Folic Acid: Important for Men Too
Folic acid, isn't that just for pregnant women? Folic acid supplements increase the folate status of the mother. A low folate status in the mother is a risk factor for the development of neural tube defects in the developing foetus. Therefore, the vitamin is primarily known as a vitamin for pregnancy. But did you know that folic acid is also important for men? In this blog, you'll discover why men also need folic acid, what exactly folic acid is, and how it works in our body.
What does folic acid do for a man?
Folic acid, also known as vitamin B11, plays an important role in the body. As mentioned earlier, folic acid is very important during pregnancy. Folate contributes to the formation of the placenta and supports the growth of the unborn child during pregnancy.
Folic acid plays a role in (the process of) tissue growth and development and contributes to the process of cell renewal. And not just for unborn babies. In everyone's body, there is a continuous process of cell renewal and tissue growth. Think about your body's growth when you train hard. Or the cells your body creates to heal a wound.
Folate also helps the immune system and supports the body's defences. It contributes to resistance to stress, mental resilience, learning performance/ability, and memory. As the icing on the cake, folate helps with fatigue and can help reduce a lack of energy. These are all things that are just as important for men as they are for women.
Read all about the differences between folic acid, folate, and 5-MTHF and why they are important.
Folic Acid and Male Fertility
Sperm is the male reproductive cell required for fertilisation. The cells contain genetic material necessary for the development of new life. Folic acid is involved in this cell division process and contributes to the production of cells (and tissues).
Research4 shows that men who get enough folic acid often have better sperm quality. This means that the sperm cells are stronger and better able to fertilise an egg. Folic acid contributes to the production of cells and tissues, which is also important for sperm cells. Men who want to support their fertility would do well to get enough folic acid.
Want to read more about male libido? Here's how to naturally boost your libido.
Zinc and Folic Acid for Men
The combination of zinc and folic acid is also special. Zinc contributes to the production of sperm cells, is good for sperm quality, and ensures normal sperm function. Studies show that men who take both zinc and folic acid have an increase in the number of sperm cells. This is particularly evident in men who are less fertile and want to increase their chances of successful fertilisation. Zinc is mainly found in oysters, red meat, poultry, beans, nuts, and whole grains.
How to Get Enough Folic Acid?
Folic acid naturally occurs in many foods. Dark green leafy vegetables, such as spinach and kale, are good sources of folic acid. Other good sources include legumes, citrus fruits, nuts, and wholegrain products.
What Other Nutrients Are Important for Male Fertility?
Besides folic acid, there are several other nutrients that contribute to male fertility. In nature, it usually isn't about a single substance, but complete nutrition.
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Selenium: Selenium contributes to the motility of sperm cells.
Food sources: Brazil nuts, fish (such as tuna and halibut), eggs, and wholegrain bread.
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Vitamin C: Vitamin C is an antioxidant and helps protect healthy body cells including sperm cells.
Food sources: Citrus fruits (such as oranges and grapefruits), strawberries, peppers, broccoli, and Brussels sprouts.
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Vitamin E: Vitamin E is also an antioxidant and helps neutralise free radicals in cells.
Food sources: Nuts, seeds, spinach, and vegetable oils (such as sunflower oil and olive oil).
Read the nutrient checklist for men.
Good to Know
Folic acid is not only important for women but also for men. Folic acid is involved in this cell division process and contributes to the production of cells (and tissues). Folate also helps the immune system, contributes to resistance to stress, is good for our mental resilience and learning performance. Consider where you can add foods to your diet to get more folate.
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Sources
- Donnelly, J. G. (2001). Folic acid. Critical reviews in clinical laboratory sciences, 38(3), 183-223.
- Li X, Zeng YM, Luo YD, He J, Luo BW, Lu XC, Zhu LL. Effects of folic acid and folic acid plus zinc supplements on the sperm characteristics and pregnancy outcomes of infertile men: A systematic review and meta-analysis. Heliyon. 2023 Jul 13;9(7):e18224. doi: 10.1016/j.heliyon.2023.e18224. PMID: 37539255; PMCID: PMC10395467.
- Irani, M., Amirian, M., Sadeghi, R., Le Lez, J., & Roudsari, R. L. (2017). The effect of folate and folate plus zinc supplementation on endocrine parameters and sperm characteristics in sub-fertile men: a systematic review and meta-analysis. Urology journal, 14(5), 4069-4078.
- Schisterman, E. F., Clemons, T., Peterson, C. M., Johnstone, E., Hammoud, A. O., Lamb, D., ... & Mumford, S. L. (2020). A randomized trial to evaluate the effects of folic acid and zinc supplementation on male fertility and livebirth: design and baseline characteristics. American journal of epidemiology, 189(1), 8-26.
- Benatta, M., Kettache, R., Buchholz, N., & Trinchieri, A. (2020). The impact of nutrition and lifestyle on male fertility. Archivio Italiano Di Urologia e Andrologia, 92(2).
- Ferramosca, A., & Zara, V. (2022). Diet and male fertility: the impact of nutrients and antioxidants on sperm energetic metabolism. International journal of molecular sciences, 23(5), 2542.
