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aving provided fertility nutrition and lifestyle guidance for over a decade, it’s true to say that for non LGBTQIA couples, 90% of the time, it’s the female partner who first contacts us for support. Happily, this does seem to be shifting in more recent years and it’s important to emphasise that at least half of all fertility barriers involve the male partner. The good news? There are known root causes of male (or partner providing sperm) subfertility which respond to and are modifiable with lifestyle and nutrition. 

There are of course medical conditions which your urologist or specialist will need to investigate, and which fall outside of the scope of this article. In this guide, we’ll examine some of the key factors affecting sperm health and how simple, science-backed shifts may help support the body’s natural capacity to conceive by improving male fertility naturally.

📉 The Decline in Male Fertility

Over the past 50 years, a significant decline in sperm count, motility, and overall semen quality has been documented globally. A meta-analysis spanning decades found that sperm counts have more than halved since 1973, raising urgent questions about environmental, dietary, and lifestyle influences on male reproductive health [1]. 

🔬 Understanding Semen Analysis

A semen analysis is a straightforward test that evaluates: 

  • Volume: the amount of ejaculate 
  • Concentration: number of sperm per millilitre 
  • Motility: how well sperm can swim 
  • Morphology: shape and structure of the sperm 

These factors all influence the ability to conceive. Ideally, two analyses should be performed, spaced at least a few weeks apart, to provide a full picture [2]. 

🧪 The Role of DNA Fragmentation

Beyond the basic semen parameters, sperm DNA fragmentation is a critical marker of sperm quality. High fragmentation levels have been linked to lower pregnancy rates, higher miscarriage risk, and poorer IVF/ICSI outcomes. DNA damage is often driven by oxidative stress, infection, heat, or environmental toxins [3]. Testing can be particularly helpful in cases of recurrent miscarriage or unexplained infertility. 

⚡ The Role of Oxidative Stress in Sperm Health

One of the most significant, yet often overlooked, factors in male fertility is oxidative stress. This occurs when there’s an imbalance between free radicals and the body’s ability to neutralise them with antioxidants. For sperm, which are particularly delicate cells, oxidative stress can damage the outer membrane and DNA within. This may affect their motility, morphology, and overall function [4]. In fact, high levels of oxidative damage are commonly found in men with unexplained infertility and are strongly linked with poor outcomes in IVF and miscarriage risk [3]. 

The hopeful part? Nutrition is one of our most powerful tools for restoring balance. A diet rich in antioxidants such as vitamin C (from berries and citrus), vitamin E (from nuts and seeds), selenium (from Brazil nuts and mushrooms), zinc (from seafood, eggs, and pumpkin seeds), and CoQ10 (found in oily fish and also available in supplement form). These antioxidants via food and additional supplementation may have the potential to protect sperm from oxidative damage, improve motility, and support healthier fertilisation potential [5][6]. 

🥗 Nutrition and Lifestyle: Building Blocks of Fertility 

🌿 The Mediterranean Diet and Male Fertility

Diets rich in vegetables, fruits, whole grains, legumes, fish, nuts, olive oil and minimal in red or processed meat have consistently been associated with better sperm parameters [7]. 

🥜 Nuts for Nourishment

Daily nut intake (such as almonds, walnuts or hazelnuts) has been shown to support sperm count, vitality, motility and morphology in healthy men [8]. 

💊 Supplements to Support Sperm Health 

  • L-Carnitine: Supports energy metabolism and sperm motility [9] 
  • CoQ10: Improves sperm motility and mitochondrial function [6] 
  • Ashwagandha: Shown to improve sperm count, motility, and hormone levels [10] 
  • Vitamin C & E: Powerful antioxidants that protect sperm from DNA damage [5] 
  • Zinc & Selenium: Essential for spermatogenesis and sperm structure [11] 

Always consult a registered nutritional therapist or practitioner before beginning any supplement regimen. Whilst we need good quantities of antioxidants, we don’t want to have too many or too high supplementation. This is a Goldilocks type situation where we want to get it just right. More isn’t always better. 

🍷 Lifestyle & Toxin Awareness 

Key factors that impair sperm health: 

  • Alcohol: Linked with lower sperm volume and poorer morphology [12] 
  • Smoking and vaping 
  • Heat exposure (e.g. hot tubs, laptops on lap) 
  • Plastics and pesticides (especially BPA and phthalates) 
  • Chronic stress, which can disrupt hormonal signalling 
  • Over exercising, which may impact hypothalamic-pituitary-testicular (HPT) function, increase oxidative stress and chronic inflammation. 

Small, consistent changes can help reduce this burden and promote resilience. 

Age and Male Fertility  

It’s often believed that male fertility doesn’t alter with age, but sperm quality can decline over time. After age 35, sperm motility and morphology typically decrease, and DNA damage increases [13]. Older paternal age has also been linked with increased risk of conditions such as autism, schizophrenia, and lower cognitive outcomes in offspring [14]. If the male partner is approaching 40+, it’s even more vital to consider diet and lifestyle factors. 

Improving Male Fertility Naturally

Male fertility is dynamic and responsive. With the right information, nutrition, and lifestyle support, many men may significantly improve their reproductive health and their partners’ chances of conception and a healthy pregnancy.  

Nothing is wasted, supporting fertility through diet and lifestyle doesn’t just enhance your chances of conception, it also lays the foundation for healthy ageing and long-term vitality; supporting hormone balance, cardiovascular health, and cellular resilience for years to come. 

If you suspect you may be experiencing any of the conditions mentioned in this article, please consult your medical provider to ensure you receive the best standard of care. Nutritional therapy can be a valuable part of your support team, but it should not replace medical advice or treatment.

For further information on working with Eli Sarre or booking a consultation please contact us

 

📝 References
  1. Levine H, Jørgensen N, Martino-Andrade A, Mendiola J, Weksler-Derri D, Jolles M, Pinotti R, Swan SH. Temporal trends in sperm count: a systematic review and meta-regression analysis of samples collected globally in the 20th and 21st centuries. Hum Reprod Update. 2023 Mar 1;29(2):157-176. doi: 10.1093/humupd/dmac035. PMID: 36377604. 
  1. Cooper TG, Noonan E, von Eckardstein S, Auger J, Baker HW, Behre HM, Haugen TB, Kruger T, Wang C, Mbizvo MT, Vogelsong KM. World Health Organization reference values for human semen characteristics. Hum Reprod Update. 2010 May-Jun;16(3):231-45. doi: 10.1093/humupd/dmp048. Epub 2009 Nov 24. PMID: 19934213.. 
  1. McQueen DB, Zhang J, Robins JC. Sperm DNA fragmentation and recurrent pregnancy loss: a systematic review and meta-analysis. Fertil Steril. 2019 Jul;112(1):54-60.e3. doi: 10.1016/j.fertnstert.2019.03.003. Epub 2019 May 2. PMID: 31056315. 
  1. Tremellen K. Oxidative stress and male infertility–a clinical perspective. Hum Reprod Update. 2008 May-Jun;14(3):243-58. doi: 10.1093/humupd/dmn004. Epub 2008 Feb 14. PMID: 18281241. 
  1. Hamidian S, Talebi AR, Fesahat F, Bayat M, Mirjalili AM, Ashrafzadeh HR, Rajabi M, Montazeri F, Babaei S. The effect of vitamin C on the gene expression profile of sperm protamines in the male partners of couples with recurrent pregnancy loss: A randomized clinical trial. Clin Exp Reprod Med. 2020 Mar;47(1):68-76. doi: 10.5653/cerm.2019.03188. Epub 2020 Mar 1. PMID: 32146776. 
  1. Balercia G, Mancini A, Paggi F, Tiano L, Pontecorvi A, Boscaro M, Lenzi A, Littarru GP. Coenzyme Q10 and male infertility. J Endocrinol Invest. 2009 Jul;32(7):626-32. doi: 10.1007/BF03346521. Epub 2009 May 21. PMID: 19509475. 
  1. Petre GC, Francini-Pesenti F, Di Nisio A, De Toni L, Grande G, Mingardi A, Cusmano A, Spinella P, Ferlin A, Garolla A. Observational Cross-Sectional Study on Mediterranean Diet and Sperm Parameters. Nutrients. 2023 Dec 1;15(23):4989. doi: 10.3390/nu15234989. PMID: 38068847. 
  1. Salas-Huetos A, Moraleda R, Giardina S, Anton E, Blanco J, Salas-Salvadó J, Bulló M. Effect of nut consumption on semen quality and functionality in healthy men consuming a Western-style diet: a randomized controlled trial. Am J Clin Nutr. 2018 Nov 1;108(5):953-962. doi: 10.1093/ajcn/nqy181. PMID: 30475967.. 
  1. Balercia G, Regoli F, Armeni T, Koverech A, Mantero F, Boscaro M. Placebo-controlled double-blind randomized trial on the use of L-carnitine, L-acetylcarnitine, or combined L-carnitine and L-acetylcarnitine in men with idiopathic asthenozoospermia. Fertil Steril. 2005 Sep;84(3):662-71. doi: 10.1016/j.fertnstert.2005.03.064. PMID: 16169400. 
  1. Ambiye VR, Langade D, Dongre S, Aptikar P, Kulkarni M, Dongre A. Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evid Based Complement Alternat Med. 2013;2013:571420. doi: 10.1155/2013/571420. Epub 2013 Nov 28. PMID: 24371462. 
  1. Colagar AH, Marzony ET, Chaichi MJ. Zinc levels in seminal plasma are associated with sperm quality in fertile and infertile men. Nutr Res. 2009 Feb;29(2):82-8. doi: 10.1016/j.nutres.2008.11.007. PMID: 19285597. 
  1. Ricci E, Al Beitawi S, Cipriani S, Candiani M, Chiaffarino F, Viganò P, Noli S, Parazzini F. 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. Epub 2016 Oct 18. PMID: 28029592. 
  1. Sharma, R., Agarwal, A., Rohra, V.K. et al. Effects of increased paternal age on sperm quality, reproductive outcome and associated epigenetic risks to offspring. Reprod Biol Endocrinol 13, 35 (2015). https://doi.org/10.1186/s12958-015-0028-x 
  1. Janecka M, Haworth CMA, Ronald A, Krapohl E, Happé F, Mill J, Schalkwyk LC, Fernandes C, Reichenberg A, Rijsdijk F. Paternal Age Alters Social Development in Offspring. J Am Acad Child Adolesc Psychiatry. 2017 May;56(5):383-390. doi: 10.1016/j.jaac.2017.02.006. Epub 2017 Mar 6. Erratum in: J Am Acad Child Adolesc Psychiatry. 2017 Jul;56(7):628. doi: 10.1016/j.jaac.2017.05.013. PMID: 28433087.