Fertility
Focus on Male Fertility
Unlock the Power of Nutrition for Male Reproductive Health
20 MINUTE READ
Published August 2024
AUTHOR
Megan Lyons
Owner of Lyons’ Share Wellness, Double Board Certified as a Clinical Nutritionist and Holistic Nutritionist & Doctorate of Clinical Nutrition (Cand)
Did you know that approximately one out of every three cases of infertility is caused by male reproductive issues and another one out of every three cases is BOTH male and female reproductive issues¹? Men play a critical role in the process! Another little known fact…diet is a big driver of fertility issues… impacting everything from sperm count to motility. This guide explores the essential nutrients and lifestyle changes necessary to boost male fertility.
Male fertility doesn’t “just happen”
Getting pregnant can feel like a marathon. Those who have already read our Guide to Female Fertility have developed a solid foundation in some of the bodily functions that influence a woman’s ability to get pregnant. If you haven’t already read this guide, we highly recommend it!
While female fertility is important, women are only a portion of the equation! Infertility affects approximately 15% of all couples worldwide, and in about 33% of the cases, male infertility is solely responsible, with another 33% of cases resulting from both male and female fertility challenges². It used to be thought that when a male was infertile, it “just happened,” but this is not the case. In fact, there are a plethora of potential causes, from uncontrollables (age and genetics) to many controllables, including toxic exposures, lifestyle barriers, and dietary choices.
In order for men to optimize their fertility, there are a few factors at play. We’ll focus on dietary levers here, including what to focus on and what to limit. We’ll also touch on a few additional factors, like a common medical condition that impacts fertility, the role of toxins, stress, and lifestyle, and how body composition can impact fertility.
A growing body of research shows that diet is one of the most important factors for male fertility: a diet rich in whole foods, low in processed foods and added sugars, and high in specific nutrients can enhance male fertility³. Additionally, addressing lifestyle factors such as stress management, adequate sleep, and reducing exposure to environmental toxins can further support reproductive health.
Achieving and maintaining optimal male fertility requires a proactive approach to nutrition and lifestyle. This guide delves into the critical elements of a fertility-friendly diet and lifestyle, backed by robust scientific evidence. You'll learn about the key nutrients that support sperm health, the dietary patterns that enhance reproductive outcomes, and lifestyle changes that can further improve fertility. By understanding and implementing these strategies, men can take control of their reproductive health and optimize their chances of conception.
Breaking it down further
Essential nutrients and dietary patterns for male fertility
Nutrition is a cornerstone of male fertility, influencing sperm production, motility, and overall reproductive health⁴. Overall, it is a dietary approach rich in vegetables, fruits, lean proteins, healthy fats, and a variety of whole foods that is more important than any specific nutrient. However, certain nutrients have been identified as particularly beneficial for improving parameters of male fertility. Here are the most important seven nutrients for enhancing male fertility and how to incorporate them into your diet.
Nutrients you can get from a multivitamin (or food!)
-
Why we need it: Folate is vital for DNA synthesis and repair, which are crucial for sperm production and quality⁵. In other words: in order to fertilize an egg, we need healthy sperm, and in order to have healthy sperm, we need folate.
Sources: spinach, kale, black-eyed peas, Brussels sprouts, avocado, broccoli, mustard greens, eggs, beets, citrus fruits, walnuts, almonds, sunflower seeds and beef liver.
Supplementation: If you are looking for folate in a supplement, be sure to look for the methylfolate version. The multivitamin we recommend below contains the correct format.
-
Why we need it: Vitamin D is critical for testosterone production and overall sperm health, particularly for sperm motility (how well your sperm can “swim” to reach the egg!)⁶.
Sources: Our bodies manufacture Vitamin D in the presence of sunlight, but fatty fish and fortified dairy also contain some.
Supplementation: The multivitamin we recommend below contains 2,000 IU, which is a medium dose. If you’ve been low on vitamin D in blood tests, or you don’t spend much time in the sun, you may need additional vitamin D.
-
Why we need it: Zinc plays a key role in creating both sperm and testosterone³. This is important because the more sperm that are released into the fallopian tubes, the better the chance that one can fertilize an egg and lead to a baby!
Sources: oysters, beef, lamb, crab, beans, nuts, seeds (especially pumpkin seeds)
Supplementation: For most people, 20-25 mg is plenty, and more can lead to digestive upset. The multivitamin we recommend includes an adequate dosage.
-
Why we need it: Vitamin C protects sperm from oxidative damage (basically, all the damage that happens from modern life - breathing pollution, exercising, alcohol, toxins, poor quality food, and more) and improves sperm quality⁷.
Sources: citrus fruits (oranges, grapefruit, lemons), bell peppers, strawberries, broccoli, and potatoes
Supplementation: The multivitamin we recommend contains some, although if you don’t eat a lot of the above foods, it may not be enough. We recommend an additional 1,000 mg of Vitamin C per day if you’re not eating many of those foods, and we’ve included an additional supplement at the link below.
-
Why we need it: Just like vitamin C, CoQ10 protects against damage from oxidative stress (modern life). It also enhances sperm concentration in semen (which makes it more likely that a sperm reaches an egg to fertilize) and enhances sperm motility (ability to “swim”)³.
Sources: organ meats (like heart, liver, and kidney) are the best, but assuming you don’t get many of those, we also find CoQ10 in other meat and fish, beans (like soybeans and lentils), nuts and seeds (especially pistachios and sesame seeds), and vegetables and fruits (especially spinach, broccoli, cauliflower, strawberries, and oranges)
Supplementation: If you are on a statin, we strongly recommend supplementing with CoQ10, which mitigates many potential side effects of statins. Even if you’re not, supplementing is a good idea, and the multivitamin we’ve included contains an adequate dosage.
2 additional nutrients to consider (from supplements or food)
-
Why we need it: Omega-3 fatty acids improve sperm motility and enhance cell membrane fluidity - both important on the fertility journey3. They also help reduce inflammation, which has been cited in research as a “core cause of infertility”⁹.
Sources: Salmon, mackerel, anchovies, sardines, herring, walnuts, chia seeds, flaxseeds, algae for vegans.
Supplementation: Not everyone eats the foods above, so a good quality fish oil supplement, containing at least 1,000mg of combined EPA and DHA, is a great way to make sure you’re getting Omega-3’s. See resources below for our recommendations - the fish oil included contains the correct amount.
-
Why we need it: Magnesium is essential for maintaining testosterone levels and supporting sperm motility¹⁰. It also helps us sleep, and those who slept more (at least 7.5 hours per night) have better semen quality than those who don’t in research¹¹.
Sources: Leafy greens, nuts, seeds, whole grains, fish, dark chocolate, black beans, pumpkin seeds, almonds, avocado.
Supplementation: If you are going to supplement, we love magnesium glycinate. See resources below for our recommendations -we include one with the correct format.
If you’ve started to notice a pattern in terms of the foods listed, you may notice that all of these foods are whole foods - primarily vegetables, fruits, and lean proteins. These are the cornerstones of a fertile male diet!
The role of adiposity, inflammation, and imbalanced diets in male infertility
Excess body fat, particularly the fat around one’s organs (and not as much the fat you can “pinch” below the skin), is linked to hormonal imbalances that can negatively affect male fertility. Adipose tissue produces estrogen, which can disrupt the hormonal environment necessary for sperm production. Obesity is also associated with increased levels of inflammatory cytokines, which can impair creation of sperm and reduce sperm quality². An imbalanced diet high in processed foods, trans fats, and added sugars makes inflammation and oxidative stress worse, which compromises sperm health even further. A whole foods diet rich in antioxidants and anti-inflammatory nutrients can help mitigate these effects, promoting a healthier hormonal balance and improving sperm parameters.
Understanding and managing insulin resistance
Insulin resistance, a condition where the body's cells become less responsive to insulin, is increasingly recognized as a factor in male infertility. In fact, men with insulin resistance have over 37 times lower odds of having semen with adequate motility (ability to “swim”) compared to those without insulin resistance¹²! Insulin resistance happens when the body calls on insulin (a hormone that helps lower blood sugar) too many times, and eventually the insulin becomes “fatigued” and unable to respond. Insulin resistance can lead to metabolic syndrome, characterized by elevated blood sugar levels, increased abdominal fat, and disrupted hormonal balance. High insulin levels can impair testosterone production and reduce sperm quality². Managing insulin resistance involves dietary changes, such as reducing refined carbohydrates and sugars, increasing fiber intake, and incorporating regular physical activity. Foods like whole grains, legumes, vegetables, and lean proteins can help improve insulin sensitivity and support overall metabolic health. One more reason to focus on whole foods!
Lifestyle factors: reducing toxins and managing stress
Lifestyle factors also play a significant role in male fertility. Exposure to environmental toxins, such as pesticides, heavy metals, and endocrine-disrupting chemicals, can negatively impact sperm quality and hormonal balance². Reducing exposure to these toxins involves choosing organic produce, using natural cleaning products, filtering your air and water, reducing or eliminating alcohol, and avoiding plastics.
Stress management is equally crucial, as chronic stress can elevate cortisol levels and disrupt reproductive hormones¹³. Techniques such as mindfulness, meditation, regular exercise, and adequate sleep can help reduce stress and promote hormonal balance. Even simple acts like taking a 30-minute daily “digital detox” or going for a walk without technology or hitting the gym with a friend can go a long way towards optimal fertility. Maintaining a healthy lifestyle by managing weight, avoiding smoking, and limiting alcohol consumption all support optimal fertility.
You may have heard about heat and electronic exposure, and both are linked to decreased male fertility as well. Being in hot temperatures for a long period of time has a negative impact on sperm quality, including decreased semen volume, sperm count, and sperm motility¹⁴, so it may be the time to crank down the thermostat just a few degrees and avoid too much sauna exposure. There have also been linkages between mobile phone usage and decreased semen quality¹⁵, so it’s a good idea to keep your phone off your body, and especially not in your front pocket, as often as possible.
What the research says
🥒 Men who ate a “prudent” or “health-conscious” diet that was rich in fruit, vegetables, whole grains, legumes, nuts, fish, and low-fat dairy products are shown to have higher sperm concentration, improved progressive motility, and more total sperm².
🍭 Diets rich in processed meat, potatoes, dairy and dairy products, cheese, coffee, alcohol, sugar-sweetened beverages and sweets have all been associated with poor quality semen. The most research centers around alcohol, caffeine, and processed meat has having a negative influence on the chance of fertility¹⁶.
🧘🏽♂️ A Danish study found that men with the highest stress levels had 38% lower sperm concentration, 34% lower total sperm count, and 15% lower semen volume compared to men with intermediate stress levels¹⁷.
🤢 Sperm counts have fallen by almost 50% in the last 50 years globally, and a lot of this is thought to be due to increased use of plastics, pesticides, and other toxins¹⁸.
Putting it all together
Sure, there are hundreds of things you could be thinking about when it comes to taking action for your fertility on a daily basis. But you’ll get the most bang for your buck when you focus on the items below. This is a great activity to work on with your Coach. We suggest using a simple scorecard for yourself: there are 7 days per week, and 4 items below. Give yourself a checkmark for each item you accomplish, and aim for 20 checkmarks or more per week. At the end of each week, look back and review your progress. Where did you excel? Where can you refocus this week? One more reminder: we don’t need perfection to conceive, and every step we take is worth celebrating!
Incorporate nutrient-rich foods
Look at the lists below and identify foods you enjoy. Stock up on them and see if you can include one from each nutrient group on most days. An example would be a smoothie with spinach (magnesium), strawberries (vitamin C), avocado (folate), and protein powder for breakfast, a salad with greens (folate), salmon (omega-3s, vitamin D), and bell peppers (Vitamin C) for lunch, pumpkin seeds (zinc) or almonds (magnesium) for a snack, and steak (zinc), rice (CoQ10), and beans (magnesium) for dinner.
Eat leafy greens, legumes, and avocados for folate.
Include fatty fish, flaxseeds, and walnuts for omega-3s.
Consume spinach, almonds, and black beans for magnesium.
Get plenty of sunlight and eat fatty fish and fortified dairy for vitamin D.
Enjoy oysters, beef, and pumpkin seeds for zinc.
Eat citrus fruits, strawberries, and bell peppers for vitamin C.
Add meat, fish, and whole grains for CoQ10.
Adopt a whole foods diet
Overall, it’s important to shift as much of your food intake as possible to whole foods. A whole food is something that you eat in a very similar form to how it is grown (like an apple, or an egg). Contrast this to the ultraprocessed foods that make up the majority of the American diet (have you ever looked at the label of Cheetos?), and try to shift more towards the former.
Focus on whole, unprocessed foods.
Reduce intake of processed foods and added sugars.
Limit alcohol and caffeine consumption.
Consider medical consultation for appropriate lab testing to determine if you have developed insulin resistance.
Prioritize stress management
Diet is extremely important for fertility, but it’s not everything. For many men, the impact of stress and poor sleep is even more powerful against fertility than food. Often times, people know if stress is their achilles’ heel. If you would put yourself in this category, practice some of the techniques below and see what you gravitate towards. It might take some experimentation to find “what fits,” and a meditation session or a single night of sleep is not expected to solve everything, but over time, repetition and consistency leads to great results.
Practice stress management techniques like mindfulness and meditation.
Ensure adequate sleep by maintaining a regular sleep schedule. Those who slept more (at least 7.5 hours per night) have better semen quality than those who don’t in research¹⁹.
Reduce exposure to environmental toxins (this is a stress on your body, even if it doesn’t feel emotionally stressful!) by avoiding pollutants and using natural products.
Engage in regular physical activity
In research, men who completed moderate or vigorous intensity exercise regularly had 43% higher sperm concentration than those who were sedentary²⁰. As we’ve discussed, insulin resistance is one of the most common conditions linked to male infertility²¹, and often it can be reversed with moderate activity levels. Unlike in females, in males, it seems to be “the more the better” with exercise, so get moving as much as possible. We recommend a minimum of 30 minutes of moderate activity, 5 times per week. And unfortunately, being sedentary all week and then going for one 2.5 hour long walk on the weekends is not as good, so do your best to move as many days of the week as possible.
About the author
Megan Lyons
Doctor of Clinical Nutrition (cand), Board Certified Clinical and Holistic Nutritionist
As owner of her own wellness business, Megan has completed over 12,000 hours of 1-to-1 nutrition consulting, spoken on hundreds of stages, and reached hundreds of thousands through her…
Nutritionists
•
Adult mental health
•
Couples mental health
•
Infant & child mental health
•
Sleep coaching
•
Nutritionists • Adult mental health • Couples mental health • Infant & child mental health • Sleep coaching •
When to get
expert support
Sometimes you might need more support, and that's okay! Here are times you may consider reaching out to a specialist:
Persistent difficulty conceiving after one year of trying.
Known hormonal imbalances or endocrine disorders.
Unexplained changes in sexual function or libido.
Known or suspected exposure to harmful environmental toxins.
Concerns about nutrient deficiencies or dietary habits.
-
“How Common Is Male Infertility, and What Are Its Causes?” Eunice Kennedy Shriver National Institute of Child Health and Human Development, U.S. Department of Health and Human Services, www.nichd.nih.gov/health/topics/menshealth/conditioninfo/infertility#:~:text=Overall%2C%20one%2Dthird%20of%20infertility,combine%20with%20a%20woman’s%20egg. Accessed 11 Aug. 2024.
“How Common Is Male Infertility, and What Are Its Causes?” Eunice Kennedy Shriver National Institute of Child Health and Human Development, U.S. Department of Health and Human Services, www.nichd.nih.gov/health/topics/menshealth/conditioninfo/infertility#:~:text=Overall%2C%20one%2Dthird%20of%20infertility,combine%20with%20a%20woman’s%20egg. Accessed 11 Aug. 2024.
Pecora, G., Sciarra, F., Gangitano, E., & Venneri, M. A. (2023). How food choices impact on male fertility. Current Nutrition Reports, 12(4), 864–876. https://doi.org/10.1007/s13668-023-00503-x.
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. https://doi.org/10.3390/ijms23052542.
Benatta, M., Kettache, R., Buchholz, N., & Trinchieri, A. (2020). The impact of nutrition and lifestyle on male fertility. Archivio italiano di urologia, andrologia : organo ufficiale [di] Societa italiana di ecografia urologica e nefrologica, 92(2), 10.4081/aiua.2020.2.121. https://doi.org/10.4081/aiua.2020.2.121.
Cito, G., Cocci, A., Micelli, E., Gabutti, A., Russo, G. I., Coccia, M. E., Franco, G., Serni, S., Carini, M., & Natali, A. (2020). Vitamin D and Male Fertility: An Updated Review. The world journal of men's health, 38(2), 164–177. https://doi.org/10.5534/wjmh.190057.
Osadchuk, L. V., & Osadchuk, A. V. (2023). Individual lifestyle and male fertility. Human Physiology, 49(2), 196–207. https://doi.org/10.1134/s0362119722600527.
Deichmann, R., Lavie, C., & Andrews, S. (2010). Coenzyme q10 and statin-induced mitochondrial dysfunction. Ochsner journal, 10(1), 16–21. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/21603349/.
Dutta, S., Sengupta, P., Slama, P., & Roychoudhury, S. (2021). Oxidative Stress, Testicular Inflammatory Pathways, and Male Reproduction. International journal of molecular sciences, 22(18), 10043. https://doi.org/10.3390/ijms221810043.
Wong, W. Y., Flik, G., Groenen, P. M., Swinkels, D. W., Thomas, C. M., Copius-Peereboom, J. H., Merkus, H. M., & Steegers-Theunissen, R. P. (2001). The impact of calcium, magnesium, zinc, and copper in blood and seminal plasma on semen parameters in men. Reproductive Toxicology, 15(2), 131–136. https://doi.org/10.1016/s0890-6238(01)00113-7.
Hvidt, J. E. M., Knudsen, U. B., Zachariae, R., Ingerslev, H. J., Philipsen, M. T., & Frederiksen, Y. (2020). Associations of bedtime, sleep duration, and sleep quality with semen quality in males seeking fertility treatment: a preliminary study. Basic and clinical andrology, 30, 5. https://doi.org/10.1186/s12610-020-00103-7.
Zańko, A., Martynowicz, I., Citko, A., Konopka, P., Paszko, A., Pawłowski, M., Szczerbiński, Ł., Siewko, K., Krętowski, A. J., Kuczyński, W., & Milewski, R. (2024). The influence of lifestyle on male fertility in the context of Insulin Resistance—Identification of factors that influence semen quality. Journal of Clinical Medicine, 13(10), 2797. https://doi.org/10.3390/jcm13102797.
Ilacqua, A., Izzo, G., Pietro Emerenziani, G., Baldari, C., & Aversa, A. (2018). Lifestyle and fertility: the influence of stress and quality of life on male fertility. Reproductive Biology and Endocrinology, 16(1). https://doi.org/10.1186/s12958-018-0436-9.
Hoang-Thi, A. P., Dang-Thi, A. T., Phan-Van, S., Nguyen-Ba, T., Truong-Thi, P. L., Le-Minh, T., Nguyen-Vu, Q. H., & Nguyen-Thanh, T. (2022). The Impact of High Ambient Temperature on Human Sperm Parameters: A Meta-Analysis. Iranian journal of public health, 51(4), 710–723. https://doi.org/10.18502/ijph.v51i4.9232.
Gorpinchenko, I., Nikitin, O., Banyra, O., & Shulyak, A. (2014). The influence of direct mobile phone radiation on sperm quality. Central European journal of urology, 67(1), 65–71. https://doi.org/10.5173/ceju.2014.01.art14.
Salas-Huetos, A., Bulló, M., & Salas-Salvadó, J. (2017). Dietary patterns, foods and nutrients in male fertility parameters and fecundability: a systematic review of observational studies. Human reproduction update, 23(4), 371–389. https://doi.org/10.1093/humupd/dmx006.
Nordkap, L., Jensen, T. K., Hansen, Å. M., Lassen, T. H., Bang, A. K., Joensen, U. N., Jensen, M. B., Skakkebæk, N. E., & Jørgensen, N. (2016). Psychological stress and testicular function: a cross-sectional study of 1,215 Danish men. Fertility and Sterility, 105(1), 174-187.e2. https://doi.org/10.1016/j.fertnstert.2015.09.016.
Levine, H., Jørgensen, N., Martino-Andrade, A., Mendiola, J., Weksler-Derri, D., Jolles, M., Pinotti, R., & Swan, S. H. (2022). Temporal trends in sperm count: a systematic review and meta-regression analysis of samples collected globally in the 20th and 21st centuries. Human Reproduction Update, 29(2), 157–176. https://doi.org/10.1093/humupd/dmac035.
Hvidt, J. E. M., Knudsen, U. B., Zachariae, R., Ingerslev, H. J., Philipsen, M. T., & Frederiksen, Y. (2020). Associations of bedtime, sleep duration, and sleep quality with semen quality in males seeking fertility treatment: a preliminary study. Basic and clinical andrology, 30, 5. https://doi.org/10.1186/s12610-020-00103-7.
Jóźków, P., & Rossato, M. (2017). The Impact of Intense Exercise on Semen Quality. American journal of men's health, 11(3), 654–662. https://doi.org/10.1177/1557988316669045.
Zańko, A., Martynowicz, I., Citko, A., Konopka, P., Paszko, A., Pawłowski, M., Szczerbiński, Ł., Siewko, K., Krętowski, A. J., Kuczyński, W., & Milewski, R. (2024). The influence of lifestyle on male fertility in the context of Insulin Resistance—Identification of factors that influence semen quality. Journal of Clinical Medicine, 13(10), 2797. https://doi.org/10.3390/jcm13102797.