What diet is healthy for male fertility?

This article reviewed studies linking diet and male fertility. The authors found that diets rich in fruits, vegetables, fish, beans, nuts, and whole grains are associated with good sperm quality.

15% of couples worldwide are affected by infertility. 40 – 50% of these cases are due to male infertility. Among all men, sperm quality is 50 – 60% lower quality today than it was 40 years ago. This is particularly true in developed and industrial countries, which may be due to lifestyle factors. Whether diet affects sperm quality remains under investigation.

Studies suggest that some dietary supplements and antioxidants may help improve semen quality. Selenium and zinc are trace minerals that are also antioxidants. Antioxidants help protect sperm against stress and promote sperm motility (movement). Other supplements beneficial to sperm quality include omega-3 fats, carnitines, and the antioxidant coenzyme Q10.

Fruits and vegetables may improve sperm quality since they contain antioxidants and folate. Antioxidants help increase sperm quality, while folate plays an important role in sperm development. In mouse studies, males with a diet low in folate were less fertile.

Studies found that eating fish improved sperm quality. Replacing processed red meat with fish was particularly beneficial. The effects of poultry and dairy on sperm quality remain unclear. However, some studies suggest that low-fat dairy may help improve sperm motility.

One study found that men eating a diet focused on fruits, vegetables, fish, beans, and whole grains had higher-quality sperm than men eating a diet heavy in meat and potatoes. Similarly, studies found that men had higher-quality sperm when eating a diet including fruits and vegetables, fish, poultry, and whole grains.

This study found that men had higher sperm quality when eating fruits, vegetables, fish, poultry, beans, nuts, and whole grains. Supplements including selenium, zinc, omega-3, CoQ10, and carnitine may also improve sperm quality.

The studies of diet patterns were observational, meaning they looked at what people were already eating. Men eating recommended diets are more likely to have other healthy habits, such as exercising and not smoking.

Talk to your doctor or nutritionist about dietary recommendations that may help promote fertility.