Best Supplements for Sperm Health: Insights from My Research

Male fertility is declining worldwide, with one major factor being oxidative stress – damage that occurs when harmful free radicals overwhelm the body’s natural antioxidant defences. This can reduce sperm count, lower motility, and harm DNA integrity, making conception more difficult.

Because of this, I wanted to explore how supplements can support optimal sperm health in those experiencing infertility. To do this, I carried out a systematic review and meta-analysis, bringing together the best available research on this topic.

What My Study Looked At

I reviewed five clinical trials (randomised control trials) involving 359 men of reproductive age. Each study lasted 12 weeks and tested dietary supplements, including:

• Lycopene (e.g. from cooked tomato products & red fruits)

• Alpha-lipoic acid (ALA)/ lipoic acid (e.g. from red & organ meats)

• Docosahexaenoic acid (DHA) – an omega-3 fatty acid (e.g. from salmon or trout) & Vitamin E (e.g. from almonds)

• Coenzyme Q10 (CoQ10) (e.g. from organ meats & wholegrains)

  
  

Key Findings from My Meta-Analysis

The results showed encouraging benefits for sperm health:

✅ Sperm concentration improved (especially with 200mg CoQ10 or 25mg lycopene)

✅ Forward/progressive motility improved (best with 465mg DHA + 600IU vitamin E, or 25mg lycopene)

✅ Total sperm motility & sperm count increased (highest with 600mg alpha-lipoic acid or 25mg lycopene)

✅ Total antioxidant capacity improved (best with 600mg alpha-lipoic acid or 25mg lycopene)

✅ Oxidative damage markers (malondialdehyde) decreased

Interestingly , there were no significant improvements in sperm shape (morphology), semen volume, or reactive oxygen species (ROS) levels.

What This Means for Male Fertility

My research suggests that targeted and personalised antioxidant supplements can play a meaningful role in supporting sperm health by reducing oxidative stress in infertile males. The most promising nutrients included:

• CoQ10 – supports energy production and sperm concentration,

• Lycopene – linked to multiple improvements across sperm parameters,

• Omega-3 DHA + Vitamin E – beneficial for motility and reducing oxidative damage, and

• Alpha-lipoic acid/ lipoic acid – boosted sperm count and antioxidant defences.

  
  

The Takeaway

This work adds to growing evidence that personalised nutrition can support male fertility. While supplements are not a “quick fix,” swapping 'generic' supplements with more tailored supplements and specific doses can be a valuable part of a broader approach, alongside a nutrient-rich diet, healthy lifestyle, and reduced exposure to environmental toxins.

If you’re trying to conceive, working with a qualified Nutritional Therapist can help identify the most effective strategies for your individual needs.