Dietary Tips for Boosting Male Fertility

Did you know that nutrition has a direct impact on the potency of your sperm?

Research shows that having a poor diet and drinking too much alcohol can lower the quality and quantity of sperm. 

Thankfully, we have some nutrition tips for men to help guide you as you and your partner navigate your fertility journey!

What is Male Infertility?

Fertility refers to people’s ability to reproduce without medical assistance. Male infertility is when a man has a poor chance of making his female partner pregnant. It usually depends on the quality of his sperm cells.

Infertility can have multiple causes and may depend on genetics, general health, fitness, diseases, and dietary contaminants.

A healthy lifestyle and diet are important. Some foods and nutrients are associated with greater fertility benefits than others.

yua dietary tips for boosting male fertility - what is male infertility

6 Dietary Tips for Boosting Male Fertility

According to the American Society for Reproductive Medicine, research shows that a healthy diet including fish, vegetables, and whole grains leads to more active sperm.  On the flip side, a diet high in trans fats can lower the number of healthy and viable sperm. 

The following is a guide on how to boost fertility though nutrition…


Fruits and Vegetables: Eat plenty of leafy greens, purple and yellow vegetables, apples, oranges, kiwi, blueberries and melon.


Whole Grains: Easy ways to get enough whole grains include a bowl of oatmeal at breakfast, whole-grain bread at lunch and brown rice with dinner.


Protein: Some healthy sources of protein are: fish, turkey, chicken breast, beans, nuts, seeds and tofu.


Low-Fat Dairy: Dairy products are high in important nutrients, such as calcium, vitamin D, potassium and protein. Good low-fat dairy choices include 1 cup of milk or yogurt or 1 ounce of cheese each day.


Fats: Limit foods high in saturated fats, such as red meat, full-fat dairy products and fried foods. Instead, consume healthy fats, such as an ounce of walnuts or almonds, extra-virgin olive oil or avocado.


Folic Acid.  Just like women, folic acid is critical for male fertility. Studies suggest that men with low levels of folic acid have trouble producing healthy sperm. Eat fortified breakfast cereals, leafy greens, legumes, and orange juice.

Other Tips

Many things can help boost fertility, but what works for you depends on the cause of your fertility issues. Anything that improves your overall health is likely to boost your fertility. Here are additional tips to boost fertility and sperm count/quality:
  • Lead a healthy lifestyle. Unhealthy lifestyle practices impair your overall health, including fertility
  • Lose excess weight. Carrying extra weight is associated with infertility
  • Limit your alcohol intake. Avoid heavy alcohol consumption, as it may reduce testosterone levels and impair semen quality
  • Get adequate sleep. Getting adequate sleep is vital to maintaining your health
  • Snack on walnuts. Eating a lot of antioxidant-rich foods, such as walnuts, seems to benefit fertility
  • Consider supplements.
  • Avoid eating too much soy. Soy is rich in isoflavones, which are associated with lower semen quality
yua dietary tips for boosting male fertility - other tips