Fatherhood begins with healthy sperm
Fatherhood begins with healthy sperm. Whether you're preparing to start a family or actively trying to conceive, your fertility journey deserves the right nutritional support—starting with B vitamins.
In this blog, we’ll break down how B vitamins support male fertility and why Mama Bird® Men’s Multi+ is an excellent daily supplement to help support your sperm health.
B vitamins are the unsung heroes of male fertility
B vitamins are essential for energy production, cell function, and metabolism—but their role in sperm health is often overlooked. Several B vitamins play a direct role in:
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Sperm production (DNA synthesis)
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Sperm motility (energy metabolism)
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Sperm quality (cellular integrity)
There are eight B vitamins total:
B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate), and B12 (Cobalamin)—but three of them stand out for male fertility support.
The science behind B vitamins and sperm health
B9 (Folate)
Folate supports DNA synthesis and healthy sperm development. Research suggests folate, especially when combined with zinc, may help support semen quality.
Mama Bird Men’s Multi+ contains 400 mcg DFE of methylfolate, the active form your body can use right away—unlike folic acid, which needs conversion and may not be properly processed by those with MTHFR gene variations.
B12 (Cobalamin)
Vitamin B12 supports sperm count, motility, and quality. In one review of over 50 years of studies, B12 was linked to improved semen health, potentially due to decreased oxidative damage and better cellular function.
Mama Bird® Men’s Multi+ provides 6 mcg of bioavailable B12 from methylcobalamin and adenosylcobalamin—the active forms your body prefers.
B6 (Pyridoxine)
B6 helps regulate hormonal balance, including testosterone production. It also supports neurotransmitter synthesis, which helps manage stress—another factor that can impact fertility.
Our formula uses Pyridoxal-5-Phosphate (P-5-P), the bioactive form of B6, to support absorption and effectiveness.
The B vitamins you need to focus on
Vitamin B9 (Folate): Folic Acid vs Methylfolate
Vitamin B9, also known as folate, is essential for DNA synthesis and sperm production. It plays a crucial role in ensuring the proper division of cells and the formation of genetic material. Without adequate levels of folate, sperm production, and quality may be negatively impacted.
But not all forms of folate are the same! Folic acid is commonly found in multivitamins because it is cheap and stable. However, people with the MTHFR gene variation (> 60%) aren’t able to metabolize folic acid efficiently.
Best Nest Wellness’ vitamins contain methylfolate, which is the active form of folate found in our bodies. Your body can use it immediately because it doesn’t have to convert it to anything else. This is why methylfolate is a key differentiating feature of our multivitamins.
For sperm health, it's important to consume the recommended daily intake of vitamin B9 (which our Men’s Multi+ supplement contains — 400 mcg DFE of folate).
Vitamin B12 (cobalamin): cyano- vs. adeno- vs. methyl-
Many vitamin B12 supplements contain cyanocobalamin as the active ingredient. The liver must first change it into adenosylcobalamin and methylcobalamin before the body can use it.
Another key differentiating feature of Mama Bird products is that they use the two active forms, methylcobalamin and adenosylcobalamin.
And why is B12 important for sperm health?
It plays a key role in sperm production by supporting the normal functioning of cells and energy metabolism. Adequate B12 levels can help sperm cells have the energy they need to swim! This increases their chances of reaching and fertilizing the egg.
Substantial research has found a link between B12 and sperm quality. One review of over 50 years of research from September 1961 to March 2017 looked at the effects of vitamin B12 on semen quality. The study review concluded there were beneficial effects which may be due to “increased functionality of reproductive organs… decreased levels of oxidative damage to sperm… [and] decreased semen impairment.”
Adult men looking to maintain optimal sperm health should consume at least the recommended daily intake of vitamin B12, which is 2.4 mcg. We formulated our male multi+ supplement to contain 6 mcg to support your entire body — including your reproductive system — so it has the nutrients it needs to make healthy sperm.
Vitamin B6: pyridoxal-5-phosphate in Mama Bird products
Also known as pyridoxine, vitamin B6 is another vital nutrient that plays a role in supporting fertility. While it might not be as directly linked to sperm health as vitamins B9 and B12, it still has a significant impact on hormonal balance and, thus, overall reproductive health.
Pyridoxal-5-phosphate (P-5-P) is form of vitamin B6 found in our bodies. Pyridoxine can be converted to pyridoxal-5-phosphate, and then back into pyridoxine later, allowing the body to regulate its active vitamin B6 needs! Another key differentiator of Mama Bird products is that we use P-5-P, the bioactive form of B6.
Vitamin B6 is essential for the synthesis of neurotransmitters, which are chemical messengers that help regulate mood and stress levels. Stress is a well-known factor that can negatively affect fertility health, so maintaining healthy levels of vitamin B6 can contribute to a more balanced and stress-free environment for conception.
B6 also plays a crucial role in the metabolism of amino acids and the production of hormones, including testosterone. Since testosterone is the primary male sex hormone responsible for sperm production and overall male reproductive health, having adequate levels of vitamin B6 can help support hormonal balance.Our complete 3-in-1 men’s multi+ supplement has 2 mg (DV% 118) of B6.
B vitamin deficiency: a barrier to healthy sperm
Deficiencies in B vitamins can hinder sperm production and overall fertility health. Common causes include:
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A low-nutrient or unbalanced diet
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Poor absorption due to gut health
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Certain medications
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Alcohol consumption
To help fill these gaps, Mama Bird Men’s Multi+ is a daily multivitamin specifically designed to support male fertility and whole-body health.
Frequently asked questions
What form of B vitamins should I take for male fertility health?
For vitamin B9, we use methylfolate, which is the active form of folate found in our bodies and a key differentiator of Best Nest Wellness products. Similarly, our products contain the bioactive forms of vitamin B12 (methylcobalamin and adenosylcobalamin) and vitamin B6 (pyridoxal-5-phosphate).
Which B vitamins are essential for male fertility health?
Vitamins B9 (folate), B12 (cobalamin), and B6 (pyridoxine) are important for supporting male fertility.
Does vitamin B6 affect male fertility health?
Yes, vitamin B6 indirectly supports male fertility by promoting hormonal balance and stress management.
What are the recommended daily intakes of vitamins B9 and B12?
For adult men, 400 mcg of vitamin B9 and 2.4 mcg of vitamin B12 are recommended daily.
Can B vitamin supplements support sperm health?
Yes, B vitamin supplements can support sperm production, motility, and quality.
How do B vitamins affect sperm production?
B vitamins are essential for DNA synthesis, cell metabolism, and energy production, supporting healthy sperm production.
Are there any side effects of B vitamin supplements?
B vitamins are generally safe, but excessive intake may cause mild side effects, such as nausea or diarrhea. It’s important to follow intake recommendations.
How long does it take for B vitamin supplements to support sperm health?
Sperm production can take as long as 3 months, so noticeable improvements may occur within that timeframe. It’s good to get started on supplements as soon as possible.
Can I get enough B vitamins from my diet?
A balanced diet rich in fruits, vegetables, and lean proteins can provide adequate B vitamins. The problem is — as we all know — it’s quite difficult to stick to a balanced diet consistently. That’s where supplementation can help tremendously.
What are the common causes of B vitamin deficiency?
Causes include poor diet, malabsorption issues, certain medications, and alcohol consumption.
Can B vitamin supplements support normal sperm health?
Yes, by supporting normal sperm health and male fertility, B vitamin supplements can support your fertility journey.
Unlike many multivitamins, Mama Bird Men’s Multi+ uses methylated B vitamins for better absorption, especially for those with MTHFR gene variations. It’s a 3-in-1 supplement with:
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A methylated multivitamin
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An herbal blend for male reproductive health
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Whole-food fermented nutrients for digestive support
