Male infertility is on the rise, with sperm counts dropping by over 50% in the last 40 years. Factors like diet, lifestyle, and environmental toxins all impact sperm health—but the good news? Many of these are fixable.
There are several effective ways to enhance male fertility, and following a targeted “male infertility diet” focused on nutrient-rich foods can help improve sperm quality and reduce the risk of infertility.
Enhance male fertility naturally
We used to think some nutrients, such as folic acid, were only important for moms-to-be. Scientists have now discovered that dads-to-be also need key vitamins and minerals to enhance male fertility naturally and support conception.
A healthy preconception diet rich in fruit and vegetables, which provides fiber, vitamins, and antioxidants, may be beneficial for both mom’s and dad’s fertility.
Male infertility diet: Avoid sperm-killing foods
- Processed red meat, such as sausages, hamburgers and bacon, are not only a source of harmful fatty acids, but they contain preservatives and hormones that may disrupt men’s hormone-producing glands
- Sweets like cookies, cakes and donuts, are a source of harmful trans fatty acids, which can make men less fertile
- Fast food, unhealthy snacks, refined grain products (white pasta, bread, rice) and sugary drinks. Not only is this full of empty calories but can have a detrimental impact on sperm quality
- Alcoholic drinks – an occasional drink is fine, but avoid more than two drinks a day, especially hart liquor.
Male infertility diet: Foods to improve sperm quality
- Eat fertility superfoods rich in vitamin C and antioxidants – e.g. tomatoes, fresh orange juice, blueberries, goji berries, cranberries, artichoke (boiled), dark chocolate, pecan nuts…
- Get enough zinc – e.g. oysters, extra-lean beef, shellfish, legumes (chickpeas, lentils, backed beans), eggs, seeds and whole grains
- Fuel up on folic acid – e.g. fortified breakfast cereals, leafy greens or simply by taking a multivitamin supplement every day.
Ways to enhance male fertility naturally
There are many effective ways to enhance male fertility—and diet is one of the most powerful. Explore diet changes that can naturally enhance male fertility, including specific fertility superfoods.
Equally important for boosting male fertility and optimizing your partner’s sperm health are key lifestyle changes.
