitamin is no exception, as it specifically uses the most absorbable ingredients, such as methylated B vitamins and a well-tolerated and absorbable form of magnesium.

Dr. Temeka Zore, Director of Fertility Preservation at Spring Fertility in San Francisco, tells her patients that it takes approximately 90 days for men to generate new sperm, so it may take up to three months to see any possible benefits from lifestyle changes they have made. This timing consideration also applies to supplements, so men may want to start taking this vitamin early into their fertility journey. 

This is also an excellent supplement to take as a future father with no immediate plans of pregnancy, as this multi provides a full spectrum of vitamins, minerals, and antioxidants that can be beneficial at any adult age. Each batch is third-party tested for ingredient purity, pesticides, heavy metals, microbes, allergens, and other contaminants.

But Take Note

Note that this supplement dose is four capsules and can be more expensive than other over-the-counter multivitamins, but we feel the quality is worth it. To complete your fertility supplement bundle, we recommend pairing this multi with the Men’s Omega-3 + and Coenzyme Q10 from Needed (or another brand).

Product Details:

• Form: capsule
• Key nutrients: vitamin D, choline, B vitamins
• Dose: 4 capsules daily
• Dietary considerations: vegetarian, gluten-free
• Third-Party Tested: Yes
  

Best Fish Oil

Life Extension Super Omega-3 Plus

$46 $33 at Amazon

Why We Recommend It

Fish and healthy plant oils are the most common sources of omega-3s, but most people do not eat the recommended two to three servings of fish per week. Omega-3s can improve sperm concentration, total sperm count, and, to a lesser extent, sperm motility.

Life Extension Super Omega-3 Plus goes above and beyond as an omega-3 supplement. They understand the benefits of the nutrients of a Mediterranean diet as a whole. Not only does this product provide omegas (750 mg EPA and 510 mg DHA), but it also includes other antioxidant compounds such as krill oil, olive polyphenols, sesame lignans, and astaxanthin. We like that this supplement is third-party tested, passes strict heavy metal testing, is non-GMO, gluten-free, and is IFOS (International Fish Oil Standards) approved—meaning it has passed testing for quality, safety, and purity of omega-3s. 

But Take Note

Due to it being a highly concentrated dose, the capsule size is quite large and may be a struggle to swallow for some. Also, keep in mind men who take blood-thinning medications or have a bleeding disorder should talk with a healthcare professional before taking an omega-3 supplement.

Product Details:

• Form: softgel
• Key nutrients: DHA, EPA, olive polyphenols
• Dose: 2 softgels daily or twice a day
• Dietary considerations: gluten-free
• Third-Party Tested: Yes
  

Best L-Carnitine

Jarrow Formulas Acetyl-L-Carnitine

$30 at Amazon $25 at Walmart $34 at IHerb

Why We Recommend It

We love that Jarrow Acetyl-L-Carnitine is a vegan, third-party tested, non-GMO, USDA Organic, allergen-free supplement. It comes in an easy-to-take single capsule that provides 500 mg of acetyl-l-carnitine.

Carnitines are naturally occurring compounds in mammals, and we can get them through red meat, poultry, fish, and dairy. Acetyl-l-carnitine is a powerful antioxidant, and research has shown that it can specifically protect sperm mitochondria (their “energy powerhouse”) from oxidative stress and damage. Acetyl-l-carnitine can also impact sperm motility and vitality; in fact, men who have abnormal semen parameters are more likely to be found to have low carnitine levels.

But Take Note

More research is needed as to what dosage of acetyl-l-carnitine may be most beneficial for semen and male fertility. A healthcare professional can help determine what would be the best dose for your needs. Plus, take into consideration that acetyl-l-carnitine is likely not going to be the sole supplement needed to improve your fertility—this may be taken in addition to a multivitamin or another single supplement.

Product Details:

• Form: capsule
• Key nutrients: acetyl L-carnitine hydrochloride
• Dose: 1 capsule daily
• Dietary considerations: gluten-free, vegan
• Third-Party Tested: Yes

Best CoEnzyme Q10

Garden of Life Raw CoQ-10 200 mg

$40 at Amazon $39 at Walmart $42 at IHerb

Why We Recommend It

Garden of Life always prioritizes supplements made from whole foods and includes ingredients whose source can be verified as USDA Organic. We like that they adhere to strict third-party testing and value sustainability in their production process.

Garden of Life Raw CoQ10 is packaged in a base of raw chia seed oil, and this unique lipid delivery system means that the coenzyme Q10 is absorbed at a higher rate. Coenzyme Q10 (CoQ10) acts as an antioxidant and is a nutrient that has been shown to benefit male fertility by increasing seminal fluid quality.  Mannaker says, “Coenzyme Q10 supplementation is linked to positive outcomes when it comes to sperm health. While more data is needed to confirm this link, anecdotally, many couples claim that this supplement addition helped them on their fertility journey.”

While more research needs to be done to determine the best CoQ10 dose to support male fertility, many studies use 200 mg, so we appreciate that Garden of Life has this amount. We also like that this product is non-GMO verified, Kosher, and vegan certified.

But Take Note

It contains a raw organic fruit and vegetable blend and a raw probiotic blend. If your diet is lacking in high-fiber foods or you experience gastrointestinal upset, these additional blends might prove beneficial. Also, keep in mind that this is a standalone product, and CoQ10 may just be one supplement to aid in male fertility. It may need to be combined with a multivitamin or other nutrients for your fertility supplement regimen. 

Product Details:

• Form: capsule
• Key nutrients: CoQ-10, chia seed oil, raw probiotic blend
• Dose: 1 capsule
• Dietary considerations: vegan, kosher
• Third-Party Tested: Yes

Best with Adaptogens

FullWell Fertility Booster

View on Fullwellfertility.com

Why We Recommend It

FullWell Fertility Booster is something to boost your diet and lifestyle as you venture into a fertility journey. We like that it was developed by a functional dietitian who understands that diet alone may not provide ample nutrients for fertility and that the stressors of life can affect health and can be addressed through supplementation.

This fertility supplement, which can be used for men as well as women, contains CoQ10, alpha-lipoic acid, and n-acetylcysteine (NAC), which all can help produce healthy sperm and protect them from oxidative damage. This product is also unique in that it contains the adaptogen ashwagandha. Ashwagandha is a root plant that helps the body adapt and cope with life’s physical and mental stressors. In regards to fertility, it can help improve sperm quality because of its antioxidant qualities.

FullWell Fertility Booster should be taken three to six months before trying to conceive, undergoing fertility treatment, or freezing sperm. It is third-party tested, gluten-free, and free of all top allergens.

But Take Note

Ashwagandha may have some side effects. The most common symptoms are upset stomach, loose stools, nausea, and drowsiness. Because this supplement does not include many other vitamins and minerals, you might want to consider pairing it with a multivitamin.

Product Details:

• Form: capsule
• Key nutrients: ashwagandha, coenzyme Q10 phytosome, n-acetylcysteine
• Dose: 2 capsules
• Dietary considerations: vegan, gluten-free
• Third-Party Tested: Yes

Should Men Take Fertility Supplements or Prenatals?

We must remember that a supplement is just that—something to supplement or add to a solid foundation of health. Eating a balanced diet, minimizing alcohol intake, not smoking, and being physically active are factors that may improve male fertility parameters and can impact male infertility the most. 

It’s important to remember infertility is complex, and certain populations may or may not benefit from a supplement. Plus, if a semen analysis has revealed a specific issue, then a targeted supplement may offer a more concrete benefit than another type of supplement.

Zore says that there are different issues that can impact sperm production, function, and transportation, so there is likely not one supplement that will address all male fertility issues. A male fertility supplement may be beneficial for a variety of reasons, including but not limited to:

• Age. While sperm quality is less impacted by age than a woman’s egg quality, men over the age of 40 are more likely to have difficulty conceiving.
• Poor diet. A diet high in processed red meat, refined grains, sugary beverages, and alcohol can negatively impact semen quality and fecundity rates. Eating more fruits, vegetables, whole grains, fish, and poultry provides omega-3 fatty acids, antioxidants, vitamins, and minerals that can improve semen parameters.
• Lifestyle factors. An inability to cope with stress and poor sleep habits may impact a man’s health and sperm quality over time. Mannaker says that managing stress and prioritizing getting quality and adequate sleep (7-8 hours every night) could help improve fertility.
• Physiological impairments. There are various conditions that directly impact a man’s physiology and hinder their semen quality and fertility. Such impairments could be trauma to the testes, varicoceles, hypothalamus, or pituitary gland disorders.
• Environmental-related factors. Men who work in fields where they are exposed to radiation, environmental toxins (pesticides, lead, mercury, or cadmium), or high temperatures are more at risk for infertility.
• Medications. Zore suggests testosterone (in the form of anabolic steroids) can negatively impact sperm production because it lowers the amount of testosterone your own body will produce. Medications that can impact sperm include those to treat hair loss and some anti-depressants, so it’s always important to review these with your healthcare provider.

If you eat a varied diet, do not smoke, drink excessive alcohol, limit environmental toxins, and are otherwise healthy and free of chronic medical conditions, then you likely do not need to take targeted fertility supplements. However, a general men’s multivitamin or a “male prenatal” would certainly not be harmful and would help fill in any nutrient gaps when your diet is less than optimal.

Our Supplement Review Process

We strive to share with you supplements that are grounded in science and would actually be something we would take ourselves or recommend to our own family and friends. To find the best male fertility supplements, we consulted with experts in the field of fertility and nutrition who are up to date on current research and also provide hands-on care to people dealing with infertility. 

When evaluating products, we look for third-party testing certifications, ingredients and dosage, and tolerability and ease of consumption. We also consider cost and efficacy as supplements can vary widely in price and purported benefits, and you are possibly already investing a lot of time and energy in your trying-to-conceive journey. As always, bring any of these supplements you are considering to the attention of your healthcare provider before taking them. 

Our Experts

Fertility science is complex, and not all supplements are beneficial. So, we sought out these top experts in the field to give further insight into supplements for male fertility.

• Lauren Mannaker MS, RDN, LDN, CLEC, CPT, author of Fueling Male Fertility and co-creator of Natalist Male Prenatal Daily Packets
• Dr. Temeka Zore, Director of Fertility Preservation at Spring Fertility in San Francisco

Dosage and Safety

Research is ongoing on how dietary supplements impact fertility and the recommended doses of each nutrient. Truthfully, there are few evidence-based recommendations for these products' dosages.

Many of our recommended products contain a combination of nutrients, so we have included a list of the recommended dietary allowance (RDA) for men over age 19 for some of the key fertility nutrients featured in these recommended supplements:

• Vitamin C: 90 mg
• Vitamin D: 15 mcg, 600 International Units (IU)
• Vitamin E: 15 mg
• Omega-3: no RDA is established for omega-3s, so an AI (adequate intake level) is set instead at 1.6 grams per day.

You may notice when looking at fertility supplements that the amounts for some nutrients are often exceptionally higher than the percent Daily Value (DV), and although your inclination may be that “more is better,” that is not always the case. Taking exceptionally high doses may actually be harmful to your health and more research is needed to determine what levels many of these supplements are safe or provide benefit. Always discuss these products with a healthcare provider before taking them. 

Additionally, it’s important to consider whether you have a true deficiency of a nutrient (this can be verified by obtaining blood work), absorption issues (related to conditions like irritable bowel disease, for example), or other medical conditions. If you have one (or more) of these, that will play a role in determining what is an appropriate or inappropriate amount of a nutrient to take. 

Ingredients and Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Some fertility supplements may contain nutrients that interact with medications or compete for absorption with other nutrients. So, it’s wise to review these products with your healthcare provider before taking any supplements. You may also find other herbs, probiotics, raw food ingredients, and sugars added into fertility supplements, which may not be best for certain health conditions you may have. Always speak with your healthcare provider to discuss potentially taking any of these products. 

Form

Fertility supplements, which can be vitamins, minerals, herbs, or other nutrient compounds, can be found in pill, gummy, powder, or liquid form. Supplements that contain multiple ingredients or “bulky” nutrients are less likely to be in easier-to-tolerate gummy or liquid forms, so this is something to consider when shopping. 

Who We Are

Casey Seiden is a registered dietitian nutritionist and certified diabetes care and education specialist based in New York City. She works at Maternal Fetal Medicine Associates, the premier maternal fetal medicine practice in Manhattan, where she provides nutrition therapy and counseling to women with high-risk pregnancies. She is also the founder of Casey Seiden Nutrition, a virtual private practice specializing in a non-diet approach to diabetes care and women’s health.