This guide was authored by male fertility supplements provider, Fertility Family.
How do foods help to improve male fertility?
There are a number of different nutrients you can get in your diet which can help different aspects of your sperm health including motility, morphology/DNA quality, and sperm count. All these factors contribute to your overall fertility and chances of conceiving. Foods like nuts, leafy greens and lean meats can all contribute to healthy sperm. (1)
Unfortunately, there are factors affecting male fertility that cannot be helped by lifestyle and diet changes and will require help from medical professionals. Therefore, if you have been trying to conceive for a while without success, we advise you to take a sperm test. Although sperm tests are limited in their scope – DNA fragmentation is not measured in standard sperm tests – they will help diagnose any more serious conditions like azoospermia (absence of motile sperm in the semen).
As well as there being foods you should look to include more of in your diet, there are some which you should cut down on or even avoid completely. In this article we run through what foods to have and the benefits as well as touch on options for the veggies among you.
“Lifestyle changes such as weight loss, healthy eating, stress reduction etc can have a positive impact on male fertility and nutritional supplements that include essential vitamins and minerals such as Zinc and Selenium as are found in over-the-counter products such as Impryl have been shown to enhance spontaneous pregnancy rates and improve the outcome of assisted conception techniques such as IVF.”
What are the best foods to increase male fertility?
| Food / Food Group | Key Nutrients Mentioned | Why They’re Important for Male Fertility (as per the blog) |
| Nuts (e.g. walnuts, almonds, Brazil nuts, cashews, pistachios) | Micronutrients, antioxidants, essential fatty acids (EFAs) | Nuts support sperm vitality, motility and morphology. A cited study found that eating walnuts daily improved sperm vitality, motility and normal forms. Their antioxidants and EFAs support sperm development and function. Recommended portion is ~30g per day (a handful). |
| Leafy Greens (spinach, broccoli, Brussels sprouts, peas) | Folate | Leafy greens are rich in folate, which plays a key role in DNA synthesis and can help improve sperm quality, particularly morphology and DNA integrity. |
| Lean Meats (especially lean red meat) | Zinc | Lean meats are highlighted as an excellent source of zinc, a mineral strongly associated with sperm quality. Poor zinc nutrition is identified as a risk factor for low sperm quality and unexplained male infertility. |
| Omega-3–Rich Foods | Omega-3 fatty acids (EFAs) | Fertile men’s sperm contain higher concentrations of omega-3 fatty acids. Omega-3s help increase blood flow and enhance sperm quality. |
| Oily Fish (mackerel, salmon, sardines) | Omega-3 fatty acids | Identified as the best dietary source of omega-3s to support sperm quality and overall fertility. |
| Plant-Based Omega-3 Sources (chia, hemp, flaxseed, walnuts, edamame, kidney beans, soya bean oil, seaweed, algae) | Omega-3 fatty acids | These foods provide omega-3s for vegetarians, supporting sperm quality and development where fish is not consumed. |
| Evidence-Based Fertility Supplements (e.g. Impryl) | Activated micronutrients incl. zinc & folate | The blog explains that not all supplements are evidence-based. Impryl is positioned as supporting sperm development, sperm quality, pregnancy and live birth outcomes when taken daily for at least three months. |
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Foods and drinks to avoid for male fertility
| Food / Drink | Why It May Harm Male Fertility |
| Processed Foods & Processed Meats | Associated with reduced sperm count and motility, especially foods high in fat and sugar. Replacing processed meats with lean options and increasing fruit and vegetable intake is advised. |
| Alcohol | Regular or binge drinking can lower key hormones needed for sperm production, leading to reduced sperm count. |
| Caffeine | Linked to DNA fragmentation and sperm aneuploidy (abnormal chromosome numbers), which may affect conception and increase miscarriage risk. Reducing intake to one caffeinated drink per day is advised. |
Male Fertility Supplements
Taking supplements that are evidence-based is important. Many supplements on the market lack any clinical evidence and promote the use of strong antioxidants to improve fertility. However, the latest review on antioxidants for male subfertility showed no significant improvement on pregnancy rates or live birth rates.
Impryl is different to standard male fertility supplements on the market. Impryl contains a unique combination of activated micronutrients, including zinc and folate, which have been carefully selected in order to provide optimal support for sperm development without causing any harm. Studies have shown that the micronutrients in Impryl do not only improve sperm quality but also improve pregnancy and live birth outcomes in sub-fertile men. We recommend taking Impryl daily for a minimum of three months before trying to conceive or undergoing Assisted Reproductive Technologies (ART) such as IVF to help boost sperm quality.
