Optimising your diet to improve male fertility

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April 8, 2023
Joy Hsueh

When it comes to trying to conceive, optimising your diet is one of the most important things you can do. There are a few key nutrients that are essential for male fertility, and by ensuring you're getting enough of them in your diet, you can give yourself the best chance possible of conceiving. The three main nutrients for male fertility are zinc, selenium and CoQ10.

‍The best nutrients for sperm health

A balanced diet is important for maintaining good health, including sperm health. There are certain nutrients that are particularly important for sperm health. These include:

• Antioxidants: Antioxidants scavenge harmful toxins and byproducts that can damage sperm. Good sources of antioxidants include vitamins C (citrus fruits, tomatoes, broccoli and Brussels sprouts) and E, selenium, and Co-Q10.

• Omega-3 fatty acids (fish, nuts and seeds): These healthy fats are essential for proper cell function. They can be found in fish, flaxseed oil, and chia seeds.

• Zinc: This mineral is involved in many aspects of reproductive health, including hormone production and sperm development. Good sources of zinc include oysters, beef, pumpkin seeds, and beans.

Foods to avoid for improved fertility

There are a few food items that men should avoid if they are looking to improve their fertility. Processed meats and full-fat dairy products can increase the risk of infertility. Trans fats, found in some processed foods, can also lead to lower sperm count and motility. Alcohol consumption can negatively impact sperm quality, so it is best to limit alcohol intake or abstain completely if trying to conceive. Caffeine has also been linked with decreased fertility, so it is best to limit caffeine intake as well.

The benefits of a healthy diet

When it comes to fertility, what you put into your body is just as important as what you abstain from. A healthy diet can help improve sperm count, motility, and morphology. Here are a few ways that eating right can help increase your chances of fathering a child.

  • - Antioxidants have been shown to increase sperm count and motility, as well as protect against DNA damage
  • - Omega-3 fatty acids have been linked with increased sperm count and motility


A balanced diet is important for overall health and wellness, but it is especially crucial for men who are trying to conceive. There are many ways that diet can impact male fertility, from the quantity and quality of sperm to the risk of developing certain medical conditions.

Making simple changes to your diet can have a big impact on your fertility. Eating a variety of nutrient-rich foods, including plenty of fruits, vegetables, whole grains, and healthy fats, can improve sperm quality and quantity. Staying hydrated by drinking plenty of water is also important. And avoiding processed foods, sugary drinks, and excessive alcohol intake can help reduce the risk of developing obesity or diabetes, both of which can impair fertility.

Making these dietary changes may not guarantee that you'll conceive immediately, but they can improve your chances of conceiving and having a healthy pregnancy. For more information, contact us at info@joyfultcm.com

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