Positive Fertility Diets for Males

Diet has a huge impact on male fertility, in particular sperm count and sperm motility. Male fertility can definitely be affected by what a man eats, particularly when sperm health is taken into consideration. Since sperm only live for approximately 74 days, improving your food and lifestyle for just two to three months before trying to conceive may also increase your fertility. Fertility diets for males matters – if you wish to conceive.

Fertility Foods

Many researchers and Dietitians are developing fertility diets for males to fine-tune which foods can be considered fertility-boosting foods. Eating a balanced diet that includes all the food groups namely: grains, meat, vegetables and legumes, fruits and dairy is essential for the overall reproductive health of males and form the basis of fertility diets for males. Here are some predominant foods that help to increase male fertility.

  • Leafy Greens
  • Men who consume more leafy green vegetables have more concentrated and more mobile sperm. Only one in ten Americans, however, eat the recommended amount of fruits and vegetables each day. Green leafy vegetables are a natural source of folate and these include dried legumes like chickpeas, beans, and lentils as well as dark green vegetables like broccoli and spinach. In the Uk, they have just recommended that the UK fortify flour with folic acid to help with this lack of folate in the community. Eat your greens boys has never been truer than when trying for a baby.
  • Fatty Fish
  • Fatty fish is loaded with omega-3 fatty acids that are healthy fats. These are essential for optimum health and to enhance male fertility. It is considered one of the most important fertility diet components. Some good fish sources of omega-3 fatty acids are herring, mackerel, salmon, sardines, and bluefin tuna for example.
  • Whole Grains
  • Instead of a low-carb diet, a diet high in low glycaemic index (low GI) or “good” carbohydrates, such as whole grains, fruits, and vegetables can increase male fertility since they are packed with essential nutrients like fibre and antioxidants.
  • Oysters
  • Oysters are considered aphrodisiacs for a reason. They have the highest zinc content per serving of any food, and by boosting sperm volume and motility, foods strong in zinc may support male fertility. If you just don’t have a liking for oysters, you can still get zinc from beef, poultry, dairy, nuts, eggs, nutritious grains, and beans. Or, you can obtain zinc by taking a daily multivitamin to assist maintain the best possible health for both you and your sperm.
  • Nuts
  • Nuts may enhance the quality and functionality of sperm. For instance, it is thought that walnuts might improve sperm quality. Walnuts are rich in omega-3 fatty acids and antioxidants. Almonds, pecans, peanuts, pine nuts, and hazelnuts are further nuts that are high in antioxidants.
  • You need to watch your portions of nuts to ensure that your nut nibbling is as healthful as possible. Limit your intake to one ounce, or roughly a modest handful, and stay away from sugar-sweetened and chocolate-covered nuts or salt-covered nuts.
  • Seeds
  • Zinc and omega-3 fatty acids are abundant in pumpkin seeds, and both of these nutrients may boost sperm quality. Sometimes just mixing some pumpkin, chia and sunflower seeds or flaxseeds together and eating with some yoghurt as a snack or breakfast can help to increase sperm production and motility. Seeds can also provide your body with vitamin E and some other antioxidants.
fertility in males

Best Vitamins and Minerals for Fertility Diets for Males

Vitamins, minerals, and even some plants can enhance healthy sperm production and are known as male fertility supplements or sperm health supplements. Men’s fertility supplements contain a lot of vitamins, minerals, herbs, amino acids, and antioxidants and are sold as vitamins to increase sperm volume and health. Many of these supplements are available online, however certain health food stores also sell them. These can be incorporated in to healthy fertility diets for males.

Supplements (for women, too) are not considered drugs, therefore producers are legally allowed to make all kinds of claims about their products and sell them, even if those products don’t work or have low efficacy rates. So make sure you do your homework and check with your medical professional. Remember diet is always King.

Here are some of the most effective male fertility supplements:

  • Folate
  • Zinc
  • B vitamins
  • CoQ10
  • Vitamin E and Vitamin C
  • L-carnitine
  • Vitamin D
  • Arginine
  • Omega 3 fatty acids
  • B-carotene
  • Selenium
  • Lycopene

B Vitamins

B vitamins are essential for enhancing sperm quality. B9 (folate) and B12 (cobalamin) in particular have been demonstrated to affect male fertility. Lower sperm counts and poorer sperm concentration are linked to folate, or B9, deficiency. In addition to increasing sperm count and motility, Vitamin B12 helps lessen sperm DNA damage.

The B vitamins are found once again in our 5 food groups such as dairy, meat, vegetables and legumes, fruit, and whole grains (brown rice, barley, millet etc) another reason to opt for a healthy well-rounded diet. If getting enough B vitamins in your diet each day proves to be difficult, think about taking a B-complex supplement.


The red to pink hues in tomatoes, pink grapefruit, and other foods are caused by lycopene, a non-provitamin A carotenoid. As a dietary source of lycopene, processed tomato products are the main contender. Strong antioxidant properties of lycopene contribute to an improvement in sperm motility and are a beneficial addition for a fertility diet for males.


Males require far more zinc than females do since it is a vital mineral that is lost through ejaculation. Men who are infertile or subfertile have sperm with lower levels of zinc, whereas those with higher zinc levels had superior concentration and motility results. Fill up on seafood, poultry, eggs, and legumes like beans, cashews, and shellfish like oysters, fish, and seafood.


Although not foods pesticides nonetheless find their way into our diet, they are genuinely worth discussing as they are also everywhere.

Pesticides naturally end up on fruits and vegetables. Due to contaminated water sources, they also find their way into meat and fish. BPA is no better; it can be found in most food cans and packaging. It gradually seeps into the food we consume. BPA and pesticide ingredients both function as xenoestrogens, or substances that resemble estrogen. As part of healthy fertility diets for males it is best to wash your food well before consumption or choose organic foods if that is an option for you. 

Foods to Avoid for Male Fertility

Male fertility may be increased with a few more lifestyle modifications to aid fertility diets for males. These fertility diets for males include maintaining a healthy weight and striving to exercise every day. For couples who are attempting to get pregnant, it is also best not to smoke and attempting to limit your alcohol consumption to no more than two drinks each day for men who are trying to have a baby.

Poorer semen parameters and decreased fertility are linked to diets high in:

fertility diets for males
  • Processed foods
  • Red meat
  • Fatty dairy
  • Coffee
  • Alcohol
  • Potatoes or high GI foods
  • Trans fat
  • Junk food
  • Sweet drinks and treats
  • and being overweight and smoking

and simultaneously low in

  • Whole-grain foods
  • Vegetables
  • Fruits
  • Poultry
  • Fish and seafood
  • Nuts
  • Lean dairy

Fertility Diets for Males

Fertility diets for males is of utmost importance. Diet and fertility have been linked with each other as diet has a huge impact on sperm’s health, count, and motility. Different foods are associated with an increase in male fertility. These foods are a part of fertility diets for males. While some foods have a negative impact on sperm count and are best not incorporated into a fertility diet for males. The likelihood of getting pregnant can be increased by adopting healthy lifestyle habits that encourage fertility and avoiding behaviours that can harm it. It is worth trying your best at a fertility diet for males.


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.

Safarinejad, M. R., & Safarinejad, S. (2012). The roles of omega-3 and omega-6 fatty acids in idiopathic male infertility. Asian J Androl, 14(4), 514-515.

Gaskins, A. J., & Chavarro, J. E. (2018). Diet and fertility: a review. American journal of obstetrics and gynecology, 218(4), 379-389.

Skoracka, K., Eder, P., Łykowska-Szuber, L., Dobrowolska, A., & Krela-Kaźmierczak, I. (2020). Diet and nutritional factors in male (in) fertility—underestimated factors. Journal of clinical medicine, 9(5), 1400.

Afeiche, M. C., Gaskins, A. J., Williams, P. L., Toth, T. L., Wright, D. L., Tanrikut, C., … & Chavarro, J. E. (2014). Processed meat intake is unfavorably and fish intake favorably associated with semen quality indicators among men attending a fertility clinic. The Journal of nutrition, 144(7), 1091-1098.