The Proper Fuel and Proper Exercise

Author of Size Matters and The Male Biological Clock author and Dr. Oz Expert, Dr. Harry Fisch discusses the importance of diet and exercise as it relates to a man's sexual health and performance.

Posted on | By Harry Fisch, MD | Comments ()


A similar dynamic exists with vitamins and minerals. Many studies in both animals and men show that deficiencies of vitamin E, vitamin B12, zinc, selenium, and a host of other vitamins hurt sperm production. But that doesn't mean guys should go out and start popping extra zinc tablets. Mega-doses of any vitamin can cause problems--the body is simply not built for such levels and a man will be wasting both money and his health this way. Men need adequate levels of all the key vitamins, particularly the so-called anti-oxidant vitamins A, C, and E. Although the current recommended levels of these and other vitamins and minerals may not be perfect (they are revised periodically in light of new research) I think it makes sense to follow the latest recommendations and take a general-purpose vitamin supplement every day that will "cover your bases."           

Here are the latest dietary guidelines for men published by the National Research Council. This is the best guide for determining if you are eating enough of a given nutrient, such as fiber or salt, and for determining how much, if any, vitamin and mineral supplements you need.  


Total daily calories, 2300

Total Fat, 76 grams (g)

Cholesterol, No more than 300 milligrams (mg)

Sodium (salt), No more than 2400 milligrams (mg)

Dietary Fiber, 20-30 grams (g)

Protein, 63 grams (g)

Vitamin A, 900 micrograms (mg)

Vitamin C, 90 milligrams (mg)

Vitamin D, 400 international units (IU)

Vitamin E, 15 milligrams

Calcium, 1200 milligrams

Iron, 10 milligrams (mg)

Zinc, 15 milligrams (mg)

Beta Carotene, 5-6 milligrams (mg)

Folate, 400 (mg)

Article written by Harry Fisch, MD
Men's Health Expert