Feeding to improve fertility in men

In recent decades, an increase in the prevalence of infertility in the population has been observed. Numerous studies show that food plays a fundamental role in improving fertility.

In this sense, both men and women must follow a healthy diet rich in certain nutrients that indicate their reproductive health. In this article we will focus on the fertility of man.

What diet should be followed to improve male fertility?

The increase in infertility is mainly related to:

  • The delay of maternity of women.
  • The decrease in semen quality.
  • Exposure to environmental factors.
  • The lifestyle.

In relation to lifestyle, it has been observed that Eat unbalanced diets in energy and nutrients, as well as sedentary lifestyle, stress, consumption of tobacco, alcohol and other drugs, negatively influence fertility.

There are many factors that affect fertility. Among these, what has to do with diet and nutrition plays a very important role.

Regarding diet, Let's see what are those negative factors that can compromise the fertility of man.

Body composition

Weight plays a key role in man's fertility. It has been shown a negative impact between overweight and obesity on sperm DNA quality, although obesity does not necessarily imply infertility.

High consumption of caffeine and alcohol

There is a correlation between the high consumption of caffeine (coffee and cola) and alcohol, and a low concentration and semen count.

You have to read also: Caffeine-induced disorders

Zinc poor diet

Zinc plays a role in man's fertility, since it participates in:

  • Testicular development
  • Testosterone synthesis
  • Maturation, quantity and mobility of sperm.

Daily zinc needs for men are 15 mg. It is mainly found in:

  • Meats.
  • Blue fish
  • Liver.
  • Vegetables.
  • Mollusks
  • Whole grains
  • Milk.

Zinc supplementation could be useful in the treatment of infertility in man, since It can exert an improvement in the quality of the sperm.

Strict hypocaloric diets

Eating a strict hypocaloric diet and being malnourished affects the fertility of man. This is because the body enters energy saving mode and can affect the decrease in sexual abilities, reducing reproductive capacity.

Vitamin Deficiency Diets

Vitamins play a key role in fertility. The most important ones are:

  • Folic acid: It contributes to the improvement of the quantity and quality of sperm.
  • Vitamin A: promotes the synthesis of sex hormones, participates in spermatogenesis, protects against oxidative damage to the sperm.
  • Vitamin D: its deficiency is associated with lower concentrations of testosterone.
  • Vitamins C and E: they are antioxidants and counteract the effects of oxidative stress on sperm.

Know: What are antioxidants and what are they for?

Nutritional recommendations for man's fertility

Maintaining a healthy and balanced diet is decisive to maintain the fertility of man. We must ensure the consumption of certain nutrients.

The maintenance of body weight through proper nutrition and the practice of physical exercise is one of the most important factors to improve fertility in both men and women. Thus, the nutritional recommendations are:

  • Carbohydrates: Both the type and amount of carbohydrates can condition fertility. A diet rich in foods with a low glycemic load is related to higher semen quality. Therefore, foods high in sugar should be avoided.
  • Fats: high saturated fat intake and trans alter sperm quality, decreasing the rate of fertilization. Instead, consuming omega 3 and omega 6 polyunsaturated fatty acids (olive oil, blue fish, nuts) is essential for spermatogenesis.
  • Antioxidants: They are nutrients of great interest since 30-80% of infertility may be due to oxidative stress. Diets high in vitamin C, E and zinc increase seminal quality and reproductive success.
  • Folic acid: It is found in foods such as green leafy vegetables, legumes, beer yeast and almonds.
  • B12 vitamin: It is also important, as it is associated with infertility. Therefore, especially if you are vegetarian or vegan, be sure to meet the requirements.


Both men and women should eat a healthy diet, be at an adequate weight and avoid excessive consumption of caffeine and alcohol, as well as sweets and ultraprocessed foods. In the event that the necessary vitamins and minerals are not reached, they can be supplemented under the supervision of a professional.