Male Fertility Diet Plan – 10 Must Needed Diet Changes You Should Implement

If you want to improve your sexual exploits? Use these ten foods in your diet to further improve male fertility easily.

Evidence shows that one in six couples struggles with infertility.

Male Fertility Diet Plan – 10 Must Needed Diet Changes You Should Implement
Male Fertility Diet Plan. Shutterstock Images.

In 30% of all infertility cases, problems with male sexual and reproductive health play a role. Male infertility occurs due to low sperm production, abnormal sperm function, and blockages that prevent sperm delivery.

Although a source of major frustration, particularly for couples who are trying to conceive, male fertility is usually a manageable problem.

Along with the treatment recommended by the healthcare provider, there are many other things to do to work on this issue and diet changes are some of them. This post brings you important info about male fertility diet plan you should follow.

What is the best vitamin for male fertility?

A healthy diet is one of the most important factors in improving male fertility.

Instead of junk food, sweets, and other unhealthy foods with little to no nutritional value, you should opt for healthier alternatives enriched with vitamins and minerals. But, what vitamin is the best for male fertility?

The truth is, it would be impossible to pinpoint to a specific micronutrient and say it is the most important women male reproductive health and sperm production require a variety of vitamins and minerals. Here are examples of some vitamins and minerals to consume for better fertility:

Vitamin D

Vitamin D

Vitamin D

A growing body of evidence confirms that vitamin D is positively associated with sperm motility and has a major impact on male fertility due to a beneficial impact on the function of testes. One study discovered that levels of vitamin D in male body influence the semen’s ability to begin pregnancy during cycles of timed vaginal intercourse

Vitamin C

Vitamin C

Vitamin C


*All individuals are unique. Your results can and will vary.

The Journal of Clinical and Diagnostic Research published results of the study which revealed that supplementation with vitamin C improves stress-induced reproductive infertility due to antioxidant effect and testosterone boost.

Vitamin B12

vitamin B12

vitamin B12

Studies show that vitamin B12 positively affects semen quality by increasing sperm count and enhancing sperm motility by decreasing sperm DNA damage. The favorable effects of the vitamin on semen quality may be due to its ability to improve efficacy of male reproductive organs.




Research that selenium supplementation improves sperm motility and chance of successful conception.




This mineral is vital for the production of testosterone and it comes as no wonder why it is beneficial for male fertility. A study from the Scientific Reports discovered that sufficient zinc levels significantly increase the sperm quality of infertile males.

What should be the male fertility diet plan?

Instead of pizza, hot dogs, French fries, and other foods you should start making healthier choices. Below, you’ll see ten best food for male fertility examples.

best food for male fertility

best food for male fertility

1. Tomatoes

It doesn’t really matter whether a tomato is a fruit or vegetable, it has tremendous ability to improve male fertility by increasing sperm count. Tomato owes its fertility-boosting properties to lycopene, a potent antioxidant. Research shows that lycopene decreases lipid peroxidation and DNA damage and it also strengthens immunity and increases antioxidant presence. These factors contribute to sperm count and viability.

2. Garlic

Garlic is incredibly healthy and it does way more than protecting you from the flu and cold. Evidence confirms that garlic is one of the best fertility foods for men because it positively influences recovery of testicular functions.


*All individuals are unique. Your results can and will vary.

Also, garlic contains allicin, a chemical that increases blood flow to sexual organs and protects sperm from damage.

3. Dark chocolate

While “regular” milk chocolate can only make you gain weight, dark chocolate is considered a superfood due to a variety of nutrients it contains.

Moreover, it is abundant in antioxidants that destroy free radicals which would otherwise affect male fertility. While eating dark chocolate supplies the body with different vitamins and minerals, just make sure the consumption is moderate.

4. Broccoli

Broccoli, definitely, belongs to every male fertility program and now you’re probably thinking your mom was right when she constantly made you eat it.

The reason why this vegetable improves male fertility is vitamin A. Lack of this vitamin makes your sperm sluggish and it plays a role in spermatogenesis.

5. Asparagus

Asparagus is yet another effective tool against free radicals. It is a great source of vitamin C which protects sperm from damage and increases its volume and motility.

Although asparagus can make your pee smell funky, it is highly beneficial for your reproductive health.

6. Walnuts

Scientists from the University of California Los Angeles carried out a study which showed that consumption of walnuts improves sperm health.

They discovered that adding these healthy nuts to the Western diet improves sperm vitality, motility, and morphology. Walnuts improve fertility by reducing peroxidative damage in sperm cells.

7. Ginseng

If you’ve ever used male enhancement supplements, you probably noticed ginseng among other ingredients on the label.

This isn’t such a surprise if we bear in mind that ginseng improves sperm quality and count in both healthy men and those with treatment-related infertility.

8. Salmon

Salmon is one of the richest sources of Omega-3 fatty acids and the best food for male fertility. A study whose findings were published in the Journal of Lipid Research showed that insufficient levels of omega-3s are strongly linked to male infertility.

On the other hand, consumption of these healthy fats improves fertility, which means a couple has higher chances of conception.

9. Beef

While processed meat affects male fertility, moderate consumption of beef can help you improve quality of your sperm.

Beef is a great source of coenzyme Q10 and l-carnitine which help protect sperm and ensure its future development. Plus, beef is abundant in zinc which happens to be vital for male fertility (as seen above).


*All individuals are unique. Your results can and will vary.

10. Berries

Berries are considered superfoods for a good reason they are incredibly nutritious and fit perfectly into a healthy lifestyle.

They have high vitamin C content. Vitamin C acts as an antioxidant and prevents sperm from clumping together.

Can folic acid improve sperm count?

When we are discussing the male fertility diet plan it is also important to address the relationship between sperm count and folic acid. Evidence shows that intake of this micronutrient affects male reproductive health.

Total folic acid intake is strongly linked to a statistically significant reduction in the frequency of sperm abnormalities in healthy men. Foods that are rich in folic acid are:

  • Chickpeas
  • Liver
  • Pinto beans
  • Lentils
  • Spinach
  • Asparagus
  • Beets
  • Avocado
  • Broccoli
  • Black-eyed peas
  • Citrus fruits
  • Brussels sprouts
  • Cauliflower
  • Corn
  • Beets


Male infertility is a common problem, particularly now in the modern world due to a sedentary lifestyle and an unhealthy diet.

Even though fertility issues can be frustrating and a major source of anxiety and depression, it is possible to overcome them.

Men who are struggling with infertility should strictly adhere to doctor’s instructions and try to make healthier modifications in their lifestyle.

Male fertility diet plan plays a big role in sperm quality and other aspects of reproductive health, which is why it is important to introduce healthier foods to the menu and reduce the intake of unhealthy items.

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