Boosting Male Fertility: How Nutrition Plays a Vital Role

When it comes to fertility, the focus often lands on women, but men play an equally crucial role. The quality of a man’s sperm significantly impacts the chances of conception and the health of a pregnancy. Fortunately, making positive changes to your diet can enhance sperm health and boost fertility.

Focusing on a balanced diet rich in whole foods is key. Reducing processed foods, added sugars, and unhealthy fats while increasing fruits, vegetables, whole grains, lean proteins, and healthy fats will not only improve sperm health but also benefit overall well-being. Here are some key nutrients that can give sperm a much needed boost.

Zinc: Essential for sperm production and development. Found in oysters, unprocessed red meat, pumpkin seeds, and lentils.
Antioxidants (especially Vitamins C and E): These antioxidants help protect sperm from oxidative damage, which can impact their DNA. Incorporate foods like citrus fruits, berries, almonds, and sunflower seeds into your diet to ensure you’re getting enough.
Folate: Crucial for DNA synthesis and repair, and shown to improve sperm morphology. Leafy greens, legumes, citrus fruits and fortified grains are excellent sources.
Omega 3 Fatty Acids: These fats have anti-inflammatory and antioxidant properties, and can help with sperm count, concentration, morphology and motility. They’re found in oily fish like salmon and sardines, walnuts, and flaxseeds.
Coenzyme Q10: CoQ10 (or Ubiquinol) is another powerful antioxidant that has been shown to improve sperm count, concentration, motility and morphology. It can be found in meat, oily fish, and whole grains, or taken as a supplement.
Selenium: Essential for sperm formation and motility. Brazil nuts are a particularly rich source, but it’s also found in fish and eggs.

In addition to diet, lifestyle choices also matter. Maintaining a healthy weight, exercising regularly, avoiding smoking, limiting alcohol, and managing stress are all crucial for optimising male fertility. Whether you’re trying to conceive now or planning for the future, investing in your nutrition is a step toward a healthier and more fertile life.

Written by Kristy Wiseman, Fertility and Women’s Health Dietitian.

To read more about Dietetics for Fertility head to Kristy’s website – Wise Dietetics