🧔♂️ Male Fertility: Dietary Recommendations
When it comes to fertility, we often focus on women—but sperm health plays an equally important role in conception. In fact, up to 50% of infertility cases involve male factors. The good news? What a man eats can significantly impact sperm quality, including count, motility, and morphology. Just like eggs, sperm are sensitive to oxidative stress, inflammation, and nutritional deficiencies. Since it takes about 72 to 90 days for sperm to fully mature, a consistent, nutrient-rich diet in the three months leading up to conception can make a real difference.
Optimizing fertility starts with fueling the body wisely. Whole, anti-inflammatory foods rich in antioxidants, vitamins, minerals, healthy fats, and quality protein help build stronger, healthier sperm. Below are the foundational dietary principles I recommend to all men who are trying to conceive—designed to support sperm health, boost testosterone naturally, and improve overall vitality.
If you’d like to learn more about other advice I give my male patients about optimizing fertility check out my other block post “Male Fertility: It’s a Team Spot And You’ve Got a Starring Role.”
🥬 Colorful Veggies & Leafy Greens
Rich in folate, vitamin C, and antioxidants
Spinach, kale, arugula, swiss chard, broccoli
Bell peppers, sweet potatoes, tomatoes, carrots
🍓 Antioxidant-Rich Fruits
High in vitamin C, polyphenols, and flavonoids
Berries (blueberries, strawberries, raspberries)
Oranges, kiwis, pomegranates, watermelon
🐟 Omega-3 Rich Fish
Anti-inflammatory and supports sperm membrane fluidity
Wild-caught salmon, sardines, mackerel
Limit high-mercury fish like tuna and swordfish
🥚 Protein (Clean & Lean)
Supports hormone production and testicular health
Pasture-raised eggs, organic poultry, grass-fed beef
Plant-based proteins: beans, lentils, quinoa
🥜 Zinc-Rich Foods & Healthy Fats
Zinc is essential for sperm production and testosterone
Pumpkin seeds, oysters, walnuts, Brazil nuts
Avocados, extra virgin olive oil
🌾 Whole Grains & Fiber
Helps balance blood sugar and reduce inflammation
Quinoa, oats, brown rice, barley, buckwheat
❌ Foods to Avoid or Minimize
🚫 Processed & Fried Foods
Increase oxidative stress, lower sperm quality
Includes chips, fast food, deli meats, pastries
🚫 Refined Sugar & Simple Carbs
Disrupt insulin and testosterone balance
Limit sodas, white bread, desserts, energy drinks
🚫 Excess Caffeine & Alcohol
Limit coffee to 1–2 cups/day
Alcohol: ideally avoid during TTC (or max 2 drinks/week)
🚫 Plastics & Food Packaging
Avoid heating food in plastic or using plastic containers (BPA/phthalates = hormone disruptors)