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a healthy sex drive. It is also critical for liver, heart, and white blood cell function, and it contributes to the breakdown of fat in the body.

While researchers don’t fully understand the role of selenium and fertility, they do know that almost half of a male’s selenium supply can be found in the testicles and the seminal ducts next to the prostate gland. Since selenium is a powerful antioxidant, it may work by protecting the sperm from the hazards of exposure to damaging free radicals. Men with low levels of selenium—and consequently high levels of exposure to free radicals—are much more likely to have abnormal sperm and low sperm counts, compared to men who are not exposed to free radical damage. In fact, high levels of free radicals are found in the semen of 40 percent of infertile men.

Signs of selenium deficiency include liver disease, skin problems, and arthritis.

GOOD FOOD SOURCES OF SELENIUM

Note: The selenium content of foods is highly variable because of the wide variability of this element in the soil

Fish and shellfish

Organ meats

Whole grains

Brewer’s yeast

Dairy products, especially egg yolks

Molasses

Mushrooms

Brazil nuts

Eat a Diet Rich in Soy Foods

To boost your testosterone level and promote fertility, have a heaping helping of legumes, seeds, or other soy-rich foods. Soy is a good source of isoflavonoids or phytoestrogens, compounds that function like a mild form of estrogen in the body. These compounds actually bind to estrogen receptors, preventing the body’s own estrogen from binding to the receptor. Making a few changes in your diet may be enough to help if your testosterone levels are marginal or low.

GOOD FOOD SOURCES OF SOY

Soybeans

Soy flour

Soy milk

Textured soy protein

Tofu

Miso

Tempeh

Legumes

Nuts and seeds

FOUR SIMPLE WAYS TO ADD SOY TO YOUR DIET

In baking, substitute one-third cup of soy flour and two-thirds cup of wheat flour per cup of flour in recipes.

Use soy milk instead of cow’s milk.

Use textured vegetable protein instead of ground beef in recipes.

Snack on roasted soy nuts.

Take Up to 10 Micrograms of Vitamin B12 Daily as Part of a B-complex Supplement

Vitamin B12 is involved in cellular replication and the formation of genetic material and red blood cells. A deficiency of vitamin B12 (or cyanocobalamine) can lead to reduced sperm count and sperm motility. Even in the absence of a vitamin B12 deficiency, taking supplements seems to stoke the body’s sperm manufacturing systems. In one study, men with low sperm counts (less than 20 million per milliliter) took 1,000 micrograms of vitamin B12 daily. By the end of the study, almost one out of three men had achieved a total sperm count of more than 100 million. You should not take megadoses of vitamin B l2 without consulting a doctor; high levels of one ? vitamin can cause an imbalance in the other ? vitamins. However, taking a moderate dose as part of a B-complex supplement may help overcome a vitamin deficiency that may be contributing to your infertility problems.

GOOD FOOD SOURCES OF VITAMIN B12

Organ meats: liver, kidney

Dairy products: milk, eggs, yogurt, cheese (especially Camembert and Gorgonzola)

Fish and shellfish

Meat: beef, poultry, pork

Be aware that anti-gout medications, anticoagulant drugs, and potassium supplements may block the absorption of vitamin ?12, possibly contributing to a vitamin deficiency.

Take Up to 3,000 Milligrams of Vitamin C Daily

Vitamin C (ascorbic acid) can almost be considered a wonder vitamin, especially when it comes to fertility. In the body, it helps bind cells together and strengthens the walls of the blood vessels; it helps fight infection; it promotes wound healing—and it does a fabulous job of promoting healthy sperm. Vitamin C levels are much higher in seminal fluid compared to other body fluids, including the blood.

Studies have shown that men who took as little as 1,000 milligrams of vitamin C daily showed increased sperm count and improved sperm motility