Sperm Health Matters Too: The Male Side of Fertility Nutrition
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The information in this blog post is meant to be educational and is not meant to be a substitute for medical advice.
When we talk about fertility nutrition, it’s often the woman’s diet that takes center stage—and for good reason. Yet the male side of the equation plays an equally important role. After all, for conception to occur, both partners contribute something that cannot be ignored. For men, a healthy sperm supply. Which means… yes, men’s diets matter too.
Today, we’re shining a spotlight on male fertility nutrition—exploring nutrient-rich foods, important minerals like zinc and selenium, the impact of oxidative stress, and how couples can approach preconception health together. Because when two people commit to one goal (in this case, growing a baby), the stronger the foundation, the better the results.
Why Male Fertility Nutrition Shouldn’t Be Overlooked
Male infertility rates are on the rise. It’s estimated that up to 50 % of fertility issues may involve male factors. Sperm count, motility (movement), morphology (shape) and DNA integrity all contribute to a man’s fertility potential. Poor diet, exposure to toxins, stress and oxidative damage can interfere with those components—and rightfully so, that deserves as much attention as the female side.
Yet diet-based recommendations often focus on women: folate, iron, prenatal vitamins, etc. Meanwhile men may keep eating their usual, hoping the system “just works.” But in the reality of modern lifestyles, with processed food, environmental toxins and high stress, you’ll want to be proactive. Fortunately, the good news is: nutrition matters when it comes to male fertility issues. It can help support sperm health, contribute to hormonal balance and reduce oxidative damage that targets sperm DNA.
Male Fertility Boosting Foods
If you’re wondering how to boost male fertility there are some key nutritional factors that support sperm health and fertility:
1. Antioxidants & Oxidative Stress
Sperm are incredibly vulnerable to oxidative stress—that is, damage by free radicals which can harm cell membranes or even the sperm’s DNA. When oxidative stress is high, sperm motility can drop and DNA fragmentation may rise. Antioxidants are the body’s defense network: they neutralize free radicals, support optimal sperm production and protect genetic integrity.
Key antioxidant nutrients to emphasize:
Vitamin C (citrus fruits, kiwi, berries)
Vitamin E (nuts, seeds, wheat germ, spinach)
Beta-carotene (sweet potato, carrots, leafy greens)
Coenzyme Q10 (found in meat/fish, and as a supplement in some studies)
Polyphenols (dark chocolate, green tea, colorful vegetables)
By filling your plate with these, you help shield sperm from oxidative damage and support healthier motility and morphology.
2. Key Minerals: Zinc and Selenium
Two minerals consistently linked to male fertility are zinc and selenium. Research shows that low zinc levels correlate with lower sperm count and reduced motility; selenium plays a role in protecting sperm from oxidative damage and supports healthy testosterone levels.
Zinc: Oysters are famously high in zinc (bonus if you’re cooking something special). Also pumpkin seeds, beef, lamb, chickpeas, yogurt and cashews.
Selenium: Brazil nuts are a powerhouse (just one to three nuts per day is often enough). Also seafood like tuna and sardines, eggs and whole grains.
Getting adequate amounts of these minerals helps ensure sperm development and function are optimized. Because you’re not just eating for yourself—you’re eating for two (yes, you too!).
Want to know if low minerals are holding you back? An HTMA test can reveal key nutrient imbalances linked to fertility and vitality.
3. Healthy Fats & Omega-3s
Sperm membranes are composed of fats—so the quality of fats you’re eating influences sperm fluidity and motility. Diets low in good fats and high in trans fats or excessive saturated fats may impair sperm quality.
Focus on:
Omega-3 fatty acids (found in fatty fish like salmon, mackerel, sardines; flaxseed; chia seeds; walnuts)
Monounsaturated fats (olive oil, avocado, nuts)
Minimizing trans fats (commercial baked goods, fried fast food) and excessive saturated fat such as large portions of processed meats.
Omega-3s, in particular, help build flexible sperm membranes, support good circulation and may reduce inflammatory processes that affect fertility.
4. Whole Foods, Fruits & Vegetables
A diet centered on whole foods means more micronutrients, more fiber, more phytonutrients—and that contributes not only to general health but reproductive health too. Fruits and vegetables are rich in vitamins, minerals and antioxidants, all supportive of sperm health. Make half your plate colourful each meal. Berries, citrus, spinach, kale, peppers—vary your palette.
A diet high in ultra-processed foods, sugary drinks and low in fresh produce is associated with poorer sperm parameters. So think of your diet like a construction crew; you’re giving your sperm the building materials they need.
5. Lifestyle Factors & Supplementary Behaviors
Nutrition is crucial, but it doesn't act alone. Sperm production takes about 70 days, so what you do now will affect your fertility two to three months down the line. Key lifestyle factors include:
Exercise: Regular moderate exercise supports healthy testosterone and circulation. Avoid excessive heat (saunas, hot tubs) surrounding the testicles for long periods.
Sleep: Good quality sleep supports hormonal regulation and reduces stress, which indirectly benefits sperm.
Avoid smoking, alcohol & recreational drugs: These can all harm sperm count and quality.
Minimize exposure to toxins: Environmental pollutants, heavy metals, endocrine disruptors can impair sperm—so eating organic when possible, avoiding plastics with BPA, washing produce.
Maintain a healthy body weight: Both underweight and overweight statuses can alter hormone levels or sperm quality.
Keep stress in check: Chronic stress elevates cortisol and can suppress testosterone, interfering with spermatogenesis (the process of sperm production).
My favorite male fertility vitamins include: Needed’s Sperm Support+, Fairhaven Health’s FH PRO® Fertility Multivitamin for Men or FertilAid Multivitamin for men, Rosita Real Food’s Cod Liver Oil.
How Couples Can Approach Preconception Health Together
Preconception health is not just about the woman, it’s a team effort. When both partners treat this season as a joint commitment, it sets the stage for stronger outcomes. Here’s how you and your partner can approach fertility nutrition together:
Plan your meals together
Design meals that meet both of your needs. For him: zinc-rich meats or legumes, seafood, brazil nuts, leafy greens, fatty fish. For her: folate, iron, calcium, vitamin D—while the same meals can often serve both. Cooking together builds connection and avoids the “he eats junk, she eats healthy” disparity.Shop smart
Make your grocery list diversify: fresh fruits & vegetables of various colors, animal protein, fish twice per week, whole grains, nuts and seeds, full-fat dairy (if tolerated), legumes, healthy fats. Limit processed foods, sugary beverages and ready-to-eat packaged meals. These tend to be nutrient-poor and high in unwanted fats and additives.Share the antioxidant boost
Both partners benefit from a high-antioxidant diet. Make a shared smoothie: berries, spinach, flaxseed, Greek yogurt, maybe a bit of cocoa powder. Make it part of your breakfast ritual—fun, nutritious and supporting you both.Support each other’s lifestyle habits
He’s focusing on sperm-friendly nutrition and you’re focusing on egg and uterine health. This is your season to thrive together. Encourage each other to sleep well, relax, exercise moderately, and reduce toxic exposures. Celebrate small wins and avoid making it feel like one person is doing all the “work”.Set a realistic timeline
Sperm development takes ~2-3 months. So if you’re planning for conception, start this diet and lifestyle plan now. That gives his body time to produce healthier sperm and gives her body the time it needs too. View this as building a foundation, not an overnight fix.Consult professionals when needed
If either of you has known fertility concerns, low hormone levels, medical conditions (e.g., varicocele, low semen analysis, PCOS, endometriosis), working with a fertility specialist is wise. Nutrition is powerful, but it’s part of a bigger system. While your doctor addresses the medical side of things, a holistic nutritionist can help you optimize your nutrition, mineral balance, and lifestyle, so you’re supporting your fertility from every angle.
Let’s shift away from the mindset that fertility is just a woman’s domain. The evidence is clear: male fertility matters, and male nutrition matters. When you prioritize nutrition, focusing on antioxidants, zinc, selenium, healthy fats, whole-food meals and lifestyle habits, you’re not just optimizing for yourself: you’re optimizing for your future family.
And when couples approach preconception as a shared mission, the emotional connection deepens, the decisions become joint, and the outcome becomes something you both contribute to, both take pride in. So yes, the sperm side of things matters too. Let it matter. Start today.
Ready to see how your nutrition and mineral balance may be impacting your fertility? I work with women and couples who are trying to optimize their fertility. Let’s take a closer look together with an HTMA and personalized guidance to support your goals.