What Actually Improves Sperm Health (And What Doesn’t): A Fertility Dietitian’s No-Nonsense Guide

Written By Alex Hardy

Men produce around 100 million sperm every day — give or take a few million [1]. Yet around 1 in 10 men still experience fertility challenges [2].

You’ve likely heard the rumours — oysters for virility, soy as the villain, superfoods as saviours, and detox teas priced like fine wine. But what really helps? What’s backed by science — and what’s just expensive noise?

As a fertility dietitian, I’ve sifted through the science to identify high-impact nutrition and lifestyle strategies that help men take charge of their reproductive health. This guide breaks down what actually improves sperm health — and what probably isn’t worth your energy.

Key takeaway: Small, consistent changes to your diet and lifestyle can improve sperm quality in just a few months. This guide helps you focus on what matters — and avoid what doesn’t.

Why Sperm Health Matters

  • Male factor fertility issues account for around 50% of infertility cases [3]

  • Sperm quality affects time to pregnancy, miscarriage risk, IVF/ICSI outcomes, and long-term child health

  • Sperm regenerate every 3 months — today’s choices shape tomorrow’s fertility [4]

What Works: Backed by Evidence

1. Fuel the Factory

Sperm production, or spermatogenesis, is a nutrient-hungry process. Your diet provides the raw materials to build healthy sperm from scratch.

Nutrients like zinc (yes, this is where oysters earn their reputation), selenium, omega-3 fatty acids, coenzyme Q10, and key antioxidants like vitamins C and E play vital roles in sperm production, quality, and DNA protection [5]. A nutrient-rich diet keeps the genetic production line humming.

2. Aim for a Healthy Weight

Both high and low body weight can impair fertility, though in different ways:

  • Underweight men often show reduced sperm count and motility, possibly due to nutrient gaps or low energy availability [6]

  • Excess weight is linked to hormonal imbalances — lower testosterone, higher oestrogen — which disrupt sperm production [7]

Infertility risk rises progressively with higher BMI, with studies showing increasing odds of fertility issues in overweight and obese men [8,9]. Maintaining a healthy weight supports hormone balance and sperm quality.

3. Protect Sperm DNA

Sperm are fragile. One of the main threats is oxidative stress — essentially, internal rust.

It can damage DNA, lower fertility, and increase miscarriage risk [10]. Antioxidants like vitamins C and E help shield sperm from this damage [11].

Note: More isn’t always better. High-dose antioxidant supplements can backfire. Get professional guidance before supplementing [12].

4. Optimise Metabolic Health

Conditions like insulin resistance can quietly erode sperm quality over time [13]. Men with poor metabolic health often have:

  • Lower sperm count

  • Reduced motility

  • Higher DNA fragmentation

The likely culprits are hormone disruption and chronic inflammation.

Diet helps. A Mediterranean-style eating pattern rich in whole foods, fibre, and healthy fats improves blood sugar control, reduces inflammation, and supports hormone balance — all good news for sperm [14,15]

5. Use Premium Engine Oils

Omega-3 fatty acids, especially DHA, are key building blocks of sperm membranes. They help keep sperm flexible and strong, which supports healthy movement and overall sperm quality.

Research shows that higher omega-3 intake can improve sperm count, motility, and morphology, while too much saturated and trans fat is linked to poorer sperm quality [5].

Prioritise: oily fish, flaxseeds, walnuts, extra virgin olive oil
Limit: processed meats, fried foods, commercially baked goods

6. Limit Reproductive Toxins

Environmental and dietary toxins can impair sperm quality. Reducing exposure helps protect DNA and support hormone function.

Avoid or minimise:

  • Smoking – reduces sperm count, motility, and DNA integrity [16]

  • Vaping – may have effects similar to smoking, though evidence is still growing [17]

  • Excess alcohol – linked to lower testosterone [18] and poorer sperm parameters [19]

  • High caffeine intake – especially from energy drinks; may increase DNA damage [20]

  • Plastics – BPA [21] and phthalates [22] can disrupt hormones and reduce sperm quality

  • Pesticides – found on non-organic produce; linked to poorer sperm outcomes [23]

  • Heavy metals – lead, mercury, cadmium; found in industrial areas and some fish [24]

  • Processed meats – associated with reduced motility and abnormal morphology [25]

Food Fixes That Miss the Mark

In the age of TikTok teas and trending superfoods, it’s easy to get sidetracked by ideas that sound helpful but don’t do much. These ideas get a lot of airtime, but their actual impact on sperm health is minimal — if it exists at all.

  • Soy panic – Despite the online fearmongering, moderate soy intake is not linked to lower testosterone or poor sperm quality. Like most things, excess isn’t advised — but there’s no reason to cut soy from an otherwise balanced diet [26].

  • Superfoods in isolation – Chia seeds, berries, and leafy greens are excellent — just don’t expect them to work miracles on their own. No single food can outshine an otherwise unbalanced diet. Research consistently shows that long-term dietary patterns, not isolated ingredients, matter most [16]. (Sprinkling chia on your doughnut doesn’t count.)

  • Sperm detox teas and powders – Harmless? Probably. Helpful? Unlikely. There’s no evidence these products improve fertility. A nutrient-rich, whole-food diet offers far more value — for your health and your wallet.

Where to From Here?

Sperm health is modifiable — and nutrition is one of the most powerful tools we have. You don’t need to overhaul your entire lifestyle overnight. Start with small, achievable changes — and stick with them.

If you’re facing fertility challenges, a tailored approach with a fertility dietitian or doctor can help you focus on the changes that matter most.

Ready to take the next steps? Book a free clarity call to talk through your fertility goals and see how personalised nutrition can help support better outcomes.

Book your free clarity call today

References

  1. Amann RP, Howards SS. Daily spermatozoal production and epididymal spermatozoal reserves of the human male. J Urol. 1980 Feb;123(2):170-4. Available from: https://pubmed.ncbi.nlm.nih.gov/6772801/

  2. World Health Organization. Infertility prevalence estimates, 1990–2021. Geneva: World Health Organization; 2023. Available from: https://www.who.int/publications/i/item/978920068315

  3. Agarwal A, Baskaran S, Parekh N, et al. Male infertility. Lancet. 2021;397(10271):319-333. doi:10.1016/S0140-6736(20)32667-2. Available from: https://pubmed.ncbi.nlm.nih.gov/33308486/

  4. Holstein A-F, Schulze W, Davidoff M. Understanding spermatogenesis is a prerequisite for treatment. Reprod Biol Endocrinol. 2003 Nov 10;1:107. doi:10.1186/1477-7827-1-107. Available from: https://pubmed.ncbi.nlm.nih.gov/14617369/

  5. Salas-Huetos A, Rosique-Esteban N, Becerra-Tomás N, et al. The effect of nutrients and dietary supplements on sperm quality parameters: a systematic review and meta-analysis of randomized clinical trials. Adv Nutr. 2018 Nov 1;9(6):833-48. doi:10.1093/advances/nmy056. Available from: https://pubmed.ncbi.nlm.nih.gov/30462179/

  6. Ma J, Wu L, Zhou Y, et al. Association between BMI and semen quality: an observational study of 3966 sperm donors. Hum Reprod. 2020 May;35(5):1083-92. doi:10.1093/humrep/deaa032. Available from: https://pubmed.ncbi.nlm.nih.gov/32103297/

  7. Martini AC, Molina RI, Tissera A, et al. The impact of obesity on male reproduction: its biological significance. Expert Rev Endocrinol Metab. 2013 Mar;8(2):139-48. doi:10.1586/eem.13.8. Available from: https://pubmed.ncbi.nlm.nih.gov/30736174/

  8. Sallmén M, Sandler DP, Hoppin JA, et al. Reduced fertility among overweight and obese men. Epidemiology. 2006 Sep;17(5):520-3. doi:10.1097/01.ede.0000229953.76862.e5. Available from: https://pubmed.ncbi.nlm.nih.gov/16837825/

  9. Nguyen RHN, Wilcox AJ, Skjaerven R, et al. Men's body mass index and infertility. Hum Reprod. 2007 Sep;22(9):2488-93. doi:10.1093/humrep/dem139. Available from: https://pubmed.ncbi.nlm.nih.gov/17636282/

  10. Henkel R, Hajimohammad M, Stalf T, et al. Influence of deoxyribonucleic acid damage on fertilization and pregnancy. Fertil Steril. 2004 Mar;81(4):965-72. doi:10.1016/j.fertnstert.2003.09.044. Available from: https://pubmed.ncbi.nlm.nih.gov/15066449/

  11. Garrido N, Meseguer M, Simon C, Pellicer A, Remohí J. Pro-oxidative and anti-oxidant imbalance in human semen and its relation with male fertility. Asian J Androl. 2004 Dec;6(4):515-22. Available from: https://pubmed.ncbi.nlm.nih.gov/15867002/

  12. Henkel R, Sandhu IS, Agarwal A. The excessive use of antioxidant therapy: A possible cause of male infertility? Andrologia. 2019 Mar;51(2):e13162. doi:10.1111/and.13162. Available from: https://pubmed.ncbi.nlm.nih.gov/30259539/

  13. Martins AD, Majzoub A, Agawal A, et al. Metabolic syndrome and male fertility. World J Mens Health. 2019 May;37(2):113-27. doi:10.5534/wjmh.180055. Available from: https://pubmed.ncbi.nlm.nih.gov/30350486/

  14. Piera-Jordan CÁ, Prieto Huecas L, Serrano De La Cruz Delgado V, et al. Influence of the Mediterranean diet on seminal quality—a systematic review. Front Nutr. 2024;11:1287864. doi:10.3389/fnut.2024.1287864. Available from: https://pubmed.ncbi.nlm.nih.gov/38425483/

  15. Gaskins AJ, Chavarro JE. Diet and fertility: a review. Am J Obstet Gynecol. 2018 Apr;218(4):379-389. doi:10.1016/j.ajog.2017.08.108. Available from: https://pubmed.ncbi.nlm.nih.gov/28844822/

  16. Sharma R, Harlev A, Agarwal A, et al. Cigarette smoking and semen quality: a new meta-analysis examining the effect of the 2010 World Health Organization laboratory methods for the examination of human semen. Eur Urol. 2016 Oct;70(4):635-45. doi:10.1016/j.eururo.2016.04.010. Available from: https://pubmed.ncbi.nlm.nih.gov/27113031/

  17. Montjean D, Godin Pagé M-H, Bélanger M-C, et al. An overview of e-cigarette impact on reproductive health. Life (Basel). 2023 Mar 18;13(3):827. doi:10.3390/life13030827. Available from: https://pubmed.ncbi.nlm.nih.gov/36983982/

  18. Van Heertum K, Rossi B. Alcohol and fertility: how much is too much? Fertil Res Pract. 2017 Jul 10;3:10. doi:10.1186/s40738-017-0037-x. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5504800/

  19. Ricci E, Al Beitawi S, Cipriani S, Candiani M, Chiaffarino F, Viganò P, et al. Semen quality and alcohol intake: a systematic review and meta-analysis. Reprod Biomed Online. 2017 Jan;34(1):38-47. doi:10.1016/j.rbmo.2016.09.012. Available from: https://pubmed.ncbi.nlm.nih.gov/28029592/

  20. Ricci E, Viganò P, Cipriani S, Somigliana E, Chiaffarino F, Bulfoni A, et al. Coffee and caffeine intake and male infertility: a systematic review. Nutr J. 2017 Jun 24;16(1):37. doi:10.1186/s12937-017-0257-2. Available from: https://pubmed.ncbi.nlm.nih.gov/28646871/

  21. Lü L, Liu Y, Yang Y, et al. Bisphenol A exposure interferes with reproductive hormones and decreases sperm counts: a systematic review and meta-analysis of epidemiological studies. Toxics. 2024 Apr;12(4):e0294. doi:10.3390/toxics12040294. Available from: https://pubmed.ncbi.nlm.nih.gov/38668517/

  22. Wang H, He H, Wei Y, et al. Do phthalates and their metabolites cause poor semen quality? A systematic review and meta-analysis of epidemiological studies on risk of decline in sperm quality. Environ Sci Pollut Res Int. 2023 Mar;30(12):34214-28. doi:10.1007/s11356-022-24215-x. Available from: https://pubmed.ncbi.nlm.nih.gov/36504299/

  23. Ellis LB, Molina K, Robbins CR, et al. Adult organophosphate and carbamate insecticide exposure and sperm concentration: a systematic review and meta-analysis of the epidemiological evidence. Environ Health Perspect. 2023 Nov;131(11):116001. doi:10.1289/EHP12678. Available from: https://pubmed.ncbi.nlm.nih.gov/37966213/

  24. Giulioni C, Falsetti F, Maurizi V, et al. The impact of heavy metals exposure on male fertility: a scoping review of human studies. J Basic Clin Physiol Pharmacol. 2025 Apr 22;36(2-3):129-37. doi:10.1515/jbcpp-2025-0049. Available from: https://pubmed.ncbi.nlm.nih.gov/40256817/

  25. Afeiche MC, Gaskins AJ, Williams PL, Toth TL, Wright DL, Tanrikut C, et al. Processed meat intake is unfavorably and fish intake favorably associated with semen quality indicators among men attending a fertility clinic. J Nutr. 2014 Jul;144(7):1091-8. doi:10.3945/jn.113.190173. Available from: https://pubmed.ncbi.nlm.nih.gov/24850626/

  26. Reed KE, Camargo J, Hamilton-Reeves J, et al. Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies. Reprod Toxicol. 2021 Mar;100:60-7. doi:10.1016/j.reprotox.2020.12.019. Available from: https://pubmed.ncbi.nlm.nih.gov/33383165/

Alex Hardy
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