22 Foods Highest in Iodine

Iodine is an essential mineral that’s vital to the proper functioning of the thyroid. The thyroid gland is responsible for managing growth and metabolism. An iodine deficiency can cause symptoms such as fatigue, high cholesterol, lethargy, depression, and swelling of the thyroid gland. Prevent this dangerous deficiency by eating the right amount of iodine rich foods each day.






Baked Potatoes

In order to get the necessary nutrients, baked potatoes are a better option than mashed potatoes. Most of the important dietary staples, such as fiber, vitamins, and potassium are contained in the skin. Baked potatoes are also a great source of iodine; one medium potato provides about 40% of the recommended daily amount of iodine.

Serving Size (1 medium potato), 60 micrograms of iodine (40% DV), 161 calories.


Milk

Milk is usually the beverage of choice for anyone who’s worried about a calcium or Vitamin D deficiency. But milk also contains several other nutrients, including the essential mineral iodine. One cup of milk contains an impressive 56 micrograms of the mineral, or about 37% of what the average person must consume each day.

Serving Size (1 cup), 56 micrograms of iodine (37% DV), 98 calories.




Dried Seaweed

For iodine deficiency, dried seaweed is the go-to remedy because of its incredible supply of this essential mineral. A quarter-ounce serving contains 4,500 micrograms of iodine. That’s way more than enough iodine for the body to absorb in a day (3000% of the daily value, to be exact.) Consume smaller portions over time in order to gain the health benefits.

Serving Size (1/4 ounce), 4,500 micrograms of iodine (3000% DV), 18 calories.


Cod

The meat of the cod fish is mild, moist, and delicious. It’s also low-fat, low-calorie, and packed with several nutrients. A three-ounce serving size of cod provides your body with 99 micrograms of iodine, or 66% of the recommended amount per day. Cod is also a healthy source of protein, calcium, magnesium, potassium, and Vitamin E.

Serving Size (3 ounces), 99 micrograms of iodine (66% DV), 89 calories.




Fortified Iodized Salt

Iodine is often confused with salt, but the two are actually very distinct. In terms of chemistry, salt is classified as a crystal, and is composed of two elements: sodium and chloride. Iodine, on the other hand is a mineral. Many brands of salt are fortified with the essential mineral iodine. If you worry you’re not getting enough iodine, check to make sure the salt you’re using is fortified with iodine, and then enjoy it in moderation with a healthy diet and lifestyle.

Serving Size (1 gram), 77 micrograms of iodine (51% DV), 0 calories.


Shrimp

Seafood is usually a great source of iodine, and shrimp is just one example. A three-ounce serving of shrimp provides 35 micrograms of iodine, or enough to account for just under a quarter of the recommended amount each day. Shrimp also provides your body with other essential minerals, primarily protein and calcium.

Serving Size (3 ounces), 35 micrograms of iodine (23% DV), 84 calories.


Himalayan Crystal Salt

If you’re trying to avoid conventional table salt but you’re worried about not getting enough iodine, Himalayan crystal salt is a viable alternative. Half a gram of Himalayan crystal salt provides 250 micrograms of iodine—over 150% of the amount the average body needs each day—so enjoy this special salt in moderation as part of a balanced diet.

Serving Size (1/2 gram), 250 micrograms of iodine (167% DV), 0 calories.




Baked Turkey Breast

Three ounces of baked turkey breast meat provides 34 micrograms of essential iodine. That’s about 23% of the daily recommended value. For reference, three ounces of meat is about the size of a deck of cards. Turkey also provides your body with B-vitamins, potassium, and phosphorus, all of which are essential to a strong and healthy body.

Serving Size (3 ounces), 34 micrograms of iodine (23% DV), 78 calories.


Dried Prunes

If you’re used to associating dried prunes with the elderly, try giving these sweet fruits a chance. If you don’t, you’ll be missing out on all the vitamins, nutrients, and minerals they have to provide. Just five dried prunes provide your body with essential fiber, boron, Vitamin A, Vitamin K, and much more. Prunes are also a good source of iodine, and their many essential nutrients make them a great addition to any diet.

Serving Size (5 prunes), 13 micrograms of iodine (9% DV), 120 calories.


Navy Beans

Beans are some of the healthiest and most versatile foods on the planet. Enjoy a half-cup serving with any meal, and you’ll provide your body with a respectable amount of protein, copper, potassium, calcium, folate, and iodine. If you’re trying to prevent an iodine deficiency, navy beans are an excellent remedy because of the many additional nutrients they add to your diet.

Serving Size (1/2 cup), 32 micrograms of iodine (21% DV), 128 calories.


Fish Sticks

Fish sticks can be a good source of iodine if you’re worried about a deficiency in your diet. Due to their high calorie content, though, you should eat them only in moderation. Two fish sticks can supply your body with 35 micrograms of iodine, or about 23% of the recommended daily value.

Serving Size (2 fish sticks), 35 micrograms of iodine (23% DV), 140 calories.


Canned Tuna

Tuna that is canned in oil usually contains more iodine than when it’s canned in water. Three ounces of canned tuna provides 17 micrograms of iodine, or 11% of what the average person must consume per day. Add more tuna to your diet for more iodine, and you’ll also benefit from its high protein, Vitamin D, and iron contents.

Serving Size (3 ounces), 17 micrograms of iodine (11% DV), 99 calories.




Boiled Eggs

Hard boiled eggs are a versatile, healthy food that supplies the body with Vitamin A, Vitamin D, zinc, calcium, antioxidants, and more. They’re also consumed for their iodine content. One hard boiled egg provides just under 10% of the iodine needed for the day. For a light and healthy meal, slice a hard-boiled egg over a leafy green and veggie-filled salad.

Serving Size (1 large egg), 12 micrograms of iodine (9% DV), 78 calories.


Plain Yogurt

Yogurt is a healthy food that’s often enjoyed at breakfast or as a light snack. It’s known for its high contents of calcium and protein, but it’s also a great option for those looking to increase the iodine in their diet. A cup of plain yogurt provides 58% of the daily recommended value of iodine.

Serving Size (1 cup), 154 micrograms of iodine (58% DV), 154 calories.


Bananas

Eating a banana is a quick and healthy way to get an energy boost, thanks in part to the high potassium content. But many people don’t realize that bananas also contain iodine, making them a healthy and nutrient-rich food to supplement a high iodine diet. A medium-sized banana contains 3 micrograms of essential iodine.

Serving Size (1 medium banana), 3 micrograms of iodine (2% DV), 12 calories.


Strawberries

Strawberries are a tasty and nutrient rich fruit that provides your body with many vitamins and minerals. Strawberries are deliciously sweet, but they’re a surprising source of iodine. A one-cup serving contains 13 micrograms of iodine, or just under 10% of what the average person needs to consume in a day.

Serving Size (1 cup), 13 micrograms of iodine (9% DV), 46 calories.


Canned Corn

There are many ways to enjoy corn, including creamed, canned, or on the cob. For a boost in the mineral iodine, which is essential to a healthy and fully-functioning body, choose canned corn. Enjoy half a cup of canned corn as a side dish with dinner, and your body will reap the benefits of 14 micrograms of iodine.

Serving Size (1/2 cup), 14 micrograms of iodine (9% DV), 67 calories.




Lobster

Lobster is usually reserved for special occasions, but if you’re suffering from iodine deficiency, a serving of lobster can be a great way to get the boost your body needs. A 100-gram serving of lobster provides 100 micrograms of the essential mineral, or about two-thirds of the recommended daily value.

Serving Size (100 grams), 100 micrograms of iodine (67% DV), 98 calories.


Cheddar Cheese

Cheddar cheese is a great food choice when you need more iodine in your diet. It’s easy to add a slice to burgers and sandwiches or to sprinkle shredded cheddar over soups and salads. An ounce of cheddar cheese provides 12 micrograms of iodine. As with most cheeses, you should enjoy cheddar in moderation because of its high calorie count.

Serving Size (1 ounce), 12 micrograms of iodine (8% DV), 452 calories.


Cranberries

Cranberries have a rich color and a unique flavor. If you’re able to enjoy the sour taste, cranberries provide many health benefits. They have a high concentration of Vitamin C, Vitamin K, and fiber, and they’re known to prevent urinary tract infections. They’re also a stellar source of iodine; four ounces of these tart treats contains well over the recommended daily value of iodine.

Serving Size (4 ounces), 400 micrograms of iodine (267% DV), 52 calories.


White Bread

White bread is sometimes discarded as unhealthy fluff, but it actually contains several essential minerals. If you eat it in moderation, it can be a great addition to a balanced diet. If iodine deficiency is a concern, two slices of white bread provide 45 micrograms of iodine, or 30% of the recommended daily value.

Serving Size (2 slices), 45 micrograms of iodine (30% DV), 132 calories.


Green Beans

If you’re missing that last little bit of iodine in your diet, cook a serving of green beans with your next meal. A half-cup serving contains 3 micrograms of iodine. That’s just enough to net 2% of the daily recommended value. In addition, green beans (also commonly referred to as string beans) are a great source of Vitamin C, potassium, and folate.

Serving Size (1/2 cup), 3 micrograms of iodine (2% DV), 16 calories.


Iodine is an essential part of a healthy, balanced diet. Since the body cannot synthesize this mineral, it’s important to include various iodine rich foods in your diet each day. Fortunately, there are many fruits, vegetables, dairy products, and seafood options that make it easy to get the iodine your body needs each day.



You may also be interested in our list of the best iodine supplements.


Iodine FAQ

What can Iodine be used for?

The kind of Iodine you see in a bottle can be used to sterilize and clean a wound. There are also Iodine tinctures that have an assortment of uses. There are also kelp supplements that contain Iodine which are meant to be used to fill any gaps in your Iodine levels.

Can an Iodine deficiency cause hair loss?

One of the benefits of Iodine is that it helps with hair growth, and contrarily one of the symptoms of deficiency is that it can lead to faster rates of hair loss. It is not typically cited as the sole reason for hair loss, but it can contribute to it if a deficiency is left unchecked.

Does Iodine boost metabolism?

One of the benefits of getting enough Iodine is that your metabolism will be able to function at its best. If you are running low on Iodine and have noticed that you have a sluggish metabolism as well, you may notice a boost if you start getting the right amount of Iodine each day. But there is a limit to how much it can increase your metabolism, so you don’t want to take more Iodine than what you need as this can work against you.

Is Iodine a diatomic element?

Yes, Iodine is one of the seven diatomic elements.

Can Iodine be taken orally?

There are a few ways to take Iodine orally, either in a tincture or through a kelp supplement. Be sure to check on the label of the Iodine you’re considering that the recommended usage is to take it orally.

Is Iodine a vitamin or mineral?

It is a mineral, and a chemical element.

Does Iodine cause acne?

Taking excessive amounts of Iodine may trigger breakouts, but there is not a lot of conclusive evidence in this matter. It’s not a good idea to take too much Iodine, since it can affect your thyroid and lead to other problems.

Does Iodine cure jock itch?

There is anecdotal evidence that it may help with the itchiness, but it appears that it doesn’t work as well as OTC remedies specifically formulated to treat jock itch.

Can Iodine kill cancer cells?

It doesn’t specifically kill cancer cells, but what it does do is help the body program the death of cells that would later have mutated into cancer cells. This makes it an important element in the fighting off and prevention of cancer.

Will Iodine make you taller?

Iodine is essential for proper thyroid function, so it’s not hard to see that a lack during your growing years may stunt your growth and make you shorter than you otherwise would be. That being said, there’s little reason to suspect that you’re running an Iodine shortage unless you’ve been told so by your doctor.

Does Iodine help the thyroid?

The right amount of Iodine helps your thyroid function the way it should. Too little Iodine and it will be sluggish, too much and it can become overactive. The best solution is to make sure that you’re getting Iodine from the foods you eat, and most Americans are just fine in this regard. It can happen that your body has trouble absorbing the Iodine from the foods you eat. Get checked by your doctor if you’re concerned.

Is Iodine deficiency common?

Iodine deficiency was more common in the past before they started adding it to salt. These days it is only common in certain parts of the world where they don’t get enough Iodine due to dietary limitations. It is also more common in vegetarians and vegans because they are avoiding many of the foods that contain Iodine naturally.

Does Iodine kill nail fungus?

Lugol’s Iodine has been shown to have a positive effect on nail fungus. This is a specific mixture of different Iodines and water, and is not a brand name but is named after the doctor that came up with it.

Is Iodine expensive?

Iodine can be found in antiseptic form at many drug stores, and is typically very inexpensive. It can also be found in supplement form, and is typically not very expensive at all compared to other nutritional and health supplements.

Is Iodine essential to humans?

The human body needs Iodine to function properly. It does not have the ability to create it, the way it can create Vitamin D with exposure to sunlight. It relies on your intake of food and supplements to get the needed amounts.

Where does Iodine naturally occur?

There are plenty of foods that are naturally high in Iodine. They range from seafood to potatoes, and it’s good to get a balance of different foods so that you’re not relying on one source. You can also find Iodine in supplements that contain kelp, as this is another place where Iodine is naturally found.

14 Surprising Benefits of Vitamin B12

Getting the proper amount of B vitamins is an essential part of your overall health, and Vitamin B12 is one that has particular benefits to multiple systems in your body. If you’re wondering how you can get more B12 into your life, see our list of foods containing Vitamin B-12. It doesn’t take much to make sure you have enough, and most people find that they’re doing just fine in this department, but it doesn’t hurt to make sure.

Prevention

Protects Against Certain Cancers- Vitamin B12 helps specifically with certain cancers, both preventing them from occurring and helping to treat it if it’s already there. The cancers it has been associated with helping include prostate, lung, breast, and colon cancer. among others. These are some of the most common and most deadly cancers out there, so it’s worth checking out all of your vitamin levels, including Vitamin B12 to see where you stand and what you’re lacking in.

Protects Against Heart Disease- Overall, heart diseases of all types is the number on killer of Americans, so it’s definitely worth taking the time to make sure that your Vitamin B12 levels are in proper order. They have been shown to help the cardiovascular system in general, and a deficiency is often seen in those with heart problems. Since your heart is one of your most vital organs, it’s important to take good care of it, and while one specific vitamin won’t be a miracle answer, it can help in a comprehensive approach.

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Helps Prevent Alzheimer’s Disease- Vitamin B-12 has been specifically credited for helping to treat and also prevent the occurrence of Alzheimer’s disease. If you have a family history of Alzheimer’s or are worried about coming down with it in your later years, it’s a great idea to start eating more foods that contain ample amounts of this B vitamin. Try not to rely on a multivitamin or synthetic sources, an all natural strategy is best for the body and mind.

Health & Happiness

Boosts Energy Levels- If you’ve been dragging lately it could be that you’re not getting enough Vitamin B12. Along with the other B Vitamins, B12 is known for it’s ability to keep you alert and feeling energized. That’s why some energy drinks include this in your ingredients. But it’s better to eat foods that contain it than it is to get it from unnatural sources. Luckily it’s somewhat rare to run a shortage on this vitamin, so in all likelihood you’re good.

Reduces Depression- Many vitamins including Vitamin D have been said to help with depression, and Vitamin B-12 is no different. This is such an important reason to make sure that all of your vitamins are at optimal levels. Only your doctor can let you know for sure, and it’s a relatively quick and easy process to have done. That way you’ll know exactly which vitamins you need more of, and which ones you’re OK on, instead of playing the guessing game.

Helps Metabolize Proteins- One of the main features of Vitamin B-12 is that it plays an active role in protein metabolism, which trickles over into several areas of the body. You might not notice these benefits when you are fine on your levels of B12, and you may not even be able to perceive a decline if you start to run low. For while these processes are important, they don’t show visible signs of depletion until after several years.

Around the Body

Good for Brain Health- In addition to helping stave off and treat Alzheimer’s, Vitamin B12 also provides healthy benefits for the brain, and helps prevent what is known as “brain shrinkage” which can lead to conditions like dementia when you’re older. In the here and now it can help you to feel less mentally fatigued and on top of your game.

Good for the Digestive System- Vitamin B-12 assists the digestive system in its proper functioning, and you’ll notice that if you don’t get enough of it you are more prone to constipation and a sluggish digestive system. Since backed up digestion can lead to general toxicity in the body, it’s important to keep things moving at a steady pace. That’s why you’ll want to eat foods that are both high in fiber and that also contain the right mix of vitamins.

Promotes Healthy Skin- Vitamin B-12 provides great benefit to the skin, helping to repair skin cells and keep your skin looking its best. Getting the right mix of B vitamins can help conditions ranging from dryness and redness to acne and other blemishes. It’s simply something you don’t want to run low on if you want your skin to be radiate and clear.

Makes Hair Healthier- Vitamin B12 is often added to hair products because of its ability to add shine and a healthy look. But what’s even better is to start meeting your needs through the foods you eat. That way your hair will naturally grow out as if you had used a topical treatment containing Vitamin B-12. Try eating more eggs, chicken, and various seafood as a way to have higher levels of B12, without having to buy expensive hair products.

Good for the Nails- In addition to being good for the skin and hair, you may also notice an improvement in your nail health. This is especially true if you’ve been running low on Vitamin B-12. If you haven’t then you might not notice any difference. But if you’ve been complaining about the way your nails look, or that they’re not strong enough, you might benefit from checking your B12 intake and see if it could be improved.

Heart Health

Helps with Cholesterol- By helping to keep your cholesterol levels down, Vitamin B12 may be able to reduce your need for cholesterol lowering drugs. If your doctor has told you that you’re low on this nutrient, they may have also given you a list of foods that contain extra amounts of B12 for you to start eating more of. If they didn’t, we’ve got you covered with our own list of Vitamin B12-rich foods.

Helps Maintain Healthy Blood Pressure- High blood pressure is one of the most common ailments for baby boomers, and is one that often requires medication in order to treat. This is because it’s somewhat hard to control your blood pressure just by willing yourself to do so. But having the right amounts of Vitamin B-12 can get your body to start responding on a physiological level, so you don’t have to think about lowering your blood pressure, it just happens naturally because your body has what it needs.

Helps Prevent Strokes- By helping to keep your arteries clear of excess cholesterol, Vitamin B-12 will help you to avoid getting a stroke. If your family has a history of strokes, this is one vitamin you don’t want to miss out on. It also provides general benefits to the entire cardiovascular system, so it’s great for overall heart health. Consider eating more foods with Vitamin B-12 and also don’t neglect your other essential vitamins like D, A, and C.

It’s always good to treat your vitamins as a collective, and make sure that you have all of your bases covered. It might sound overwhelming since there are so many essential vitamins, and you may be tempted to just pop a multivitamin like Centrum and think that you’re fine. But the best way to know that all of your levels are where they should be is to eat a healthy balanced diet of foods that are nutrient dense. It’s not as hard as it sounds, you just simply start replacing low-nutrient foods for high ones, one by one, and soon you’ll have transitioned to this new way of eating.

What are the health benefits of zinc?

Zinc is an important mineral required for countless reactions and functions in the body, including proper growth and immune function, DNA synthesis, cell division and cellular metabolism. The highest concentrations of zinc in the body are found in the liver, pancreas, kidney, bone, muscles and eyes.

The World Health Organization has identified zinc deficiency as one of the top factors contributing to disease in underdeveloped countries.

This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular vitamins and minerals. It provides an in-depth look at recommended intake of zinc, its possible health benefits, foods high in zinc and any potential health risks of consuming zinc.

Contents of this article:

Recommended intake
Possible health benefits of consuming zinc
Foods sources of zinc
Potential health risks of consuming zinc
Recommended intake
The Recommended Daily Allowance (RDA) for zinc is 8 milligrams per day for adult females and 11 milligrams per day for adult males.


Zinc is required for countless reactions and functions in the body, including proper growth and immune function, DNA synthesis, cell division and cellular metabolism.
Adequate zinc intake is especially important for children because even mild zinc deficiency can impede growth, increase risk of infection and increase risk of diarrhea and respiratory disease.

The recommended intake for children 1-8 years old ranges from 3-5 milligrams, increasing as the child gets older.

Males 9-13 years old require 8 milligrams of zinc per day. After the age of 14, the requirement increases to the 11 milligrams per day that is required for all adult males.

For females over the age of 8, the requirement stays stable at 8 milligrams per day, except for ages 14-18, where the recommendation increases to 9 milligrams per day.

Pregnant and lactating women have an increased need for zinc at 11-13 milligrams per day, depending on age.

Along with growth retardation, zinc deficiency can cause delayed wound healing, decreased taste perception, skin lesions, night blindness and hair loss. Zinc deficiency has also been linked with neuronal plasticity defects and impact behavior in children with ADHD.5

Zinc supplements are available, but it is best to obtain any vitamin or mineral through food. It is not the individual vitamin or mineral alone that make certain foods an important part of our diet, but the synergy of nutrients in that food working together.

It has been proven time and again that isolating certain nutrients in supplement form will not provide the same health benefits as consuming the nutrient from a whole food. First focus on obtaining your daily zinc requirement from foods, then use supplements as a backup if necessary.

Possible health benefits of consuming zinc
Common cold
Although zinc deficiency is known to depress immune function, the widely used zinc gluconate lozenges and chews often used to prevent or treat the common cold have not yet been found to be an effective treatment in studies and trials in those with normal zinc status.

Proper growth
Zinc deficiency was first discovered in adolescent boys suffering from mild anemia, short stature and delayed sexual maturation. Their diets were high in unrefined cereals and unleavened breads, both high in phytate, which competes with zinc for absorption.

Once zinc deficiencies were corrected, the boys grew as much as 5 inches per year. Infant and children's foods such as ready to eat cereals are now fortified with zinc.

Decreased risk of age-related chronic disease
A study from researchers at Oregon State University have found that improving zinc status through diet and supplementation may reduce the risk of inflammatory diseases.

Using cell cultures, and a mouse model, researchers were able to show that age-related reductions in zinc status may lead to impaired immune system function and systemic inflammation, both contributing factors to chronic diseases.

Adults 60 years of age and older from food-insufficient households have a significantly higher risk of zinc deficiency, reporting an intake of less than 50% of the Recommended Daily Intake for zinc compared with adults from food-sufficient households.2

Fighting age-related macular degeneration (AMD):
AMD is an age-related disease that gradually deteriorates the part of the eye responsible for clear central vision, significantly decreasing reading ability and facial recognition. Zinc supplementation has been shown to the decrease risk of developing more advanced AMD by 25% and lower risk of central vision loss by 19%.

Wound healing
Zinc plays a role in maintaining skin integrity and structure. Patients experiencing chronic wound or ulcers often have deficient zinc metabolism and lower serum zinc levels. Those with low levels should be treated with increased zinc. However, research has not consistently shown that use of zinc sulfate in patients with chronic wounds or ulcers is effective at improving healing rate.

Fertility
Several studies and trials have linked poor zinc status with low sperm quality. For example, one study in the Netherlands found that subjects had a higher sperm count after zinc sulfate and folic acid supplementation.3

In another study, researchers concluded that poor zinc intake may be a risk factor for low quality of sperm and male infertility.

Foods sources of zinc
The best sources of zinc are beans, animal meats, nuts, fish and other seafood, whole grain cereals and dairy products. Zinc is also added to some breakfast cereals and other fortified foods.

The typical western diet allows for adequate zinc intake, at an average range of between 10-15 milligrams per day.

Several dietary factors can decrease zinc absorption. Phytates (found in whole-grain breads, cereals and legumes), copper, calcium and folic acid may all reduce zinc absorption. Zinc absorption is increased when consumed with red wine, glucose, lactose or soy protein.

Vegetarians may require up to 50% more than the recommended intake of zinc because of low bioavailability of zinc from plant-based foods.


Raw oysters are a valuable source of zinc, containing 14.1 mg per 3 oz.
Raw oysters (Pacific), 3 oz: 14.1 mg
Beef, lean chuck roast, braised, 3 oz: 7.0 mg
Baked beans, canned, ½ cup: 6.9 mg
Crab, King Alaskan, cooked, 3 oz: 6.5 mg
Ground beef, lean, 3 oz: 5.3 mg
Lobster, cooked, 3 oz: 3.4 mg
Pork loin, lean, cooked, 3 oz: 2.9 mg
Wild rice, cooked, ½ cup: 2.2 mg
Peas, green, cooked, 1 cup: 1.2 mg
Yogurt, plain, 8 oz: 1.3 mg
Pecans, 1 oz: 1.3 mg
Peanuts, dry roasted, 1 oz: 0.9 mg.
Potential health risks of consuming zinc
The upper limit for zinc in adults is 40 milligrams per day. Ingestion of toxic amounts of zinc is rare, but can cause GI irritation and vomiting.1 High levels of zinc supplementation are known to cause copper deficiency and impair iron absorption.

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual nutrients as the key to good health.

Reversing MALE INFERTILITY

Forty years ago, couples didn't have to wonder if they were going to be able to conceive a baby. Fertility problems were almost unheard of. Now, the problem is so widespread that if fertility rates continue to drop at the current rate, the world's fertility will fall below the global replacement rate in the next 10 to 40 years.1

Although much of the blame is placed on women, the reality is that more than half of all cases of infertility may be related to male factors.2 A 2012 study revealed that just 1 in 4 men have optimal semen quality.3 By some estimates, sperm counts around the world may have dropped by 50% since the 1930s.4

No one knows for sure what's causing this disturbing decline, but it's clear that some of the factors that plague our modern world in general are at least partly to blame. For example, toxic chemicals that act as endocrine disruptors, such as insecticides, flame retardants, and phthalates from plastics, affect hormones responsible for sperm production, and excessive oxidant stress can damage DNA and impair sperm function.5-9 Obesity is an additional factor.10

Despite the alarming increase in male infertility, the good news is that in many cases it's completely reversible. Numerous studies demonstrate that certain nutrients can directly impact sperm quality—and can ultimately result in improved pregnancy rates.11-14

Declining Sperm Quality
In order to understand what causes male factor infertility, we have to understand the concept of sperm quality. Sperm quality is determined by four factors:

The total number of sperm cells produced (sperm count),
Their physical attributes (morphology),
Their ability to move properly once ejaculated (motility), and
The integrity of their DNA.
Under ideal circumstances, a healthy young American male can produce 300 to 500 million sperm cells per ejaculation—but typically only one will fertilize an egg.15 In the 1940s, most young men routinely produced an average of 100 million sperm cells per mL of semen—well above the roughly 40 million/mL required to assure normal fertility.16 But recent studies of modern young men show a disturbing trend: Sperm concentrations are declining with many men having less than 40 million/mL, the minimum required for reliable, timely impregnation.16,17

Other aspects of sperm quality are at risk as well. Sperm motility (the ability to move forward to reach the egg), the volume of semen per ejaculate, and the number of normal sperm cells carrying undamaged DNA have diminished over the same time period.18-20 Even the volume of the specific testicular cells that produce testosterone has been in decline.21

To resolve all of these male factors using a medical approach would require multiple medications—many of them unproven and with substantial side effects.22-24 Because of that, women are still the ones who undergo fertility treatments in order to allow men with poor sperm quality to father children—even if they're not the underlying cause of the problem.25,26

However, none of that may be necessary. Many studies have demonstrated that certain nutrients can have a direct impact on sperm quality itself, potentially avoiding the need for expensive drugs or invasive procedures.11-14

Carnitine Boosts Fertility Rates
Sperm cells have to travel farther than any other single human cell—and they need a tremendous amount of energy in order to make the trek. That's what makes carnitine such a vital nutrient for men with poor sperm quality.

Carnitine is a vital transporter molecule whose function is to carry high-energy fat compounds into mitochondria, where they are "burned" to release their energy. This helps give sperm the boost they need if they are going to have a chance at fertilizing an egg. This is important because weakly-swimming sperm (asthenozoospermia) is one of the most important reasons for male factor infertility.27

Supplementation with L-carnitine and/or acetyl-L-carnitine has proven benefits on sperm quality.28-34 Doses of 2,000-3,000 mg/day of L-carnitine, and 500-1,000 mg/day of acetyl-L-carnitine have produced increases of sperm count, motility, straight-swimming ability, as well as total normal sperm forms in clinical studies.30-34 When men were treated with carnitine, their partners experienced pregnancy ranging from 22 to 31%. The pregnancy rates in the control groups (not receiving carnitine) ranged from 1.7 to 3.8%.27,35

Effects of Antioxidants on Sperm Quality
Nutrient Daily Dose Improvements in Sperm Quality Improvement in Pregnancy Rate
Vitamin C74-77 1,000 mg Count, motility, structure 100% (in combination with vitamin E)13
Vitamin E12,78-80 300 mg to 1000 mg* Enhances sperm binding to egg, reduced sperm DNA damage 21%
Coenzyme Q10 (CoQ10)81-87 60 mg Count, motility 16%
Selenium11,88-92 200 to 225 mcg Motility (all measures of sperm quality in combination with NAC )91 10.8%(in combination with vitamin E)88
N-acetylcysteine (NAC )91 600 mg Motility, structure, count, and volume Not yet studied
Zinc93-98 66 mg Count Not yet studied
*Equivalent to 447-1,490 IU d-alpha-tocopherol (natural form) or 666-2,220 IU dl-alpha-tocopherol (synthetic form).99
Antioxidants Protect Developing Sperm
Because sperm cells need so much energy, they generate oxidation—which can ultimately damage cell membranes, DNA molecules, and the very mitochondria that power the cell in the first place.

There's a well-known association between oxidant stress, the antioxidant capacities of sperm cells and semen, and final sperm quality.36,37 In general, men with elevated markers of oxidation show impaired sperm count and more abnormally-formed cells.9 Conversely, good cellular antioxidant defenses have higher sperm counts and better motility. In other words, men with better sperm quality have higher overall intakes of antioxidant nutrients than men with poor sperm quality.38 That effect seems to be amplified in older men, many more of whom are choosing to start pregnancies than ever before.

A number of antioxidants have proven abilities to boost sperm quality. These include vitamins C and E, coenzyme Q10 (CoQ10), selenium, n-acetylcysteine (NAC), and zinc.

Let's take a look at zinc and NAC, antioxidants with especially potent abilities to enhance sperm quality.

Zinc
Zinc deficiency is associated with poor sperm quality resulting from increased oxidant stress in seminal plasma, the liquid portion of semen that is responsible for maintaining sperm cells in a healthy state.39,40 Depletion of zinc also reduces the volume of semen produced.41

Studies in both animal models and humans demonstrate significant improvements in sperm quality following zinc supplementation, especially in cases of known infertility. Supplementation increases sperm counts, mobility, and fertilizing capacity, and decreases levels of DNA damage, structural abnormalities in sperm, and levels of antibodies to sperm that can impair sperm quality.42,43 Studies show an increase of as much as 74% in total normal sperm count in previously sub-fertile men taking 66 mg/day of zinc, particularly when folic acid 5,000 mcg/day is added to the supplementation.44

The benefits of zinc supplementation are especially prominent in smokers, whose total body oxidant levels are vastly higher than those of nonsmokers. In addition, smokers accumulate toxic levels of another metal element, cadmium, which accumulates in testicular tissue and further adds to oxidant stress.45 These effects produce substantial losses of sperm quality and fertility in smokers.45 Studies show that zinc supplementation reduces the impact of cadmium toxicity and boosts sperm quality in smokers.45,46

What You Need to Know
NUTRITIONAL SUPPLEMENTS PROVIDE FRONTLINE MALE FERTILITY SUPPORT
 
Scientists have observed a worldwide decline in sperm quality, which is a measure of sperm count, motility, structure, and DNA integrity.
Left unchecked, this epidemic could spell massive reductions in the human fertility rate, especially in the industrialized nations where the problem is most acute.
Reasons for decreasing sperm quality are not fully understood, but clearly include certain major dietary and environmental factors that result from the modern age.
No medication has yet been found that can uniformly and safely improve sperm quality.
A large handful of nutritional supplements offers real hope for improvement in sperm quality and, more importantly, for improving fertility rates and the birth of healthy offspring.
Antioxidant vitamins and minerals, along with natural molecules such as coenzyme Q10, N-acetylcysteine, lycopene, carnitine, omega-3 fatty acids, vitamin D, and Ashwaganda (Withania somnifera) all improve sperm quality with near zero side effects.
N-Acetylcysteine (NAC)
N-acetylcysteine (NAC) is a modified amino acid with potent direct antioxidant effects; it also boosts natural cellular antioxidant systems such as glutathione. NAC was first used to reverse oxidative toxicity produced by overdoses of acetaminophen (Tylenol® and others), and found later use in reducing the viscosity (thickness) of secretions on cystic fibrosis.

Both of these characteristics of NAC make it appealing as a means of boosting overall sperm and semen quality.

As an antioxidant, NAC has been shown to reduce concentrations of destructive reactive oxygen species in human semen, contributing to improvements in motility.47,48 A dose of 600 mg/day of oral NAC improved volume and motility in men with known male factor infertility.48 And, like zinc, NAC's antioxidant powers make it an effective antidote for toxic chemicals that have negative effects on sperm quality: experiments in mice demonstrate that NAC supplementation can reverse the effects of arsenic, a well-known environmental toxin.49

NAC's ability to reduce viscosity in body secretions provides an additional asset. The same 600 mg/day dose reduces semen viscosity, making it easier for sperm to move forward and reach their goal of fertilizing an egg cell.48

NAC, both alone and in combination with selenium supplements, helps to raise serum testosterone levels as well as improving parameters of sperm quality.50

What You Need to Know
ANTIOXIDANT NUTRIENT COMBINATIONS BOOST SPERM QUALITY, ESPECIALLY IN OLDER MEN
 
More and more men are deciding to become fathers later and later in life, according to recent studies.100 That trend raises important questions about the impact of the father's age on the outcome of the pregnancy and the health of the infant.

Most data suggest substantial risk factors associated with increased paternal age, factors that can influence both fertility (the likelihood of conceiving) and genetic risk for the offspring.100

For these reasons, older men must be especially careful to load the dice as much in their favor as possible, in order to maximize their chances of successful conception and healthy fatherhood.

Two recent studies on dietary antioxidant combinations provide an excellent guide.

In the first study, researchers examined micronutrient intake in a group of men 22 to 80 years old.101They determined the amount of sperm DNA damage as a marker of overall sperm health.

Overall, the study showed that men with the highest intake of vitamins C and E, folate, and zinc, had roughly 16% less sperm DNA damage than did men with lower intakes of these antioxidant nutrients. The benefit was enhanced among the older members of the study group (ages 44-80); in fact, men in that group with the highest overall intake of those micronutrients showed levels of sperm damage similar to those of the younger men.101

The second study involved a group of men who were known to be infertile by reason of low sperm counts with abnormally formed sperm.102 Researchers provided the subjects with an oral antioxidant supplement containing l-carnitine, vitamin C, coenzyme Q10, vitamin E, zinc, folate, selenium, and vitamin B12 over a 3-month time period.

There was a significant improvement in DNA integrity and the proportion of sperm cells with highly degraded DNA, at all time points evaluated.102 At the same time, there were significant increases in other measures of sperm quality such as concentration, motility, vitality, and structure.

These studies offer new hope for the growing number of men who seek to start (or grow) their families later in life. A broad-spectrum plan of supplementation with multiple antioxidant nutrients seems likely to boost a man's overall chances of successfully initiating a healthy pregnancy.

Lycopene Helps Reverse Male Infertility
Lycopene is a natural, plant-derived carotenoid pigment that provides the red color of tomatoes, watermelon, and other fruits. It has powerful antioxidant characteristics and is involved in a variety of other cellular activities as well.

Low intake of lycopene in the diet is associated with poor semen quality and male factor infertility.38,51 However, supplementing with lycopene has been shown to reverse some or all of that damage.

In one study, men with impaired fertility were given 2 mg of lycopene twice daily. The results were impressive: 66% had improved sperm concentration, 53% had improved motility, and 46% showed improved numbers of normal sperm forms.52 Twenty-three percent of men in this study achieved fatherhood.

Another way lycopene enhances sperm quality is by reducing the impact of advanced glycation endproducts (AGEs), the dangerous sugar/protein structures that form over a lifetime of exposure to blood glucose. In one study, supplementing with 20 mg of lycopene daily resulted in decreased presence of sRAGE, a marker of AGE activity in semen.53

Omega-3 Fatty Acids Improve Sperm Count
 
In addition to their need to travel long distances, sperm cells must have very specific membrane characteristics in order to be able to bind to the membrane of an egg and produce a living embryo. Much of those special characteristics come from the sperm's high levels of omega-3 fatty acids.54,55

Men with defects in sperm quality or sperm counts typically have low levels of omega-3s, or low ratios of omega-3 to omega-6 fats, in their semen and sperm cell composition.54,56,57 On the other hand, higher omega-3 levels and ratios are directly correlated with improved sperm motility, concentration, and structure.54

Lab and animal studies reveal that sperm cells supplemented with omega-3s have improved motility and fewer markers of oxidative stress compared with control cells.58,59 Omega-3 fats, (specifically EPA and DHA), have been found to restore fertility and impaired sperm production in animal studies.60,61 Human studies show that supplementing with 1,840 mg a day of a combination of DHA and EPA improved total sperm count and concentration.62 An omega-3-rich Mediterranean-style diet boosts the chances of successful pregnancy in previously-infertile couples by 40%.61

Vitamin D Deficiency Contributes to Infertility
One study examining spermatozoa quality found 44% of the men studied had 25-hydroxyvitamin D blood levels below 20 ng/mL. Optimal levels are over 50 ng/mL, so these men were seriously deficient in vitamin D, as most people are who don't supplement with more than 5,000 IU/day. This could have a huge impact on the rising rate of male factor infertility. Serum vitamin D levels are positively correlated with sperm motility and normal structure.63

It was not until 2006 that a receptor molecule for vitamin D was detected on the surface of sperm cells.64,65 Since that time, the receptor has been found in all tissues of the male reproductive tract.66

Vitamin D deficiency reduces the ability of male lab animals to deposit sperm in female reproductive tracts by 45%, and the rate of successful pregnancies in females who received sperm from D-deficient males is decreased by 73%.67

However, when vitamin D is added to live human sperm cells in the lab, it produces a sharp increase in sperm motility, along with rapid development of the "acrosome reaction" that allows the sperm cell to attach to the egg.66

Although no human studies have been reported on the impact of vitamin D supplementation on male factor infertility, men facing fertility problems should still consider supplementing with this nutrient—especially given the powerful effects of vitamin D in lab and animal studies, coupled with the high rates of vitamin D insufficiency and deficiency among Americans. At the very least, consider supplementing to bring plasma vitamin D levels into the range considered sufficient by conventional medicine (greater than 32 ng/mL) range. This can often be accomplished by daily supplementation with vitamin D3 at 1,000 to 2,000 IU/day, though up to 5,000 IU is safe and may be needed in certain cases.68-70

Ashwagandha Improves Sperm Quality
 
Stress is a major factor in the modern infertility epidemic. It increases oxidative damage, inflammation, and other harmful conditions that are known to reduce sperm quality.71

One way to combat stress-related infertility is with a plant used in Ayurvedic and other traditional medical systems for reducing stress. Studies have shown that Ashwagandha (Withania somnifera) can treat stress-related infertility.71

When 60 infertile men took Ashwagandha root powder daily for 3 months, they experienced decreased measures of stress, increased levels of antioxidants, and improved overall sperm quality.71 By the end of the 3 months, the partners of 14% of those men had conceived pregnancies.

Ashwagandha extract works in several ways to improve sperm quality: It inhibits lipid peroxidation, reduces markers of glycation, improves seminal levels of antioxidant enzymes and vitamins A, C, and E, and increases serum testosterone and other reproductively critical hormones.72,73

Summary
The global decline in sperm quality, especially prominent in industrialized nations, has the potential to threaten the survival of humankind. Many reasons for this decline have been proposed, the strongest of which have to do with environmental and dietary factors unique to the modern age.

Since male factor infertility accounts for more than half of all infertility cases, it is incumbent upon men to optimize their sperm quality. Sadly, no medication or conventional medical treatment seems capable of reversing this dangerous trend.

Nutritional supplements often hold out hope where pharmaceutical medicine fails, and the area of sperm quality is no exception. Antioxidant and cell energizing nutrients can improve sperm motility, sperm count, and the number of normal sperm cells, while reducing damage to sperm DNA—ultimately improving the chances of successful pregnancy.