---
title: "Male Fertility Diet"
entity: "blog"
canonical_url: "https://www.drlizaklassen.com/blog/nutrition-for-male-fertility"
markdown_url: "https://www.drlizaklassen.com/llms/blog/nutrition-for-male-fertility"
lastmod: "2024-08-22T23:30:00.000Z"
---

Spermatogenesis (or the production of sperm) is a 90-day process, lifestyle factors like diet, exercise, alcohol consumption, cannabis use and environmental exposures all have significant impacts on semen parameters. Within 90 days we can see dramatic shifts in semen parameters when simple lifestyle interventions are made consistently. And these are the dietary interventions (both nutrition and legal drugs) that have the MOST impact on improving male fertility. 

## REDUCE These Foods for Fertility

### Trans and Saturated Fats

Trans fats and saturated fats harm both sperm parameters and male hormone function. Men with the highest trans-fat intake have lower sperm counts and have also been shown to have lower testosterone levels and lower testicular volume. The main sources of trans fats are fast food, convenience foods, and processed and red meats. Dairy can be a large source of saturated fat for many patients. Choose lower-fat dairy as much as possible.

### Red Meat

Red meat contains a high saturated fat content which has a greater impact on hormone levels in men than leaner meats such as chicken. Some studies show that the higher levels of red meat men eat, the lower their sperm quality and motility. Swap red meat choices for leaner meats such as chicken and fish. Ideally, reduce your red meat consumption to less than once per week. **Specifically processed meat has been shown to impact male factor fertility

### Overeating

One of the most impactful things a man can do to support his fertility is to eat a diet that supports his exercise levels and a healthy body weight. Overeating (over-fuelling) causes inflammation and changes hormone levels. Even healthy foods, when overeating, can reduce fertility and overall health.

## INCREASE These Foods for Fertility

### Fish and Fish Oil

Choosing fish as a protein source improves polyunsaturated fats in the diet. “PUFAs” support healthy fertility and concentrate in the testes. Men who eat more fish in their diet have better markers of fertility and improved semen antioxidant status.

● Dose - ≥2 servings/week

● Consider supplementing with an Omega-3 fatty acid – 2-4g/day

### Fruits and Vegetables

Fruits and vegetables are our primary source of antioxidants in our diet. Antioxidants protect sperm from damage and support fertility. Men who have the highest intake of fruits and vegetables have the greatest antioxidant levels in semen. Choose a variety of fruits and vegetables and work towards a total intake of 5 cups per day.

TOMATOES – high in lycopene, just 8mg/day improved sperm concentration/ motility/morphology. Aim for 1 cup of tomato juice/day.

### Seeds, Nuts and Olive Oil (HEALTHY FATS)

The Mediterranean diet has been shown to be the best dietary pattern for most health concerns, including fertility. In addition to fish and a variety of fruits and vegetables, the Med diet focuses on healthy oils and fats from olive oil, nuts and seeds. Choose these fat sources over trans fats and saturated fat, by working to replace oils wherever possible. Work towards 1-2 tbsp of olive oil per day and 1 serving of nuts (1/4 cup). Choose unsalted nuts such as pistachios, almonds or walnuts. Aim for½ cup/day to improve sperm parameters (almonds, walnuts, hazelnuts)

## Legal Drugs, Is There a Safe Amount for Fertility? 

### Alcohol

Occasional alcohol consumption may not have a significant impact on fertility rates in men, but daily drinking and/or binge drinking (consuming 3-4 drinks in one sitting) decreases sperm quality and semen volume. Studies are showing that if a male partner consumes alcohol before an IVF procedure the success rates are lower. It’s recommended to completely abstain from alcohol for 4 weeks before IVF.

### Caffeine

In very large research studies, there has been no link between the use of caffeine and male fertility with doses <400mg/day. Caffeine can have a negative impact on sleep and should be avoided in the later hours of the day. Coffee can also be a vehicle for sugar! Black coffee has positive health effects whereas a “double-double” is a lower nutritional choice due to the added sugar.

### Cannabis

Studies have shown that Tetrahydrocannabinol (THC), the active ingredient in marijuana, can have negative effects on sperm health. THC can interfere with the production and release of hormones such as testosterone (and we often see lower testosterone), which are important for sperm production. It can also affect the function of sperm, leading to reduced sperm count, motility, and morphology.

Quitting marijuana use can have a positive impact on sperm health, after 3 months. Studies have shown that men who stopped using marijuana had significant improvements in sperm count, motility, and morphology. Therefore, avoiding or limiting marijuana use can have multiple benefits for overall health and reproductive health.

### Cigarettes and Nictoine

Both Cigarette and Nicotine use (yes, Vapes and Zyn included) decreases sperm concentration, decreases motility, results in fewer normally shaped sperm (morphology), and increases sperm DNA damage. This can delay the time to conception and increase the risk of miscarriage due to chromosomal abnormalities

## Nutrition Matters for Male Fertility 

Choosing a Mediterranean-style diet with a focus on fruits and veggies, healthy fats and fish/fish oil while limiting red meat, saturated fats, and legal drugs (including coffee, alcohol and cannabis) all positively impact semen parameters and male factor fertility. These simple lifestyle changes can have a profound impact on you and your future babe.

About the Author

## Dr. Liza Klassen, ND

A fertility-focused ND who bridges the medical and emotional aspects of fertility, recognizing that the journey to conception is not solely clinical but also deeply personal. She is passionate about helping her patients achieve and maintain healthy pregnancies whether natural or assisted and works collaboratively with reproductive endocrinologists and ART team to deliver high-quality & efficacious care.

Watch how Dr. Liza can Help