When most people talk about fertility, the focus tends to fall squarely on women. It’s women who track their cycles, change their diets, and often bear the emotional and physical burden of fertility treatments.
But there’s an important truth that’s only recently gaining the attention it deserves: men’s fertility matters just as much. In fact, research shows that male factors contribute to up to 50% of infertility cases and rates of male infertility are steadily rising.
For too long, women have blamed themselves when conception doesn’t happen easily or when pregnancy loss occurs. But fertility is a shared story. And the good news? Men have an incredible opportunity to influence the outcome, often within just a few months, by supporting the health of their sperm through nutrition and lifestyle.
RELATED: Can men take prenatal vitamins?
Understanding male infertility
Male infertility has many causes, but one of the most common, and modifiable, is oxidative stress. Think of oxidative stress as “rust” inside the body: a buildup of reactive oxygen species (ROS) that can damage sperm membranes and DNA.
Because sperm cells are rich in delicate polyunsaturated fats and have limited internal repair mechanisms, they’re particularly vulnerable to this kind of stress. Excess ROS can reduce sperm count, impair motility (how well sperm swim), alter shape (morphology), and even damage DNA integrity, all of which can make conception more difficult.
Common causes of sperm oxidative damage include:
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Cigarette smoking and recreational drug use
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Excess alcohol consumption
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Obesity and chronic inflammation
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Environmental toxins (pesticides, heavy metals, plastics)
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Overheating (laptops on laps, saunas, tight underwear)
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Poor diet lacking antioxidants
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Hormonal imbalances or nutrient deficiencies
Emerging research even suggests that cell phone radiation and exposure to plastic additives may contribute to DNA damage and declining sperm counts worldwide. While the full picture is still unfolding, it’s clear that lifestyle and environment play a powerful role.
The good news: Sperm health is highly modifiable
Unlike women, who are born with all their eggs, men continuously produce new sperm every 70–90 days. This means that within just three months, a man’s nutrition and lifestyle choices can profoundly affect the quality of his sperm.
Multiple studies now show that diet patterns, antioxidants, and certain supplements can improve semen parameters such as sperm count, motility, morphology, and DNA quality.
Nutrition for fertility: The foundation of healthy sperm
A whole-food, nutrient-dense diet is one of the most powerful tools for supporting fertility naturally.
Recent reviews highlight that dietary patterns similar to the Mediterranean diet, rich in colorful produce, whole grains, legumes, nuts, fish, and olive oil, are consistently linked to better sperm quality and lower oxidative stress. Conversely, high consumption of ultra-processed foods (UPFs), sugary drinks, and trans fats is associated with poorer semen parameters.
Fertility-friendly foods for men
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Colorful fruits and vegetables: loaded with antioxidants like vitamin C, carotenoids, and polyphenols.
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Omega-3-rich fish: wild salmon, sardines, and herring improve sperm membrane health.
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Nuts and seeds: almonds, walnuts, and sunflower seeds provide vitamin E and selenium.
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Legumes and leafy greens: supply folate, magnesium, and plant-based antioxidants.
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Olive oil and avocado: healthy monounsaturated fats that reduce inflammation.
RELATED: The fertility-boosting diet: Mediterranean Diet for fertility
Key nutrients and antioxidants for male fertility
While food comes first, targeted supplementation can be helpful—especially in today’s toxin-filled, nutrient-depleted environment.
1. CoQ10 (Ubiquinone)
Coenzyme Q10 is a natural antioxidant found in every cell, including sperm. Supplementation has been shown to improve sperm concentration, motility, and morphology in men with sub-fertility.
Food sources: grass-fed organ meats, wild fatty fish, heritage pork, grass-fed beef, broccoli.
2. Selenium (Se-methylselenocysteine or L-Selenomethionine)
This trace mineral supports thyroid function and helps protect sperm from heavy metal toxicity and oxidative damage. Studies link selenium to improved sperm motility and function.
Food sources: Brazil nuts, wild shrimp, sardines, oysters, salmon, pastured turkey.
3. Vitamin E (D-Alpha Tocopheryl Succinate or Alpha-Tocopherol)
A powerful fat-soluble antioxidant that works synergistically with selenium. Vitamin E protects sperm membranes from oxidation and may improve sperm count and motility.
Food sources: sunflower seeds, almonds, leafy greens, pumpkin, avocado.
4. N-Acetyl-L-Cysteine (NAC)
NAC boosts the body’s production of glutathione, the master antioxidant for detoxification. Clinical studies show it can reduce oxidative damage and improve sperm quality and motility.
Food sources of cysteine (the precursor): pastured chicken, heritage pork, lentils, sunflower seeds, and eggs.
5. B-Complex Vitamins (in methylated forms)
The B-vitamins, especially folate and B12, support methylation and DNA synthesis in sperm. Deficiencies or genetic variations in methylation (such as MTHFR) can impair sperm DNA integrity and lower count.
Food sources: egg yolks, leafy greens, lentils, pinto beans, wild salmon, poultry, mushrooms, avocado.
RELATED: Unraveling the truth about male infertility: Debunking top myths from a Reproductive Urologist
A note from WeNatal on the shared journey to parenthood
Fertility isn’t just a women’s issue, it’s a shared journey and a reflection of overall health. Men play an equally important role in conception and can make a powerful impact through nutrition, lifestyle, and targeted supplementation.
At WeNatal, we created WeNatal for Him to support sperm quality, motility, and DNA integrity with evidence-based nutrients like CoQ10, selenium, zinc, and methylated B vitamins. Pairing it with WeNatal Omega DHA+ provides the essential omega-3 fats that help reduce oxidative stress and support healthy sperm structure and function.
Even if you’ve never faced fertility challenges, the same habits that nurture sperm health, clean eating, movement, sleep, and stress balance, also support long-term vitality and hormone health. Your body is constantly producing new sperm, and the choices you make today can shape not only your fertility, but the lifelong health of your future child.
Healthy sperm. Healthy family. Healthy future.
References
Kumar N, Singh AK. Trends of male factor infertility, an important cause of infertility: A review of literature. J Hum Reprod Sci. 2015;8(4):191-196. doi:10.4103/0974-1208.170370
McKinnon CJ, Joglekar DJ, Hatch EE, et al. Male personal heat exposures and fecundability: A preconception cohort study. Andrology. 2022;10(8):1511-1521. doi:10.1111/andr.13242
Muffone ARMC, de Oliveira Lübke PDP, Rabito EI. Mediterranean diet and infertility: a systematic review with meta-analysis of cohort studies. Nutr Rev. 2023;81(7):775-789. doi:10.1093/nutrit/nuac087
Salvio G, Cutini M, Ciarloni A, Giovannini L, Perrone M, Balercia G. Coenzyme Q10 and Male Infertility: A Systematic Review. Antioxidants (Basel). 2021;10(6):874. Published 2021 May 30. doi:10.3390/antiox10060874
Yuan S, Zhang Y, Dong PY, et al. A comprehensive review on potential role of selenium, selenoproteins and selenium nanoparticles in male fertility. Heliyon. 2024;10(15):e34975. Published 2024 Jul 19. doi:10.1016/j.heliyon.2024.e34975
