Eat Your Way to Better Fertility: 7 Best Foods To Increase Male Fertility
When you’re trying to conceive, it’s not just a fertility-friendly diet for women that can be beneficial - men’s nutrition plays a big role too. What you eat can affect sperm count, quality, and motility, as well as overall reproductive health. The right nutrients can help balance hormones, reduce oxidative stress, and support the production of healthy sperm. While no single food can guarantee results, eating a well-balanced, nutrient-rich diet can make a real difference in your fertility journey.
In this post, we’ll explore 7 foods that can support male fertility - why they matter and easy ways to include them in your meals. Whether you’re preparing for fatherhood or just want to optimise your health, these foods can help you feel your best and boost your chances of conception naturally.
1. Salmon and other oily fish
When it comes to fertility-friendly foods for men, oily fish like salmon, mackerel, anchovies, sardines, and herring (think SMASH) deserve a spot at the top of your plate. These fish are packed with powerful nutrients that support male reproductive health - especially omega-3 fatty acids (EPA and DHA).
Key nutrients: Omega-3 fatty acids (EPA and DHA), vitamin D, iodine, selenium, zinc.
Male fertility benefits:
How to include it in your diet: Aim for 2-3 servings of oily fish per week. If you don’t eat fish, an omega-3 supplement may be a useful alternative – aim for 500mg daily of DHA and EPA combined.
You could try:
Mashing sardines onto toast with tomatoes
Mackerel salad
Read more about omega-3’s!
2. Lean Meats
Lean meats deliver fertility-friendly proteins and essential nutrients like zinc, selenium, and L-carnitine, which are involved in sperm production, motility, and antioxidant protection. Replacing processed meats with lean meat may support better semen quality.
Key Nutrients: Protein, Zinc, B vitamins, Selenium
Male Fertility Benefits:
Protects DNA and sperm motility → selenium and zinc help to protect sperm DNA and increase motility (3).
Improved sperm health and quality → high quality protein sources, like lean meat, can help to improve the health and quality of sperm (4).
How to include it in your diet: Swap out processed meats for lean cuts of meat in the diet. You can alternate between lean meat, fish, and plant protein sources, for your evening meals.
You could try:
3. Nuts & seeds
Nuts and seeds are packed with fertility-friendly nutrients that can make a real difference for men. They’re rich in healthy fats (including omega-3s), vitamin E, selenium, and zinc - all key players in sperm production and protection.
Key Nutrients: Healthy fats such as omega-3, vitamin E, selenium, zinc.
Male Fertility Benefits:
Boost sperm quality → zinc and selenium improve sperm count, shape, and motility (5).
Better size and shape of sperm → high omega 3 fatty acids support healthy shape and size of sperm (6).
How to include it in your diet: Aim for 1-2 tablespoons of seeds and a handful of nuts per day. These can be added to porridge, salads, smoothies or sprinkled on any main meal you are having.
You could try:
Snacking on a trail mix (great for on-the-go or travelling)
Mixed seeds and peanuts in a stir-fry
If you’d like more personalised advice on how to use food to support your fertility journey, you don’t have to figure it out alone. Book a free enquiry call with Claire Pettitt, a fertility specialist dietitian, today and get the guidance you need to feel confident in your next steps.
4. Green, Leafy Vegetables
Leafy green vegetables are a must for men looking to support fertility and overall health. They’re loaded with essential nutrients like folate, antioxidants, magnesium, and zinc — all of which play key roles in sperm production and protection.
Key nutrients: Folate (vitamin B9), antioxidants (vitamin A, C, E), magnesium, zinc.
Male Fertility benefits:
Sperm count and motility → folate improves DNA stability, sperm count, and motility (7).
Reduced DNA damage → antioxidants help to reduce DNA damage caused by oxidative stress and improve motility in sperm (7).
How to include it in your diet: Aim to add a serving of leafy green vegetables to your diet every day. This can be added to salads, sandwiches, curries, pasta dishes and even smoothies!
You could try:
Green kale pasta
Spinach, banana, and nut butter smoothie
5. Oysters
Oysters are a nutrient-dense shellfish loaded with zinc, selenium, vitamin B12, and high-quality protein — all of which support male fertility.
Key nutrients: Zinc, selenium, vitamin B12 and protein
Male Fertility benefits:
Increased sperm motility → Oysters are rich in zinc, which helps to increase the speed and movement of sperm. (8)
How to include it in your diet: Try adding oysters into your diet once a week, for a boost in nutrients and protein.
You could try:
Having your oysters as a starter
Adding oysters to a seafood pasta dish
6. Berries
Berries such as strawberries, blueberries and goji berries are small but mighty when it comes to protecting male fertility. Packed with antioxidants, vitamins, and phytochemicals, they combat oxidative stress, support sperm function, and may help preserve DNA integrity.
Key nutrients: Antioxidants, like vitamin C, anthocyanins, and resveratrol
Male Fertility benefits:
Reduced damage to sperm DNA → antioxidants in berries help neutralise bad cells, leading to less DNA damage in the sperm. (9)
Increased sperm quality and motility → higher antioxidant status has been associated with improved shape and numbers of sperm in observational studies. (9)
How to include it in your diet: Aim to add a serving (a small handful) of berries into your diet daily, or every other day.
You could try:
Berry and nut butter smoothie
Add berries to your morning porridge or yoghurt bowl.
Have berries as a snack with nuts and/or dark chocolate.
7. Greek yoghurt (and other dairy)
Full-fat Greek yoghurt isn’t just delicious - it’s also packed with nutrients that can help support male fertility. It’s a rich source of protein, calcium, and fat-soluble vitamins like vitamin D, along with probiotics that support gut and hormone health.
Key nutrients: Healthy fats, protein, calcium, fat-soluble vitamins e.g. vit D.
Male Fertility benefits:
Improved sperm health → Protein supports testosterone production and sperm formation (10).
Sperm mobility→ Calcium and vitamin D is important for sperm motility and overall reproductive health (11).
Improved sperm count → Probiotics in yogurt may help increase sperm count and volume, and reduce inflammation, further improving sperm quality (12).
How to include it in your diet: Aim for 2 or more servings of Greek yoghurt a week for optimal health benefits.
You could try:
Greek yoghurt paired with berries, seeds and nuts
Homemade yoghurt dressing on salads
Summary
There isn’t a single food that guarantees better fertility, but your overall diet can have a powerful impact on sperm health and hormone balance. Building meals around nutrient-dense options such as lean meat, salmon, nuts, seeds, and a variety of colourful fruits and vegetables helps supply the essential vitamins, minerals, and healthy fats that sperm need to develop and function well.
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References
Effect of omega-3 polyunsaturated fatty acid supplementation on semen profile
Women and men’s intake of omega-3 fatty acids and their food sources
Effect of paternal diet on spermatogenesis and offspring health
Dietary fat and semen quality among men attending a fertility clinic
Low folate in seminal plasma is associated with increased sperm DNA damage
Effects of oyster extract on the reproductive function of zinc deficient mice
Influence of Fruit and Vegetables consumption on antioxidant status and semen quality
The effect of dietary protein intake on factors associated with male infertility
Vitamin D positively associated with sperm motility and increase calcium in human spermatozoa