When it comes to fertility, the spotlight is often on women. But the truth is, male fertility plays an equally vital role in conception. A growing body of research shows that what men eat can have a significant impact on sperm health—affecting everything from sperm count and motility to overall reproductive potential. At London Andrology, we believe fertility is a whole-body issue, and small changes can make a big difference.
Why Diet Matters
Sperm are sensitive to oxidative stress, inflammation, and hormonal imbalances—all of which can be influenced by diet. A nutrient-rich, balanced diet can help protect sperm from damage, support healthy hormone levels, and improve the quality of semen.
Foods That Support Sperm Health and male fertility
1. Leafy Greens
Spinach, kale, and broccoli are rich in folate, a B-vitamin essential for healthy sperm development. Low folate levels have been linked to sperm DNA damage, so packing your meals with greens is a great first step.
2. Oily Fish
Salmon, sardines, and mackerel are high in omega-3 fatty acids, which can improve sperm motility (how well sperm swim) and support hormone production.
3. Nuts and Seeds
Walnuts, almonds, flaxseeds, and pumpkin seeds provide zinc and selenium—two minerals that play a key role in sperm production and function. They also deliver antioxidants that help protect sperm cells.
4. Colourful Fruits and Veg
Berries, oranges, peppers, and tomatoes are loaded with antioxidants like vitamin C and lycopene. These nutrients help reduce oxidative stress, which can damage sperm.
5. Whole Grains and Legumes
Swapping refined carbs for whole grains and pulses can help regulate insulin levels and reduce inflammation, creating a more supportive environment for sperm development.
What to Avoid
Equally important is what you leave out of your diet. Processed meats, sugary snacks, and excessive alcohol can all negatively affect sperm quality. A diet high in trans fats and low in essential nutrients may reduce fertility over time.
Improving sperm health doesn’t require a radical overhaul—just thoughtful, sustainable choices. A diet rich in whole, unprocessed foods can not only support fertility but also contribute to overall wellbeing. For men thinking about starting a family, now is the time to look at what’s on your plate.
