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Between pregnancy and breastfeeding, women are often the ones who are encouraged to analyze every bite they take for the sake of their little bundles of joy. But fertility foods for men are just as important when you’re trying to conceive.
“The phrase you are what you eat applies to sperm too,” says Bridget Swinney, author of Eating Expectantly and blogger at Eat Right Mama. “Diet definitely plays a role in sperm health and ultimately fertility, as well as the health of the fetus. Sperm carries DNA, which can be affected by general health and lifestyle and thus can pass on health issues.”
For strong, healthy sperm, men should pile their plates high with these fertility-boosting nutrients.
Zinc
When it comes to fertility foods for men, one of the most potent nutrients to put on your plate are free-radical-fighting antioxidants.
“Antioxidants are a wonderful addition to a man's diet when he is trying to conceive. Antioxidants combat oxidative stress. Oxidative stress is caused by many factors like smoking, heavy exercise, and dietary choices,” explains Lauren Manaker, author of Fueling Male Fertility. “Oxidative stress is a concern because sperm is sensitive to oxidative stress, and too much can lead to issues with sperm health. Eating antioxidants protects the sperm from too much oxidative stress.”
In addition to its antioxidant status, zinc has additional properties that make it a standout fertility food. “Zinc is found in at least nine different enzymes that contribute to sperm health and function, including superoxide dismutase, which de-activates a free radical,” Swinney says.
Good sources of zinc include red meat, shellfish, seeds, and some nuts and beans. However, “Beans and whole grains contain zinc but they are not absorbed as well, due to phytates they contain,” Swinney cautions.
Find zinc in:
● Oysters
● Crab
● Red meat
● Dairy products
● Chickpeas
● Cashews
● Seeds (including hemp, pumpkin, and sesame seeds)
Vitamin E
“Vitamin E is also a potent antioxidant, and unfortunately, one that 90% of people in the US may not get enough of," Swinney says. You’re apt to find it in nuts and seeds, as well as vegetable-based oils (sunflower oil, safflower oil, olive oil, and canola oil). Spinach, asparagus, swiss chard, and broccoli all contain vitamin E too.
Find vitamin E in:
● Almonds
● Peanuts
● Sunflower seeds
● Salmon
● Hazelnuts
● Avocado
Omega-3 fatty acids
“Omega-3 fats, specifically DHA, are important to male fertility,” Swinney says. “Infertile men have been found to have lower DHA levels in their sperm.” Fatty fish are a great source of omega-3 fats. Salmon, rainbow trout, mackerel, herring, sardines, and anchovies are going to be your best bets because they’re high in DHA while being low in mercury.
Vegetarians can look to seeds and nuts for these healthy fats. And walnuts, in particular, show promise for male fertility. “One study found that young men who ate 2.5 ounces of walnuts daily for three months showed improvement in sperm vitality, motility, and morphology,” Swinney says.
Find omega-3 fatty acids in:
● Fatty fish
● Flaxseeds
● Chia seeds
● Walnuts
Vitamin B-12
Like antioxidants, vitamin B-12 helps prevent damage to sperm, and it might also help bolster sperm count and sperm motility (aka how efficiently sperm moves), to boot, according to research.
Find B-12 in:
● Clams
● Liver
● Trout
● Salmon
● Haddock
● Red meat
Lycopene
Lycopene is an especially powerful antioxidant that gives fruits and veggies a pink or red hue — and it’s been shown to support male fertility, Manaker says. One 2014 study indicates that supplementing with lycopene may improve both the quality of sperm and chances of pregnancy.
Find lycopene in:
● Tomatoes
● Watermelon
● Red pepper
Vitamin D
Some studies suggest that supplementing with vitamin D may improve certain male fertility — but only if he has a vitamin D deficiency. “In other words, if a man is not deficient and has adequate levels of this vitamin, additional supplementation would likely not help,” Manaker says. “Asking for a simple blood test from the doctor could determine whether supplementation should be considered.”
Find vitamin D in:
● Swordfish
● Salmon
● Tuna
● Fortified orange juice
● Milk
● Yogurt
● Sardines
Mediterranean diet
Of course, men who are trying to boost their fertility will want to take into consideration that no one food is going to be a silver bullet, and adopting a varied and nutrient-dense diet will be more likely to deliver results than a plate piled high with just oysters and beef liver.
“There have also been studies done on dietary patterns and fertility,” Swinney says. “In particular the Mediterranean diet, with its emphasis on vegetables, fruits, seafood, and nuts, have been shown to improve semen quality.”
In fact, one study showed that men whose diets deviated the furthest from a Mediterranean diet were 2.6 times more likely to have abnormal sperm concentration, count, and motility, compared to men who closely adhered to a Mediterranean diet.
Of course, it’s important to keep in mind that any of these fertility foods might be more beneficial to men who are struggling with fertility than men who already have healthy sperm. “Many of the studies show that antioxidant supplements help infertile men, so the results may not be the same on men with normal fertility,” Swinney added.
