Male fertility is often overlooked. If a couple has trouble getting pregnant, discussions center around the woman. However, the truth couldn’t be further from this scenario. Male infertility accounts for up to 50% of all infertility issues. Yep, you read that correctly. Diet and lifestyle choices are just as important for men as they are for women.

The best news is sperm production can improve at any time. Because men generate new sperm daily, there’s never a time where you can’t turn things around. One of the easiest areas you can impact is food. In this article, we discuss which foods improve fertility in males, the actual science behind these claims, and how to create a fertility-friendly diet from scratch.

Why Diet Matters for Male Fertility

Before we delve into specific foods let’s look at what’s happening on a biological level. Research shows that semen quality in men has declined by 50 to 60 per cent in the past 40 years. Obesity and diets high in fat impact spermatozoa structure as well as offspring development and long-term health.

Several factors determine sperm quality including count (number), motility (movement), morphology (shape) and DNA fragmentation (damage). Extensive research shows healthy dietary patterns are strongly linked to healthier sperm with a lower risk of sperm count, concentration and motility abnormalities and lower sperm DNA fragmentation.

Vitamins and supplements for male fertility play a key role in supporting sperm health.Oxidative stress is the primary cause of sperm damage. Oxidative stress occurs when free radicals accumulate in the body. Diets high in processed foods, saturated fat and sugar cause oxidative stress to happen faster. Diets high in antioxidants, healthy fats and key minerals have the opposite effect.

The Mediterranean Diet and Male Reproductive Health

When searching for one dietary pattern over all else, researchers consistently find the Mediterranean diet when it comes to fertility in males. Increased adherence to the Mediterranean diet is related to higher sperm count, concentration, morphology and progressive motility in infertile men. The Mediterranean diet score which includes antioxidant and anti-inflammatory rich foods has been shown to improve semen quality.

Male fertility benefited from adherence to a healthy dietary pattern. The dietary pattern emphasizing mostly plant foods and fish was positively associated with indicators of sperm quality.

The Mediterranean diet isn't rigid. It centers around olive oil, oily fish, veggies, legumes, fruits, whole grains, and nuts. You only eat red meat occasionally. It's primarily anti-inflammatory and that is important for sperm because inflammation is one of the main ways fertility decreases.

9 Best Foods to Improve Male Fertility

Here is a breakdown of the specific foods with the strongest evidence for supporting sperm health.

1. Oily Fish (Salmon, Sardines, Mackerel)

Oily fish such as salmon, tuna, sardines, and anchovies support blood flow to the testicles and improve sperm motility through their omega-3 fatty acid content. Seafood is a source of EPA and DHA, which are long-chain omega-3 fatty acids. Dietary intake of omega-3 fatty acids shows a positive correlation with sperm quality.

Aim for two to three portions of oily fish per week. If you do not eat fish regularly, walnuts and flaxseeds provide plant-based omega-3s.

2. Oysters and Shellfish

Oysters provide more zinc than any other food and are also rich in vitamin B12, vitamin D, and selenium. This nutrient combination makes oysters one of the most effective foods for improving sperm count and motility.

Zinc deserves particular attention here. Zinc is found at a higher concentration in human seminal plasma compared to any other human tissue, and increasing zinc intake can improve semen volume, sperm motility, and the number of normally shaped sperm.

3. Eggs

Eggs are a convenient and affordable source of vitamin D, B12, selenium, and high-quality protein. All of these play a role in spermatogenesis, which is the process by which the body produces sperm. They are also one of the few dietary sources of choline, which supports cell membrane integrity.

4. Leafy Green Vegetables (Spinach, Kale, Broccoli)

Leafy greens, asparagus, avocado, broccoli, beans, and lentils are among the best food sources of folate, which is essential for DNA synthesis and sperm health. Folate is not just a pregnancy nutrient for women. Men who have low folate levels show higher rates of sperm DNA fragmentation, which reduces the chances of a healthy conception.

5. Walnuts and Other Nuts

Walnuts are a standout for male fertility. They contain omega-3 fatty acids, antioxidants, and arginine, an amino acid that supports blood flow. Pumpkin seeds and cashews are strong sources of zinc, while Brazil nuts provide selenium. One or two Brazil nuts per day covers your daily selenium requirement without going overboard.

6. Tomatoes

Tomatoes are one of the richest dietary sources of lycopene, a carotenoid antioxidant that has been specifically studied for its effects on sperm. Research published in the British Journal of Nutrition found that lycopene supplementation improved sperm motility and morphology. Cooked tomatoes actually release more lycopene than raw ones, so tomato paste and passata are particularly good options.

7. Citrus Fruits and Bell Peppers

Citrus fruits, strawberries, bell peppers, kiwi, broccoli, and kale are among the best food sources of vitamin C, which acts as an antioxidant to protect sperm from oxidative damage. Vitamin C helps maintain sperm motility and reduces the rate at which sperm clump together, a condition called agglutination that impairs fertility.

8. Lean Red Meat and Liver

Beef is packed with zinc, selenium, vitamin B12, and carnitine, which play important roles in sperm development, motility, and overall reproductive health. Carnitine, in particular, is involved in energy production within sperm cells, helping them swim effectively.

Liver provides high levels of vitamin A, vitamin B12, folate, and CoQ10, all of which contribute to healthy sperm production and function. Vitamin A is required for maintaining the male reproductive tract and supporting healthy spermatogenesis.

9. Legumes (Lentils, Chickpeas, Beans)

The consumption of legumes, fruits, and vegetables has a positive effect on the quality of sperm formation and fetal health. Legumes are rich in folate, zinc, plant protein, and fibre. They also help regulate blood sugar levels, which matters because insulin resistance is linked to poorer sperm quality.

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What to Eat Less Of

But knowing what foods can help improve male fertility is only half of the equation. Restriction is important as well. 

Diets high in saturated fat and low in polyunsaturated fatty acids (or with an imbalance of omega-6 to omega-3) are detrimental to sperm health. There is an advantage to limiting sugar-sweetened beverages and processed meat consumption; however, it is unknown if this translates past sperm parameters and improves clinical fertility.

Foods to reduce include:

• Processed meats (sausages, deli meats, bacon)

• Sugary drinks and high-sugar foods

• Trans fats found in fast food and ultra-processed snacks

• Excessive alcohol

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