Inside this article
When it comes to male fertility, nutrition can often be overlooked. Most of the time the focus is usually is on semen analysis and supplementation. However a food first approach is key, and then supplements should be added where we can not meet these needs, or when supplement treatment plans are required.
Why diet is important for male fertility
Men produce sperm every 60-72 days so including a male fertility friendly diet in the lead up to conception is massively important. The male diet has a direct effect on factors such as hormonal balance, sperm membrane structure, DNA protection, inflammation, metabolic health, energy, mood and libido. These are very important when it comes to male fertility.
The Male Fertility Diet
A fertility diet for males is simply one that reduces inflammation, supports hormonal health, and is high in antioxidants. The Mediterranean diet has been named the most effective way to eat when trying to improve fertility. But what is included in the Mediterranean diet?
The Mediterranean diet principles include lots of colourful fruit and vegetable, extra virgin olive oil as a main fat source (healthy fats), always adding wholegrain over refined carbs, plenty of legumes (chickpeas, black beans, lentils etc), oily fish 2-3 times per week, moderate amounts of high quality dairy, lean proteins most days (red meat more occasionally). Including nuts and seeds every day, herbs and spices added for flavour and minimal ultra-processed foods.
Top 5 foods to add to your diet for male fertility:
Walnuts: Research has found that having 75g of walnuts per day showed significant benefits for sperm motility and morphology. Walnuts are high in ALA, omega 6 fats and micronutrients such as folate. These all help with protecting the sperm from oxidative stress and support sperm cell integrit and structure. A walnut-enriched diet has shown to improve sperm quality.
Sardines: Fatty fish like sardines provide high quantities of DHA and EPA omega-3 fats which can improve sperm count and motility. Research found that men consuming more oily fish showed higher sperm concentrations, total count and motility. Oily fish such as sardines also contribute to our vitamin D and B vitamin intake.
Tomatoes: Tomatoes contain high amounts of lycopene which is a powerful antioxidant carotenoid. In clinical trials, lycopene supplementation (equivalent to high tomato intake) significantly increased sperm concentration and non‑progressive motility in men. Lycopene works by helping protect sperm DNA and improve sperm parameters.
Spinach: Spinach is packed with folate, vitamin C and vitamin E. Folate (vitamin B9) in spinach is critical for DNA synthesis in developing sperm, while vitamin C protects sperm from oxidative damage. One study of 189 men found significantly higher sperm counts and motility in those with higher spinach intake..
Brazil nuts: Brazil nuts naturally have the highest amount of selenium. Selenium is a trace mineral that is essential for sperm motility and morphology. It protects sperm from oxidative stress and is essential in the development of normal sperm tail formation. Studies show that improving selenium status can significantly enhance sperm motility and form.
However it is important to note for best outcomes, these foods should be added to a balanced diet that provides adequate protein, fibre, carbohydrates, healthy fats and adequate micronutrients.
What to Limit for better male fertility
Research consistently demonstrates that certain foods may be harmful to both cardiovascular health and fertility. Some of the foods mentioned in research include processed meats such as bacon, salami and sausages, deep fried foods, high intake of sugary foods, soft drinks, excessive alcohol consumption and trans fats (baked goods); therefore, it is recommended that these foods are included in the diet less frequently.
Key takeaways
A “food first” approach is one of the most effective but overlooked approaches to improving male fertility. Men regenerate sperm every 60-72 days and diet has a direct influence on hormonal balance, sperm structure, quality, DNA protection and inflammation levels. Research consistently shows that the Mediterranean diet is the most beneficial way to eat for male fertility. It is important to prioritise colourful fruit and vegetables, omega-3-rich foods, high-quality protein, wholegrains, nuts, seeds and healthy fats. These are the foods that support sperm motility, morphology, and overall sperm quality and they protect the sperm against oxidative stress. Small, consistent dietary changes outlined in this blog over 2-3 months can make measurable improvements to sperm quality.
