Folic Acid: Important for Men Too
Folic acid is often thought to be solely for pregnant women. This is because 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. Hence, the vitamin is primarily known as a pregnancy vitamin. However, did you know that folic acid is also important for men? In this blog, discover why men need folic acid, what exactly folic acid is, and how it works in our bodies.
What Does Folic Acid Do for Men?
Folic acid, also known as vitamin B11, plays an important role in the body. As previously mentioned, folic acid is vital 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. This is not limited to unborn children. Everyone's body undergoes a continuous process of cell renewal and tissue growth. Consider the growth of your body when you train hard or the cells your body creates to heal a wound.
Additionally, folate supports the immune system and aids the body's defences. It contributes to resistance against stress, mental resilience, learning performance/ability, and memory. As a bonus, folate helps with fatigue and can help reduce a lack of energy. These are all important for men just as much as they are for women.
Read here all about the differences between folic acid, folate, and 5-MTHF and why they are important.
Folic Acid and Male Fertility
Folic acid plays a role in the production of healthy sperm. Sperm are the male reproductive cells necessary for fertilisation. These cells contain the genetic material required for the development of new life. Folic acid is involved in this cell division process and contributes to the production of cells (and tissues).
Research indicates that men who consume adequate folic acid often have better sperm quality. This means the sperm cells are stronger and more capable of fertilising an egg. Men who wish to support their fertility should ensure they have sufficient folic acid intake.
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 noteworthy. Zinc contributes to sperm cell production, is beneficial for sperm quality, and ensures normal sperm function. Studies have shown that men taking both zinc and folic acid experience an increase in sperm count. This is particularly evident in men who are less fertile and wish to increase their chances of successful fertilisation. Zinc is primarily found in oysters, red meat, poultry, beans, nuts, and whole grains.
How to Ensure Adequate Folic Acid Intake?
Folic acid is naturally present in many foods. Dark green leafy vegetables, such as spinach and kale, are excellent sources of folic acid. Other good sources include legumes, citrus fruits, nuts, and whole grain products.
For men who struggle to get enough folic acid through their diet, a supplement can be beneficial. It is always advisable to consult a healthcare professional before starting any supplements.
What Other Nutrients Are Important for Male Fertility?
Besides folic acid, various other nutrients contribute to male fertility. In nature, it is rarely about a single substance, but rather 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 whole grain 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 scavenge free radicals in cells.
Food sources: Nuts, seeds, spinach, and vegetable oils (such as sunflower oil and olive oil).
Check out 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 the cell division process and contributes to cell (and tissue) production, thus playing a role in the production of healthy sperm. Furthermore, folate supports the immune system, contributes to stress resistance, and is beneficial for our mental resilience and learning performance. Consider where you can incorporate foods rich in folate into your diet.
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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.
