Contents
Introduction
Boys, this is for you.
It takes two to tango.
While female fertility often takes center stage—with conversations about preservation, hormone balance, and nourishment—male fertility is just as important. In fact, it accounts for nearly half of a couple’s fertility potential and is closely tied to overall health in men.
It’s easy for men to assume fertility is only a woman’s issue. But when infertility becomes a concern and a doctor says, “We need to evaluate both partners,” that’s often when the reality sets in. Because men don’t have a monthly cycle or experience pregnancy, it can feel like their role is minimal—but sperm makes up 50% of the equation. And just like female fertility, male fertility can be supported and even improved through diet and lifestyle.
So we’re taking a break from the usual focus on female fertility to dive into male reproductive health. We’ll explore key nutrients, highlight the best (and worst) foods for sperm health, and wrap up with a 7-day meal plan to support male fertility naturally.
Key Nutrients for Male Fertility
Certain nutrients play a critical role in supporting sperm production, quality, and hormone regulation. Deficiencies in these nutrients can negatively impact fertility. Here’s a highlight of important nutrients for male reproductive health—and where to find them:
Vitamin A is essential for the production of testosterone and healthy sperm. Low sperm count and poor motility have been linked to vitamin A deficiency, particularly low serum retinol levels.
- Food sources: Liver (one of the richest sources), whole milk, egg yolks, and orange-colored fruits and vegetables (like carrots and sweet potatoes).
CoQ10 is a potent antioxidant and plays a key role in energy production in sperm cells, which is critical for motility. Studies show supplementation is associated with improvements in sperm concentration, motility, morphology, and reduced oxidative DNA damage.
- Food sources: Organ meats (especially liver and heart), beef, sardines, and spinach.
- Often taken as a supplement
L-Carnitine supports sperm metabolism and is important for the maturation and motility of sperm. It also protects sperm from oxidative DNA damage.
- Food sources: Red meat (especially lamb and beef), dairy, poultry, and fish.
Vitamin C is a water-soluble antioxidant that protects sperm from DNA damage and oxidative stress. It has been shown to improve sperm morphology, count, and motility.
- Food sources: Citrus fruits, strawberries, bell peppers, broccoli, and kiwi.
Omega-3s are essential fats that support the fluidity of sperm membranes, hormone production, and inflammatory balance. They’re linked to better sperm count, motility, and reduced DNA fragmentation.
- Food sources: Fatty fish (like salmon, sardines, anchovies), chia seeds, flaxseeds, and walnuts.
Folate (Vitamin B9) is involved in DNA synthesis and plays a crucial role in spermatogenesis. Low folate has been associated with decreased sperm count and quality.
- Food sources: Leafy green vegetables, legumes (lentils, chickpeas, beans), liver, and avocados.
Zinc is one of the most studied nutrients for male fertility. It supports testosterone production, sperm formation, motility, and has antioxidant effects. The testes contain more zinc than any other organ in the body.
- Food sources: Oysters, liver, red meat, shellfish, pumpkin seeds, and legumes.
- Supplement caution: Excessive zinc intake can interfere with copper absorption—supplement under guidance.
Vitamin D is involved in sperm motility, testosterone production, and overall reproductive hormone regulation. Deficiency is common and may impact semen quality.
- Food sources: Fatty fish, egg yolks, mushrooms (especially UV-exposed), and fortified dairy or plant-based milk.
- Sunlight: Aim for moderate sun exposure to support natural synthesis.
- Supplement note: Supplementation is often necessary, especially in winter months or with known deficiency.
Vitamin E: This fat-soluble antioxidant helps protect sperm membranes from oxidative stress, supporting improved motility and function.
- Food sources: Nuts (especially almonds and hazelnuts), seeds (sunflower), avocados, egg yolks, and fatty fish.
Selenium is a trace mineral concentrated in the testes, playing a role in sperm structure and antioxidant defense. Studies show it can improve sperm motility and reduce oxidative damage when combined with vitamin E.
- Food sources: Brazil nuts (one nut meets daily needs), seafood, liver, and whole grains.
Foods to Include
Start by prioritizing whole, fresh, and minimally processed ingredients in most of your meals. At Dining With Nature, we also encourage using seasonal produce to help guide your choices and stay connected to what’s naturally available.
When building a balanced plate, aim for the following structure:
- ½ plants: Focus on a variety of colorful vegetables and/or fruits to maximize antioxidants, fiber, and phytonutrients.
- ¼ whole grains or starchy vegetables: Choose fiber-rich, complex carbs like sweet potatoes, whole grain sourdough bread, beans, legumes, or brown rice.
- ¼ protein: Include high-quality sources such as wild-caught salmon, grass-fed beef, pasture-raised poultry and eggs, or organic full-fat dairy.
Add healthy fats: Think avocado, olive oil, grass-fed butter, and a variety of nuts and seeds like pumpkin seeds, walnuts, Brazil nuts, and flaxseeds.
Foods to Limit or Avoid
When it comes to fertility, it’s not just about what you do eat—it’s also about what you don’t. Creating a nourishing foundation means focusing on balance: giving your body what it needs while limiting the things that interfere with optimal function. Here are some of the key foods and substances to reduce or avoid when supporting male fertility:
Ultra-processed foods
Refined carbohydrates, processed meats, low-quality fats (like hydrogenated oils), and foods high in artificial additives can negatively impact sperm health. These foods are often associated with lower sperm count, reduced motility, and poorer overall sperm structure. They also can contribute to inflammation and oxidative stress, which can impair fertility.
Refined sugar
A high intake of added sugars—especially from sugary drinks and desserts—can increase inflammation, impair blood sugar regulation, and damage the structure of sperm DNA. Research links excess sugar with poorer sperm parameters, including lower motility and reduced concentration.
Alcohol
Regular or excessive alcohol consumption is linked to decreased sperm count, motility, and increased DNA fragmentation. Alcohol disrupts normal hormone production and is associated with hormonal imbalances—such as increased estrogen, FSH (follicle-stimulating hormone), and LH (luteinizing hormone), and lowered testosterone levels. Even moderate intake can have an effect; consider reducing or eliminating alcohol.
Low-Fat Diets (with Poor Fat Quality)
Diets that are very low in fat can reduce testosterone production. However, not all fats are equal—consuming too many omega-6 fatty acids (commonly found in industrial seed oils and processed snacks) in relation to omega-3s can negatively affect sperm quality. Aim to reduce foods like corn oil, soybean oil, fried foods, and processed snacks, and instead balance your fat intake with omega-3–rich foods like fatty fish, flaxseed, and walnuts.
Excess Soy Intake
While moderate soy intake is generally safe for most people, regular high intake of soy products—especially ultra-processed soy protein isolates—may impact sperm quality due to phytoestrogen content. This doesn’t mean you need to eliminate soy entirely, but moderation is key, especially if you’re already experiencing hormonal imbalances.
Environmental Toxins & Endocrine Disruptors
Exposure to heavy metals (like lead and mercury), BPA (commonly found in plastic containers and cans), and parabens (found in some personal care products) can interfere with hormone production and lower testosterone levels. These toxins may also increase sperm DNA damage. Choose glass or stainless steel for food storage, filter drinking water, and opt for clean-label personal and household products when possible.
Lifestyle Factors to Support Fertility
Nutrition is just one piece of the puzzle—lifestyle plays a powerful role in optimizing male fertility. Rather than focusing only on what to avoid, take an empowering approach by leaning into habits that support hormone balance, sperm health, and overall well-being.
Stay Active
Regular physical activity is linked to improved testosterone levels, enhanced sperm production, and better circulation, which supports reproductive health. Aim for a mix of moderate and low-intensity exercise, such as walking, cycling, resistance training, and yoga.
Avoid excessive high-intensity workouts or endurance training without recovery, as these can increase oxidative stress and negatively impact sperm parameters.
Prioritize Quality Sleep
Consistent, restorative sleep is essential for hormone regulation, including testosterone production. Poor sleep is linked to decreased sperm quality, lower libido, and increased stress hormones like cortisol. Aim for 7–9 hours of uninterrupted sleep per night, and try to maintain a regular sleep-wake schedule—even on weekends.
Manage Stress Effectively
Chronic stress can disrupt the delicate hormonal balance needed for optimal fertility by increasing cortisol and suppressing reproductive hormones. Stress can also interfere with sleep, digestion, and sexual function. Incorporate stress-reducing practices such as breathwork, meditation, journaling, spending time in nature, or unplugging from screens. Even 10 minutes a day of intentional relaxation can make a difference.
<<Get the full 7 days here! Download Your Copy of the Dining With Nature 7-day Male Fertility Meal Plan>>
Your 7-Day Male Fertility Meal Plan
Day 1
- Breakfast: Greek yogurt with mixed berries, chia seeds, and walnuts
- Snack: Brazil nuts (2–3) + orange slices
- Lunch: Grilled salmon bowl with quinoa, arugula, roasted sweet potato, and tahini dressing
- Snack: Hard-boiled eggs
- Dinner: Lentil vegetable stew, with grass-fed ground beef with a slice of whole grain sourdough
Day 2
- Breakfast: Oatmeal prepared in almond milk, with cottage cheese with ground flaxseed, banana, cinnamon, and almond butter
- Snack: Walnut and date energy bites
- Lunch: Sardine toast (on whole grain bread) with avocado and lemon + side salad
- Snack: Pumpkin seeds + pear
- Dinner: Baked chicken thighs with garlic-roasted broccoli and brown rice
Day 3
- Breakfast: Veggie omelet with spinach, mushrooms, and feta + whole grain sourdough toast
- Snack: Flaxseed crackers with almond butter
- Lunch: Lentil salad with falafel, cucumber, tomato, parsley, and tzatziki dressing
- Snack: Edamame with sea salt and lemon juice
- Dinner: Grilled cod with sautéed Swiss chard, mashed cauliflower, and pineapple
Key Takeaways
- Nutrition plays a direct role in sperm health.
- Focus on antioxidant-rich, nutrient-dense whole foods.
- Avoid processed foods, alcohol, and endocrine disruptors.
- Lifestyle habits matter just as much as diet.
- A 7-day meal plan can offer structure and inspiration.
To learn more about what Dining With Nature offers for nutrition care – hit the Explore The DWN Programs button below or take a look at our Services page.
Disclaimer: The information in this post is for general educational purposes only and should not be considered personalized medical advice or a substitute for professional guidance. Always consult with your doctor or a registered dietitian before making any changes to your diet, lifestyle, or supplement routine.
Source: Nichols, L., Hendrickson-Jack, L., & Romm, A. J. (2024). Real food for fertility: prepare your body for pregnancy with preconception nutrition and fertility awareness. First edition. Fertility Food Publishing.
