2.- Magnesium

Magnesium is an essential ion involved in multiple fundamental physiologic functions in humans. (7) Everybody needs magnesium, but men need it for a particular reason.

  “Magnesium is especially important to men because it aids the production of testosterone, which declines with age, and most men begin to experience a decrease in testosterone around age 30.” (5) 

Testosterone is mainly produced in men by the testicles and affects their appearance and sexual development. It stimulates sperm production as well as a man’s sex drive and also helps build muscle and bone mass. (8)

“Supplementation with magnesium increases testosterone values in sedentary and in athletes.” 

(6) We know sometimes we get less than the recommended amount of magnesium daily, so a supplement is the best choice, and the one with the most bioavailable for your body. 

Magnesium glycinate is the magnesium salt of glycine, an amino acid, and is the supplement most often taken to increase magnesium levels in the body. (10) This type of supplement has very good absorption levels. That means your body can make the most of it once it’s ingested. (11)

 “Magnesium glycinate has been shown to have a variety of benefits, and it can be used to treat a variety of conditions.” (11)

3. Omega 3 fatty acids!

Omega-3 fatty acids are essential fats that you must get from your diet. There are three main types of them: alpha-linolenic acid (ALA), found in supplements and plant foods like flaxseed and chia seeds, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), found mostly in animal sources such as oily fish, but also in some micro-algae. (2)

But why is this so important for men?  

“DHA is found in significant amounts in two very important male body parts: the brain and the testes.” (3) 

The brain is around 60% fat and around 20% of that should be made up of Omega 3 fatty acids. 

“Both EPA and DHA influence gene expression, oxidative stress, cerebral blood flow, levels of neurotransmitters and other brain-related processes such as the production of new neurons.” 

But Omega 3 is also found in the male sex organs where it forms the building blocks of healthy male sperm. (3) 

“Healthy seminal fluid contains a hefty amount of Omega 3 fatty acids as it gives your little swimmers the fluidity to move about well, and it also makes them have all the enzymes that let the sperm penetrate the egg.” (3)

You can only get this essential fatty acid through your diet, and as you have heard, fish oil is a rich source.

But what about if I am vegan? 

There is another option, you can find omega fish-free in some microalgae. 

4.- Coenzyme Q10 (CoQ10)

CoQ10 (commonly called ubiquinone) is a vitamin-like substance found in body cells, especially in the heart, kidney, liver, and pancreas, which may promote health and fight some diseases. (21) But there is something more, this vitamin has a special effect on men’s fertility. 

 “Decreased sperm motility is one of the leading causes of male infertility.” (21) 

5. Vitamin C 

Everybody knows that Vitamin C (or ascorbic acid) is an essential nutrient and it protects the body against oxidative stress (thanks to antioxidant properties), it aids in tissue repair, helps bones grow and repair themselves, and helps produce collagen. This means Vitamin C is an anti-aging. (13)

Vitamin C is quite important for men for one reason: it helps to protect your prostate.  

 “Enlargement of the prostate (benign prostatic hyperplasia, or BPH) is common in older men and causes problems with urination. Eating fruits and vegetables rich in vitamin C is associated with a lower risk for BPH.” (12)

An enlarged prostate is the slow growth of the prostate gland, which is involved in the production of seminal fluid and reproductive function in men. If an enlarged prostate prevents complete emptying of your bladder, it may lead to a urinary tract infection or permanent damage to your bladder, including the inability to control urination (incontinence). (14)

“People who eat vegetables that are rich in vitamin C tend to have a lower risk of developing prostate diseases.”  (15)

What are the top vitamin C foods?

High vitamin C foods include guavas, bell peppers, kiwifruit, strawberries, oranges, papayas, broccoli, tomatoes, kale, and snow peas. 

But there is one that is the BEST! Camu Camu. This sour tropical berry is lauded for its high vitamin C content. 

 “Camu Camu, one of the richest sources of vitamin C (2.4 to 3.0g/100g in the pulp).” (16)

They’re commonly found in supplement form as powders or pills. One teaspoon of powder contains 10 times more natural vitamin C than an orange.

References

First of all, B complex

You should make sure that you’re getting enough of them, which are thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12), in your diet. 

In addition to their role in metabolism, they help to maintain healthy skin, hair, nails, and nerve functions. And so important, to prevent anemia. (10)

You can find a great source of vitamin B and other important minerals in a Women’s multivitamin which is designed for women’s needs.