8 fertility foods for men

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New research shows a worrying worldwide trend for couples trying for a baby: in the last three decades, male infertility has risen by 70 percent.

In the UK and US, infertility now affects around one in seven couples – approx. 3.5 million people – and as the new figures suggest, it’s far from a female issue. It’s thought that around 30 percent of fertility problems are due to men, 30 percent due to women, and the remainder due to both or unknown causes.

Male fertility specifically can be affected by a variety of factors, including genetics, hormonal imbalances, infections, injuries, health conditions, medications, exposure to pollution or harmful chemicals, being underweight or overweight, and stress. Lifestyle habits such as smoking, drinking excess alcohol, being inactive and diet also have an impact.

Many studies suggest diets lower in saturated fat and sugar, and richer in healthy fats, vitamins, minerals and antioxidants may support healthier sperm, which is vital for male fertility. In particular, a Mediterranean-style diet – one rich in fruit, vegetables, wholegrains, pulses, oily fish, nuts, seeds and olive oil – has been found to support reproductive health in men. For example, a review of studies published in 2025 found that greater adherence to a Mediterranean diet was linked to improved semen quality, although more research is needed to understand whether these improvements translate into increased fertility or successful pregnancies.

Within a Mediterranean diet, some foods stand out thanks to them containing nutrients that especially benefit male fertility. New sperm take around two to three months to mature, so aim to include more of these foods as part of a nutritious, Mediterranean way of eating for at least three months…

Oily fish

Omega-3 fats are a vital part of a diet to support fertility in men. These essential polyunsaturated fats are found in most fish but oily varieties such as mackerel, sardines, salmon, anchovies and trout contain the most. Omega-3 fats, especially DHA, help to keep sperm cell membranes flexible, which supports their movement and shape. Indeed, many studies show higher intakes of omega-3 fats – whether from diet or supplements – help to improve the quality and function of sperm, especially in infertile men. To get enough omega-3 fats, men should enjoy the recommended two portions of sustainably sourced fish a week, making sure at least one is an oily variety.

Sunflower seeds

Sunflower seeds are packed with nutrients for male fertility, including vitamin E, selenium and zinc. These act as antioxidants so help to protect against oxidative stress, which can damage the outer layer of sperm, reducing their ability to move. Oxidative stress is thought to be a significant factor in male infertility and occurs when harmful molecules called free radicals build up in the body. While these are naturally created as by-products of normal metabolism, levels rise with smoking, poor diets, illness, pollution and excess alcohol, which in turn increases the potential for cell damage. Antioxidants help by neutralising or ‘mopping up’ these free radicals, protecting sperm cells from their damaging effects. A 30g handful of sunflower seeds provides 16% of the zinc, 25 percent of the selenium and all the vitamin E needed by men each day.

Peppers

A key part of Mediterranean diets, peppers are packed with vitamin C, a powerful antioxidant that helps to neutralise harmful free radicals, which can damage sperm. In one study of couples undergoing fertility treatment, there was a difference in the fertilisation rates of men with the lowest and highest vitamin C intakes – 69 percent compared with 81 percent, respectively, although this didn’t translate into more pregnancies or births. Just half a pepper provides around 100mg vitamin C (the recommended daily amount for men is 40mg). That’s even more than the 83mg in an orange and 45mg in a handful of strawberries.

Green leafy veg

Green leafy vegetables like broccoli, Swiss chard, spinach, spring greens, Brussels sprouts, kale, rocket, cabbage and asparagus are rich in several antioxidant nutrients including vitamin C and beta-carotene, which the body uses to make vitamin A. But they’re also packed with folate, a B vitamin needed for making sperm (spermatogenesis) and helping to prevent sperm abnormalities and DNA damage. A daily serving of green veg makes a big contribution to the recommended 200mcg folate a day for men. For example, an 80g serving of boiled asparagus provides 138mcg, baby spinach 129mcg, and boiled Brussels sprouts 88mcg.

Crab

Shellfish is a staple in Mediterranean countries. Crab is a great choice as it adds protein, which supplies the building blocks for sperm cells, and fertility-friendly omega-3 fats to diets. But it’s also rich in zinc, a nutrient that’s concentrated in sperm. Indeed, low levels of zinc in seminal plasma – the fluid surrounding sperm – have been linked to poorer sperm quality. Zinc is also needed to make testosterone, a hormone vital for sperm development and overall male fertility. A 100g portion of white crabmeat provides 7.2mg zinc – that’s three quarters of the 9.5mg recommended daily for men. Other shellfish also contain zinc, although in smaller amounts – 100g prawns provide 11 percent of daily needs, langoustine 15 percent, lobster 26 percent, scallops 27 percent and mussels 36 percent. Oysters are the exception – just two provide all the zinc needed in a day.

Nuts

Nuts are nutrition powerhouses, providing many nutrients important for male fertility. Selenium, an antioxidant needed for making sperm, is plentiful in Brazil nuts – just 30g provides the full daily recommendation of 75mcg selenium for men. Hazelnuts and almonds are particularly rich in vitamin E, another antioxidant that helps to protect sperm from free radical damage. Walnuts provide plant-based omega-3 fats, which are converted by the body into the type found naturally in fish, making them especially useful foods for men who don’t eat fish. Meanwhile, most nuts are rich in fertility-friendly zinc. A recent review of studies suggests that eating at least two servings of nuts daily – 60g in total – improves semen quality in healthy men.

Tomatoes

Tomatoes are rich in vitamin C and lycopene, two antioxidants that help protect sperm cells from free radical damage. Lycopene’s benefits may go even further, too. While more research is needed, lycopene is found in high concentrations in the testes and seminal fluid suggesting it may have a role in sperm production. Most studies have focussed on lycopene supplements rather than food sources, with a recent review suggesting the former may improve sperm concentration and the forward movement needed by sperm to reach and fertilise an egg. However, one small study found sperm motility improved in infertile men who drank a 190ml can of tomato juice every day for 12 weeks. Cooking tomatoes and adding a little fat helps to boost lycopene absorption – the perfect reason to enjoy a Mediterranean dish of tomatoes roasted with olive oil.

Chicken

While mainly plant-based, traditional Mediterranean diets usually include poultry, which provides many nutrients important for healthy sperm, including protein, zinc and selenium, as well as coenzyme Q10 (CoQ10) and L-carnitine. These compounds help to protect sperm cells from oxidative damage and support the energy production they need to move effectively. Indeed, studies show both CoQ10 and L-carnitine improve sperm quality and motility, especially in men with fertility issues, though most research has focussed on supplements rather than food sources, which also include lean red meat, fish, dairy and some plant foods. While red meat is higher in CoQ10 and L-carnitine than poultry, it also contain more saturated fat, which together with processed meats such as bacon, ham, salami, and sausages, is linked to poorer reproductive health in men. To maximise the nutrient benefits of poultry, choose dark meat, which contains around twice as much CoQ10, L-carnitine and zinc as the white meat.

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