What foods are beneficial to sperm health?

Photo by Siobhan Calder

Estimates of male factor infertility vary and the evidence isn’t clear cut, with limitations identified in the studies available. However, there is a large body of evidence suggesting that semen quality is declining (this is measured by parameters such as count, motility and morphology). One study suggested that semen count was down 60% since 1973. There is geographical variation in this decline, which suggests that there is also a potential environmental impact.

Testicles are constantly making new sperm, in a process known as spermatogenesis. So, there is an opportunity to impact upon these semen quality markers. Male reproductive care should ideally begin at least 3 months before conception or fertility treatment, as this process of sperm production takes 65-90 days. 

Factors that can influence sperm health include;

• Obesity

• Chronic disease

• Tobacco, alcohol, cannabis

• Stress

• Infections, genetic factors and body issues (e.g. varicoceles)

• Immunology factors (such as the celiac disease or the production of antisperm antibodies)

• Toxins (such as diesel, dioxins in plastics, lead, and environmental pollutions)

• Exposure to radiations

• Xenoestrogens (compounds found in plastics, pesticides, chemicals with the ability to mimic estrogen in the body)

• Heat (think tight underwear or cycling gear, hot tubs, saunas)

Importantly, there is increasing evidence that poor diet may play a crucial role in contributing to the ongoing decrease in sperm health parameters (1).

So, what foods are beneficial for sperm health? And what should be avoided?

Include…

1. Walnuts - studies found that adding walnuts to the diet improved sperm motility, vitality and morphology (2). This is likely due to walnuts being a rich source of antioxidants such as vitamin E and selenium, important nutrients for sperm health.

2. Plenty of (ideally organic) fruit and veg - aiming for 1-2 portions of fruits (with a focus on berries) & 7+ portions of veg a day. Research from a fertility clinic found men who ate higher proportions of fruit & veggies, particularly leafy greens, had higher sperm concentrations & motility(3). The benefits to sperm health seen is not surprising given the high anti-oxidant content of whole plant foods, such as co-enzyme Q10, vitamin C, and lycopene; all beneficial to sperm health. However, higher pesticide residue fruits and vegetables have been found to be associated with fewer morphologically normal sperm, lower concentrations and total motility counts. Therefore, focusing on organic is important when increasing intakes of fruits and vegetables. I appreciate this can come with a cost increase, so as a minimum think about prioritising the ‘dirty dozen’. These are those that have been found to have the highest pesticide residues when screened by the US based Environmental Working Group. Their website also highlights the ‘clean 15’, those with the lowest pesticide residues, which should help prioritise when shopping for produce.

3. Fish & shellfish - high intakes of processed meats has been associated with poorer sperm parameters, whereas regular shellfish consumption has been correlated with higher sperm motility. This is likely due to it being a rich source of zinc, an important nutrient for male fertility (4). Also, focus on swapping out the processed meats for oily fish 2-3 times a week, due to the high omega-3 content which evidence has shown can improve semen quality parameters in infertile men and men from couples seeking fertility treatment (5).

Avoid…

The following have all been associated with negative impacts on semen quality… 

1. Processed meats - possibly linked to the trans fatty acid content and the natural and synthetic oestrogens in meat (6)

2. Trans fats - In regard to fatty acids, the lipid composition of the sperm membrane has a significant effect upon the functional health characteristics of sperm. Higher levels of trans-fatty acids in sperm were associated with lower sperm concentrations (7,8), and higher intakes in the diet were associated with lower sperm counts in young men (3). Natural trans fats can be found at low levels in meat and dairy. Whereas, artificial trans fats are found in partially hydrogenated vegetable oils which can sometimes be found in cakes, biscuits, hard margarines, takeaways, pastry, pies and fried foods.

3. BPA - bisphenol A, an industrial chemical used to make certain plastics is widespread in the environment. It can easily be absorbed by the human body via the diet and transdermal (skin) routes. More than 90% of the population in western countries display detectable BPA levels in the urine. Increasing BPA levels in the urine (indicative of increased exposure) have been found to be significantly associated with decreased sperm concentration, count, vitality, and motility (9). Lower exposure by swapping BPA lined cans for dried foods, swap plastic for glass where possible, use glass or steel water bottles, avoid heating plastics and say yes to email receipts and ditch printed copies (individual thermal receipts can contain BPA that is 250 to 1,000 times greater than the amount in a can of food).

If you want to chat about how you have focus on improving sperm health for fertility, book in for a discovery call here.

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1. Mann U, Shiff B, Patel P. Reasons for worldwide decline in male fertility. Curr Opin Urol. 2020 May;30(3):296–301. 

2. Robbins WA, Xun L, FitzGerald LZ, Esguerra S, Henning SM, Carpenter CL. Walnuts Improve Semen Quality in Men Consuming a Western-Style Diet: Randomized Control Dietary Intervention Trial1. Biol Reprod [Internet]. 2012 Oct 1 [cited 2022 Mar 16];87(4). Available from: https://academic.oup.com/biolreprod/article-lookup/doi/10.1095/biolreprod.112.101634

3. Salas-Huetos A, Bulló M, Salas-Salvadó J. Dietary patterns, foods and nutrients in male fertility parameters and fecundability: a systematic review of observational studies. Hum Reprod Update. 2017 Jul 1;23(4):371–89. 

4. Maldonado-Cárceles AB, Mínguez-Alarcón L, Mendiola J, Vioque J, Jørgensen N, Árense-Gonzalo JJ, et al. Meat intake in relation to semen quality and reproductive hormone levels among young men in Spain. Br J Nutr. 2019 Feb 28;121(4):451–60. 

5. Falsig A-ML, Gleerup CS, Knudsen UB. The influence of omega-3 fatty acids on semen quality markers: a systematic PRISMA review. Andrology. 2019 Nov;7(6):794–803. 

6. 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 Clinic123. J Nutr. 2014 Jul;144(7):1091–8. 

7. Chavarro JE, Furtado J, Toth TL, Ford J, Keller M, Campos H, et al. Trans fatty acid levels in sperm are associated with sperm concentration among men from an infertility clinic. Fertil Steril. 2011 Apr;95(5):1794–7. 

8. Collodel G, Castellini C, Lee JC-Y, Signorini C. Relevance of Fatty Acids to Sperm Maturation and Quality. Oxid Med Cell Longev. 2020 Feb 5;2020:7038124. 

9. Li D-K, Zhou Z, Miao M, He Y, Wang J, Ferber J, et al. Urine bisphenol-A (BPA) level in relation to semen quality. Fertil Steril. 2011 Feb 1;95(2):625-630.e4.