We talk a lot about women when it comes to fertility however men are just as important! As we all know, it takes two to tango. Male fertility and healthy sperm are just as important as high quality eggs for successful conception and pregnancy. Read on to find out the best foods for male fertility, how diet and foods can boost sperm count as well as the best foods to increase male fertility.
Foods that boost sperm count
What we eat and what we do can influence sperm health, both positively and negatively. Making changes to your diet can influence sperm quality in as little as 1-2 weeks. So it is never too late to start including foods that boost sperm count.
Many foods that boost male fertility can be found in a Mediterranean-style diet. Thi style of eating has been associated with improved semen quality. This includes improved sperm count, sperm concentration, sperm morphology and sperm motility.
On the other hand, foods generally found in Western-style diets can be detrimental to the quality of sperm. This dietary pattern is typically higher in foods containing saturated fat, red and processed meat. It is also generally higher in carbohydrates.
Our top 5 foods to increase male fertility include:
- Sunflower seeds contain lots of vitamin E, an antioxidant which can improve sperm motility
- Salmon is one of the top foods for healthy sperm. It is a source of omega-3 fatty acids that have antioxidant and anti-inflammatory effects. They can support sperm health by improving sperm morphology
- Eating 1-2 Brazil nuts per day can give you a healthy dose of selenium. Selenium has antioxidant properties and supports the production of sperm
- Tomatoes contain an antioxidant nutrient called lycopene. Consuming more of this can improve sperm concentration.
- Chicken is an excellent source of zinc which is required for healthy testosterone levels as well as for the formation and maturation of normal healthy sperm.
The best foods for male fertility
The best foods for male fertility are those that are nutrient-dense and contain lots of antioxidants. Antioxidants are molecules that help to protect our bodies’ cells from oxidative stress, if levels of oxidative stress in the body get too high they can cause damage to sperm.
Plant-based foods are some of the best sources of antioxidants. Aim for at least 5 portions of vegetables per day, as they are antioxidant-rich. A higher vegetable intake can support healthy sperm, vegetables are among the best foods to boost sperm count. Consuming some more plant-based protein such as beans and lentils is also no-brainer.
To protect sperm health and male fertility we ideally want to reduce intake of foods high in sugar as excess sugar in the diet can lead to higher levels of oxidative stress, swapping from refined grains to whole grains can also help you lower the overall glycaemic load of the diet supporting sperm quality.
To help you create a diet containing the best foods to increase male fertility check out our Nutrition for Sperm Health Meal Plan & Guide. This guide allows you to put all of this advice into practice easily and deliciously.
Nutrition for Sperm Health Meal Plan & Guide
Create a diet containing the best foods to increase male fertility. Includes recipes for breakfast, lunch, dinner and snacks for 2 weeks.
Male fertility supplements
In the context of male fertility and sperm health, if there is a diagnosis of lower sperm quality across one of the parameters, supplements may be useful in addition to including the relevant foods to increase male fertility to target and support this particular sperm parameter. They can also be used to plug any nutritional gaps you might have.
If you wish to investigate your nutritional intake or support a particular sperm parameter it is best to seek personalised support from a Specialist Fertility Nutritionist or dietitian who can make tailored recommendations for you.
Combined male prenatal supplements containing a range of different antioxidant nutrients may support male fertility. These prenatal antioxidant supplements can be used alongside foods to boost male fertility and protect sperm health.
The scientific evidence shows that using an antioxidant supplement when trying to conceive could improve live birth rates for couples going through assisted reproductive techniques.
It is important to note that although supplements can support sperm health, they should not replace a healthy diet. The first focus should be on foods to increase male fertility and supplements can help to plug any nutritional gaps.
A final word
The male diet can influence sperm quality in as little as 1-2 weeks, both negatively and positively. So if you are trying to conceive, optimising your diet for sperm health is a no-brainer. This window of opportunity could be particularly important if you are providing a sample of sperm for an IVF cycle. To help you create a diet that includes all the foods you need to boost sperm count and overall sperm quality check out our Nutrition for Sperm Health Guide and 2-week meal plan. This Guide lays out exactly what you need to incorporate all the foods to increase male fertility, support your sperm health and increase chances of a successful conception. It includes recipes for breakfast, lunch, dinner and snacks for 2 weeks as well as lifestyle advice.
