If a man wants to improve his reproductive function, he should take into account a number of factors, such as avoiding bad habits, correction of a diet, sufficient rest, and obtaining the necessary amount of vitamins and minerals. These natural substances are required to normalize the production and improvement of sperm quality and perform a number of other important functions.
The List of Vitamins and Minerals Important for Men
The list of vitamins and minerals that are necessary for male reproductive function includes:
1) zinc;
2) vitamin E;
3) ascorbic acid;
4) folic acid;
5) selenium;
6) L-carnitine.
Calcium and Vitamin D also have a certain role in maintaining male fertility. When taking the above-mentioned substances in the form of supplements (tabs, capsules, etc.) you shouldn’t exceed the recommended dose in order to avoid possible side effects.
Zinc – An Important Mineral for Production of Hormones
Zinc is an important microelement, taking part in spermatogenesis and the synthesis of certain hormones, including testosterone. It is necessary for proper, maturation of spermatozoa, as well as for building their outer membrane and tail. Studies have shown that additives with zinc improve the number of spermatozoa, their mobility, shape, quality, ability to fertilize the egg. The impact of stress, cigarette smoke, environmental factors, and alcohol can lead to a depletion of zinc stocks in the body.
Microelements are contained in:
- oysters and shellfish;
- spinach;
- beef, lamb, and pork;
- pumpkin seeds.
A man needs at least 15 mg of zinc per day. But in case of problems with erectile function, the body needs higher doses of this trace mineral. You should know that the needed effect of taking zinc will be observed approximately 3 months after starting taking the supplements because the process of formation-maturation of spermatozoa takes 72 to 90 days.
Vitamin E – A Powerful Suppressor of Oxidants
Vitamin E is a fat-soluble vitamin substance that has a potent antioxidant effect. It increases the number of spermatozoa, their mobility, and quality. By suppressing the activity of radicals, this substance protects the sperm membrane from destruction. Scientists have proven that 
supplements containing Vitamin E enhance the overall ability of spermatozoa to penetrate into the egg. In addition, the substance increases the chances of a successful IVF result. Natural sources of the vitamin include:
- vegetable oils (sunflower, corn, etc.);
- nuts (almonds, peanuts, hazelnuts);
- vegetables with green leaves.
Studies show that conception planning in the presence of problems with male fertility should include taking 400 mg of the Vitamin E per day.
Folic Acid – A Protector of Sperm Genetics
It is a water-soluble vitamin required for normal work of immunity, circulatory system, and also for spermatogenesis. Studies show that deficiency of folic acid in males can lead to a decrease in the amount of sperm during ejaculation and a deterioration of the morphology of spermatozoa. The intake of folic acid by men helps to reduce the number of defective spermatozoa, thereby reducing the risk of fetal development with genetic abnormalities.
Natural sources of folic acid include:
- greenery;
- beans;
- Brussels sprouts;
- liver;
- asparagus.
The norm of consumption of folic acid is 200 mcg per day. In case of problems with reproductive function, it is recommended to take the double dose (about 400 μg).
Vitamin C (ascorbic acid) – Perhaps the Most Famous Vitamin
It is an antioxidant, which helps to prevent oxidative damage to the genetic material of spermatozoa and also improves their mobility. Inadequacy of ascorbic acid leads to a deterioration of immunity and frequent catarrhal diseases. The best sources of the vitamin 
include:
- bell pepper;
- citrus fruits;
- Brussels sprouts and broccoli;
- strawberries.
The norm of consumption of ascorbic acid for healthy men is at least 90 mg daily. Doses in the case of reproductive problems can reach 500-1000 mg per day.
L-carnitine – A Known Fat Burner Can Improve Sperm Quality
L-carnitine is a vitamin-like substance that is related to vitamins of group B and is required for proper maturation and working capacity of sperm. It helps to reduce the number of atypical forms of spermatozoa. L-carnitine is found in dairy products, fish and meat. However, when heating, a significant part of it is lost.
L-carnitine promotes fertility improvement at elevated doses exceeding the daily requirement (300 mg/day) several times.
Selenium for Body Cells
Selenium is a microelement that protects cells of the body from oxidative damage and is useful for male fertility. It improves sperm formation, amount, structure, quality, mobility, and functioning.
Selenium is needed for the normal functioning of the epididymis, the organs of the male reproductive system, which serves for ripening and accumulation of spermatozoa. It is found in many products, such as:
- wheat, corn, soybean;
- garlic;
- sunflower seeds;
- tuna, mackerel;
- red grapes.
Men need from 55 to 100 micrograms of selenium per day.