The 7 Best Foods For Male Fertility

Male infertility is an issue that affects approximately 1 in 7 couples in the UK, with about 40-50% of these cases attributed to male factors, including low sperm count or poor sperm quality.

Nutrition plays a crucial role in supporting sperm health, and specific nutrient-rich foods can significantly improve fertility outcomes.

Incorporating these seven best foods for male fertility into your diet can support sperm count, motility, and overall reproductive health.

Let's dive into the details of how these foods can help boost male fertility.

1. Oysters

Oysters are well-known for being a rich source of zinc, which is essential for testosterone production and sperm motility.

Men who consume enough zinc have a better chance of maintaining optimal sperm count and quality. In fact, a study found that zinc deficiency in men can lead to a reduction in sperm quality and testosterone levels.

2. Walnuts

Walnuts are an excellent source of omega-3 fatty acids. Research published in the journal The Journal of Nutrition suggests that consuming 75 grams of walnuts daily improved sperm vitality, motility, and morphology in men.

The high antioxidant content in walnuts also helps protect sperm from oxidative damage.

3. Leafy Greens

Dark, leafy greens such as spinach, kale, and broccoli are packed with folate (vitamin B9), which is crucial for DNA synthesis and healthy sperm production.

According to a study published by the University of California, Berkeley, men with low folate intake had a 20% higher incidence of sperm abnormalities compared to men with adequate folate levels.

4. Salmon

Salmon is high in omega-3 fatty acids and vitamin D, both of which support sperm motility and testosterone production. Research has shown that men with higher vitamin D levels tend to have higher sperm counts and improved sperm motility. Including salmon in your diet can help you meet your daily omega-3 and vitamin D needs.

5. Eggs

Eggs provide high-quality protein and are rich in essential nutrients such as vitamin E and B vitamins, both of which are important for healthy sperm production. Vitamin E is particularly beneficial, as it helps protect sperm cells from oxidative stress. According to the National Institutes of Health, vitamin E can improve sperm function in men experiencing infertility.

6. Dark Chocolate

Dark chocolate contains L-arginine, an amino acid that can improve sperm count and semen volume. A study published in the Journal of Human Reproductive Sciences found that antioxidants in dark chocolate help reduce oxidative stress and protect sperm DNA from damage, enhancing overall fertility potential.

7. Pomegranates

Pomegranates are rich in antioxidants, which help protect sperm from oxidative damage. A recent study found that men who consumed pomegranate juice daily for three months experienced a significant increase in sperm quality and testosterone levels.

Supplements to Support Male Fertility

While diet is key, supplements can also support male fertility. Consider the following:

• Zinc: We recommend Zita West Vitamen, which contains all of the vitamins and minerals vital for supporting male fertility including zinc. Supplements can be useful alongside a healthy diet to ensure optimal intake of essential vitamins. 
• Folate: Folate contributes to the normal production and maintenance of sperm. Folate also plays a role in the creation and repair of DNA. Therefore, it contributes to the genetic quality of the sperm, which is crucial for a healthy pregnancy and baby. We recommend Zita West Folate, a premium folate supplement.
• Coenzyme Q10 (CoQ10): The development of sperm requires large amounts of energy and Co-enzyme Q10 (CoQ10) is an important ingredient in its production. We recommend Zita West Kaneka Ubiquinol™ CoQ10 providing 200mg per 2 capsule daily serving (100mg per capsule). Ubiquinol is the active form of CoQ10 and is up to 70% more bioavailable than ubiquinone
• Omega-3 Supplements: We recommend Zita West Vital DHA, containing Omega 3 essential fatty acids (EFAs), plus a small amount of Zinc. It has been designed to help protect both partners’ DNA from oxidative damage during preconception as well as to support normal fertility and healthy sperm production

Other Ways to Support Male Fertility

Beyond a balanced diet, there are several lifestyle changes that can support male fertility:

• Maintain a Healthy Weight: Obesity has been linked to lower sperm quality. Studies show that losing 5-10% of body weight can improve fertility in overweight men.
• Avoid Smoking and Excessive Alcohol: Both habits are linked to reduced sperm health. 
• Exercise Regularly: Physical activity has been shown to improve testosterone levels and sperm quality.
• Reduce Stress: Chronic stress can negatively impact sperm quality. Meditation, yoga, or other relaxation techniques can help manage stress and improve reproductive health.

By incorporating these best foods for male fertility into your diet, along with healthy lifestyle habits and supplements, you can improve your chances of conception and enhance overall reproductive health.