For men, nutrition serves as a primary defense against oxidative stress, which is one of the leading causes of sperm damage. A diet abundant in antioxidants—found in colorful fruits, vegetables, and nuts—supports the development of sperm by protecting their cell membranes and DNA from reactive oxygen species. High consumption of processed meats and saturated fats has been linked to lower sperm concentration, while Mediterranean-style dietary patterns are associated with superior parameters. Supplementation with micronutrients such as Zinc and Selenium, alongside high-dose Coenzyme Q10 (CoQ10), provides a mitochondrial energy boost required for sperm to swim. Clinical studies have shown that daily doses of CoQ10 may lead to measurable increases in moving sperm and a reduction in oxidative markers within the 90-day sperm production cycle.
