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If you’re struggling with male infertility, you’re not alone. Studies show that men’s sperm count is declining. Over the last 40 years, it’s gone down by 50%–60%.
Researchers aren’t exactly sure what’s causing this shift, but lifestyle seems to be a part of the problem. Lifestyle factors like diet don’t just affect your health; they also impact sperm. Here’s how to design a male fertility diet that works for you.
Key Takeaways
- Male infertility is a common problem that’s on the rise.
- Diet plays a significant role in male fertility.
- Male fertility relies on the shape, concentration, volume, and motility of sperm.
- Foods that promote inflammation, obesity, and diabetes negatively impact male fertility.
- Processed foods can actually worsen sperm parameters.
- Men should cut back on sugary beverages and high-fat meat for fertility.
- Men have better fertility when they eat plenty of fruits, vegetables, and seafood.
- The impact of dairy on male fertility is unclear, with better outcomes for low-fat dairy than high-fat dairy.
- Soy doesn’t seem to be a significant issue for male fertility.
- Looking at your overall diet and lifestyle habits is more important for male fertility than stressing every detail.
What Are the Causes of Male Infertility?
These three issues are responsible for 90% of male infertility:
- Low sperm concentration in the semen (oligospermia)
- No or reduced sperm motility (asthenozoospermia)
- Irregularly shaped sperm (teratozoospermia)
Studies have shown that diet is directly linked with all of these sperm characteristics. The underlying driver of diet-related fertility problems is something known as oxidative stress. Understanding how to prevent or reduce oxidative stress helps keep your body healthy and fertile.
What’s the Link Between Food, Fertility, and Oxidative Stress?
One of the chief factors of reduced sperm quality is oxidative stress. It’s linked to a higher risk of infertility. It’s also associated with hormone and immune system disorders.
Eating too much unhealthy and processed food can lead to health conditions that impact fertility. In general, people with obesity, prediabetes (insulin resistance), and type 2 diabetes have more oxidative stress. Food also affects the natural bacteria in the intestines. If there’s an unhealthy balance of bacteria, called intestinal dysbiosis, oxidative stress increases.
Oxidative stress increases inflammation and the production of harmful substances in the body. It also promotes the conversion of testosterone to a form of estrogen, called estradiol. These changes combined negatively affect male fertility.
Dietary factors that raise oxidative stress:
- A diet that’s high in calories but low in nutrition
- High intake of saturated fats and trans-fatty acids
- A high sugar diet
Obesity and high blood sugar levels (hyperglycemia) raise the risk of secondary hypogonadism. Men with hypogonadism don’t make enough testosterone. They also have lower levels of SHBG, aka sex hormone-binding protein.
Hyperglycemia also harms sperm motility and the fertilization process. Because of all these relationships, it’s clear that good nutrition is an essential part of male infertility treatment.
What’s the Ideal Male Fertility Diet?
In general, a male fertility diet should focus on high-quality, nutritious foods. It shouldn’t have too much sugar, refined carbs, or unhealthy fats. Focusing on foods that boost male fertility can help crowd out less beneficial choices. Here’s what that looks like in practical terms.
Fish and seafood
Not all fats in the diet are created equal. Some fats are healthy fats, and others aren’t. When it comes to male fertility, omega-3 fatty acids are associated with higher sperm count and concentration. They also improve sperm motility, which is the ability to swim to the egg. All of these factors are good for male fertility.
In one study, men who ate at least 2.4 servings of fish per week had a higher sperm count and more normally-shaped sperm than men who ate 0.8 weekly servings or less.
Regular seafood consumption is linked to better fertility outcomes for both men and women attempting to conceive naturally.
Processed meats
Processed meats are a common source of trans and saturated fats. High intake of these unhealthy fats is linked to poor sperm motility. Foods like bacon, ham, sausages, hot dogs, deli meats, salami, and canned meats aren’t considered healthy for male fertility. Here’s why.
A study of couples undergoing in vitro fertilization (IVF) found that eating processed meat reduces the likelihood of successful fertilization. Men in the group with the highest processed meat intakes had a 28% lower rate of fertilization. Men with the lowest intakes had higher fertilization rates.
In another study, men who ate more processed meats had 23.2% fewer normally-shaped sperm than those who ate the least amount of processed meat. Other semen characteristics weren’t affected. However, this study found a link between processed meat intake and low sperm concentration.
Fruits and veggies
Fruits and vegetables provide fiber and antioxidants, including several vitamins. Studies suggest a male fertility diet rich in fruits and vegetables is protective of the sperm.
Boost your intake by making an effort to include fruits or vegetables at every meal. They also make great, quick, and easy snacks. Tossing an apple in your lunch bag, adding frozen fruit to yogurt or oatmeal, or sauteeing some veggies alongside your eggs are small changes that can make a big difference.
Dairy
The findings on dairy aren’t quite as clear. Some studies suggest that higher dairy intake is associated with unhealthy sperm. Others show the opposite.
In most of the world, commercial dairy products come from pregnant cows. As a result, they’re naturally high in estrogen and other hormones. This may negatively affect male development and reproduction.
However, there’s some evidence that low-fat dairy is good for male fertility. Low-fat dairy products, like skim milk, may increase sperm motility and concentration.
Soy
Soy is a rich source of isoflavones. These natural plant compounds are a type of phytoestrogen. Men may be concerned that soy leads to higher female hormone levels. But research has not connected soy intake with higher estrogen or lower testosterone levels. So far, it seems soy isn’t worth worrying about.
Sugars and sweetened beverages
In general, a diet that’s high in sugar is inflammatory. It promotes oxidative stress, which isn’t good for sperm. Sugar intake is strongly linked to obesity and type 2 diabetes, especially when that sugar comes in the form of a drink.
The problem with sugar-sweetened beverages is that it’s easy to lose track of how much sugar your body is getting. Sugary drinks provide a quick dose of sugar without helping you feel full or providing other important nutrients. Swapping sweet drinks for water can go a long way to improve your health and fertility.
Caffeine
Coffee drinkers can rejoice. A large meta-analysis with approximately 30,000 participants found no significant effects of coffee consumption on semen quality. But that’s not to say all sources of caffeine are harmless.
Another systematic review involving around 20,000 men found that in most of the studies, semen parameters were affected by cola-containing beverages and caffeine-containing soft drinks. These effects weren’t seen with caffeine from coffee, tea, and cocoa drinks.
However, these findings aren’t totally straightforward. Many different factors make up a healthy diet.
It’s possible that the sugar in sodas (or other unhealthy food choices) is responsible for the negative effects of cola on sperm. It’s also possible that men who drink coffee and tea also eat more fruits and vegetables or eat more seafood. Ultimately, looking at the big picture of your diet is more important than nitpicking every item.
Dietary Patterns That Boost Fertility in Men
The best diet for male fertility is one that’s rich in nutrients. It has the right balance of calories to fuel your body without causing excess weight gain or inflammation. It should support a healthy metabolism, digestion, and intestinal bacteria. It also needs to lower oxidative stress by supplying protective antioxidants and other beneficial nutrients.
Experts often point to the Mediterranean diet as a good example of healthy eating. This way of eating focuses on fruits, vegetables, whole grains, and healthy fats. It includes foods like seafood, nuts, and olives. Perhaps one of the main points of the Mediterranean diet is that it’s not processed. Instead of choosing packaged foods with lots of additives, you’ll focus on whole foods from the garden and grocery store.
Other Factors Affecting Male Fertility
A healthy male fertility diet is a good start. But it’s not the only way to increase your chances of fathering a child. Other healthy lifestyle habits that can help include:
- Living an active lifestyle
- Getting enough sleep
- Managing stress
- Maintaining a healthy body weight
Read more: Semen Health: How To Produce More Sperm?
If you’re concerned about male fertility, talk to your healthcare provider. They can help evaluate your lifestyle and run tests to see if a specific issue is to blame. Getting help sooner rather than later can help you find solutions to increase your chances of creating the life you want.
FAQs
The best foods for male fertility are unprocessed, whole foods. A male fertility diet should be based on fruits, vegetables, seafood/fish, nuts, and whole grains.
You can boost male fertility by avoiding sugar and unhealthy fats. Staying away from processed food is a good step to help reach this goal. In addition, a healthy lifestyle that prioritizes physical activity, stress management, and good sleep can also help.
There’s no single magic food for male fertility. Eggs can be a great part of a healthy male fertility diet. They have protein and vitamins that are good for the body and sperm.
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