Male fertility plays a crucial role in conception, yet sperm quality worldwide has been declining due to poor diet, environmental toxins, and modern lifestyle habits. The good news? Optimising your diet by including the best foods to boost male fertility, and making lifestyle changes can significantly improve sperm health.

Eating the right foods can enhance sperm count, motility (movement), and morphology (shape)—key factors in male fertility. Combined with healthy lifestyle changes, these strategies can help increase the chances of conception.

In this post, you’ll discover:

• The best foods to boost male fertility and improve sperm quality
• What to avoid to prevent sperm damage
• Essential lifestyle changes for better fertility outcomes

How Nutrition Supports Male Fertility

Sperm cells are particularly vulnerable to oxidative stress, an imbalance between free radicals and antioxidants in the body. Free radicals can damage sperm DNA, reduce motility, and impair fertility.

A nutrient-rich diet provides essential antioxidants, healthy fats, vitamins, and minerals that protect sperm, improve movement, and support overall reproductive health.

By making simple but powerful dietary and lifestyle adjustments, men can enhance their fertility naturally and improve their chances of conception.

Best Foods & Nutrients to Boost Male Fertility

The right combination of nutrients and fertility-friendly foods plays a crucial role in improving sperm quality. Below are key nutrients that support sperm health, motility, and overall reproductive function, along with the best food sources for each.

Best Nutrients to Protect Sperm & Enhance Motility

Sperm cells are susceptible to oxidative stress, which can damage DNA and reduce their ability to swim effectively. These nutrients help protect sperm, improve motility, morphology and concentration, and reduce DNA fragmentation.

1. Zinc: A Vital Mineral For Male Fertility

Zinc is one of the most important nutrients for maintaining optimal male reproductive health. It is essential for sperm production, motility, and testosterone regulation. Zinc is involved in cell division and DNA synthesis, both critical for healthy sperm development. It also protects sperm from oxidative stress and supports the immune system. Low zinc levels are linked to poor sperm quality, reduced motility, and lower testosterone.

Best zinc-rich foods to boost male fertility: Shellfish (especially oysters), beef, pumpkin seeds, lentils, chickpeas, cashews, and eggs.

2. Omega-3 Fatty Acids: Essential for Sperm Motility & Membrane Health

Omega-3s essential fatty acids are crucial for sperm membrane flexibility, motility, and overall function. Omega-3s help maintain fluidity in sperm cell membranes, allowing them to swim more effectively. They also support mitochondrial function, providing energy for sperm movement. Their anti-inflammatory properties protect sperm from damage and improve reproductive health. To dive deeper into why oily fish is a fertility powerhouse, read more in this post: Omega-3 Fats for Fertility: Why Oily Fish Deserves a Spot on Your Plate.

Top food sources of omega-3s to boost sperm motility: Oily fish (salmon, mackerel, sardines, anchovies, rainbow trout), walnuts, flaxseeds, and chia seeds. If you don’t eat fish, it’s essential to supplement with a high-quality omega-3 to support sperm health. Learn more in this guide: The Best Omega-3 Supplements for Fertility: A Complete Guide.

3. Selenium: Protecting Sperm from Oxidative Stress

Selenium essential trace mineral that plays a crucial role in sperm production, motility, and overall fertility. It is a powerful antioxidant that helps protect sperm from oxidative stress, reducing DNA damage and improving sperm integrity. It also supports normal testosterone levels and is involved in the formation of selenoproteins, which contribute to sperm development and function.

Best food sources of selenium to protect sperm from oxidative stress: Brazil nuts (just 2 per day cover your needs!), fish, eggs, and sunflower seeds.

4. Vitamin C: A Powerful Antioxidant for Sperm Health

Vitamin C is a powerful antioxidant that protects sperm from oxidative stress and improves sperm count and motility. It enhances sperm quality by preventing oxidative damage, which can lead to DNA fragmentation. Studies suggest that men with higher vitamin C intake have better sperm health.

Best food sources of vitamin C to protect sperm health: Citrus fruits, berries (especially strawberries), bell peppers, kiwi, and broccoli.

5. Vitamin E: Optimising Sperm Integrity & Function

Vitamin E is a fat-soluble antioxidant that helps protect sperm from oxidative damage, supporting membrane integrity and motility. It works synergistically with selenium to enhance sperm quality and improve overall fertility outcomes. Vitamin E stabilises sperm cell membranes, ensuring sperm cells remain healthy and functional.

Best food sources of vitamin E to enhance sperm integrity: Nuts (especially almonds and hazelnuts), seeds (particularly sunflower seeds), avocados, and spinach.

6. Carotenoids: Lycopene, Beta-Carotene & Lutein for Sperm Protection

Carotenoids are a group of powerful plant-based antioxidants that work synergistically to protect sperm from oxidative stress, enhance motility, and support sperm morphology and concentration. Their combined effect helps neutralise free radicals, reducing damage to sperm cells while promoting overall sperm health.

• Lycopene: Reduces sperm DNA fragmentation and improves motility.
• Beta-carotene: Converts to vitamin A, which is essential for sperm development and sperm concentration.
• Lutein: Reduces inflammation and supports sperm membrane health.

Top carotenoid-rich foods to improve sperm quality: Tomatoes (cooked for higher bioavailability), watermelon, pink grapefruit, carrots, sweet potatoes, red peppers, leafy greens, egg yolks, and avocados. Including a variety of carotenoid-rich foods as part of an ‘eat the rainbow’ approach helps boost male fertility by optimising sperm quality and function.

Best Nutrients to Support Sperm Production & Quality

Sperm production, or spermatogenesis, is a complex process that requires the right balance of vitamins, minerals, and antioxidants. These nutrients play a critical role in DNA synthesis, hormone regulation, and cellular energy production, ensuring that sperm develop properly and function optimally. Deficiencies in key nutrients can lead to poor sperm morphology, low motility, and increased DNA damage, all of which reduce fertility potential.

To support healthy sperm production and improve overall sperm quality, prioritise the following essential nutrients. These nutrients are essential for healthy sperm production, DNA stability, and optimal fertility.

1. Vitamin A: Essential for Sperm Development & Maturation

Vitamin A plays a crucial role in sperm production, supporting their growth, differentiation, and maturation. It helps regulate spermatogenesis and ensures the production of healthy, functional sperm.

Best food sources of vitamin A for sperm health: Liver, dairy products, eggs, leafy greens.

2. CoQ10: Boosting Energy for Sperm Motility

Coenzyme Q10 (CoQ10) is vital for energy production within the mitochondria of sperm cells, directly improving motility and overall sperm function.

Top food sources of CoQ10 to enhance sperm motility: Oily fish (such as salmon, mackerel, anchovies and rainbow trout), organ meats (liver, heart), nuts, seeds, and spinach.

3. Folate (Vitamin B9): Supporting DNA Stability & Reducing Sperm Abnormalities

Folate is essential for DNA synthesis and repair, reducing the risk of chromosomal abnormalities in sperm and improving overall sperm health.

Best food sources of folate to improve sperm quality: Leafy greens (spinach, kale), lentils, chickpeas and asparagus.

4. L-Carnitine: Enhancing Sperm Energy & Motility

L-Carnitine is a key nutrient for transporting fatty acids into sperm mitochondria, increasing energy levels and improving sperm motility.

Top food sources of L-Carnitine for sperm motility: Red meat (grass-fed beef, lamb), full fat dairy, poultry, and fish.

5. Vitamin D: Supporting Testosterone & Sperm Production

Vitamin D is linked to improved testosterone levels, which play a crucial role in sperm production and overall male fertility.

Best food sources of vitamin D to support sperm production: Oily fish (such as salmon, mackerel, anchovies and rainbow trout), liver, egg yolks. (Sunlight exposure is key!).

6. Magnesium: Regulating Testosterone & Sperm Motility

Magnesium is involved in hormone regulation and is essential for testosterone production, which influences sperm quality and motility.

Best food sources of magnesium for male fertility: Dark leafy greens, nuts, seeds, legumes, and whole grains.

7. B Vitamins (B6 & B12): Supporting Hormone Balance & Sperm Production

B vitamins play a vital role in regulating testosterone levels, reducing homocysteine (which can negatively impact sperm), and supporting sperm cell production.

Top food sources of B vitamins for sperm health: Grass-fed meat, eggs, dairy, fish, fortified cereals, and bananas.

8. Iodine: Essential for Thyroid Function & Sperm Development

Iodine is crucial for a healthy thyroid, which regulates metabolism and hormone balance, both of which impact sperm production.

Iodine-rich foods for male fertility: Seaweed, seafood (e.g. cod), dairy, eggs, and iodised salt.

9. Probiotics: Enhancing Gut Health & Hormonal Balance

A healthy gut microbiome improves nutrient absorption, reduces inflammation, and supports overall hormonal balance, contributing to better sperm quality. Probiotics have been found to lead to an increase in sperm concentration.

Best food sources of probiotics for sperm health: Live yoghurt, kefir, sauerkraut, kimchi, and miso.

Lifestyle Changes to Improve Sperm Health

Alongside a nutrient-rich diet, certain lifestyle habits can significantly impact sperm health. Implementing these changes can further improve fertility outcomes:

1. Avoid Excess Heat

Sperm production thrives at a slightly lower temperature than core body heat. To prevent overheating:

• Wear loose-fitting boxers instead of tight underwear.
• Avoid hot tubs, saunas, and prolonged hot showers.
• Keep laptops away from your lap and use a desk or cooling pad.

2. Quit Smoking

Smoking is one of the most damaging habits for sperm health. It decreases sperm count, motility, and increases DNA fragmentation. Quitting smoking can significantly improve male fertility.

3. Limit Mobile Phone Radiation Exposure

Keeping a mobile phone in your front pocket may expose sperm to electromagnetic radiation, potentially affecting sperm count and motility. Store your phone away from your body whenever possible.

4. Exercise Regularly

Regular physical activity helps regulate hormones, improve blood circulation to the reproductive organs, and maintain a healthy weight. Strength training and moderate aerobic exercise support testosterone production and overall fertility.

5. Prioritise Sleep

Consistently getting 7-9 hours of quality sleep each night is essential for testosterone production and sperm regeneration. Sleep deprivation can lower sperm count and reduce motility.

6. Manage Stress

Chronic stress increases cortisol levels, which can interfere with testosterone production and reduce sperm quality. Incorporating stress-management techniques like mindfulness, meditation, or regular physical activity can help balance hormones and support reproductive health.

7. Reduce Exposure to Toxins

Everyday chemicals in plastics, personal care products, and household items can disrupt hormone balance and harm fertility. Reduce toxin exposure by:

• Using glass or stainless steel instead of plastic food storage.
• Choosing natural personal care products free from phthalates, parabens, and synthetic fragrances.
• Opting for eco-friendly household cleaning products to minimize endocrine-disrupting chemicals.

Key Takeaways for Male Fertility

Sperm regenerates every 72–90 days, meaning that the choices you make today can improve fertility in just three months. Prioritising a nutrient-rich diet, avoiding harmful habits, and adopting a fertility-friendly lifestyle can significantly enhance sperm health, increasing the chances of conception and a healthy pregnancy.