The importance of diet in sperm production cannot be understated. Not only does a healthy diet provide the necessary nutrients for sperm production, but it also helps maintain a healthy weight and reduces the risk of diseases that can impair fertility. Additionally, certain nutrients have been shown to improve sperm quality, including antioxidants and essential fatty acids. However, certain foods and substances should be avoided as they can negatively impact sperm production and overall reproductive health. By making mindful dietary choices, men can actively support their reproductive health and potentially improve their fertility. In this article, RCC explains the crucial role of food for men’s fertility.

How can a diet impact spermatozoa production in male fertility?

A poor diet can also lead to obesity and hormonal imbalances. These imbalances can affect testosterone levels and sperm production. A diet high in processed foods, excess sugar, and trans fats can also negatively impact sperm health.

Poor food choices can lead to inflammation

A diet high in processed and fatty foods can lead to inflammation in the body, which can negatively impact male fertility. Indeed, inflammation can damage the cells that produce sperm, leading to a decrease in both quantity and quality of sperm. Obesity, often a result of a poor diet and excess food intake, can also contribute to infertility by decreasing testosterone levels and impacting the function of reproductive organs. Taking steps to improve one’s diet and maintain a healthy weight can help reduce inflammation and improve fertility.

Obesity can damage men’s reproductive system

Obesity can have a negative impact on a man’s reproductive health. Excess weight can lead to an increase in estrogen levels, which can decrease sperm count and impair sperm function. Obesity can also contribute to erectile dysfunction and lower testosterone levels. Additionally, it can increase the risk of conditions like diabetes and high blood pressure, which can further affect fertility and sexual function. It is important for men to maintain a healthy weight through a balanced diet and regular exercise to protect their reproductive health.

The future dad’s diet impacts the future baby’s health

In addition to impacting their own health, a father’s diet can also influence the development of the future child. A poor diet high in processed foods and low in essential nutrients can lead to decreased sperm count and reduced sperm motility, potentially leading to fertility issues. Indeed, a study from McGill University has shown that poor dietary choices in men’s diet can increase the risk of genetic abnormalities and birth defects, as well as increase the likelihood of obesity and chronic diseases in the child later in life. So for all prospective fathers out there, remember that your diet not only impacts your own health, but also has a significant impact on the development and long-term health of your future child.

Key nutrients and foods for a healthy spermatozoa production?


A study conducted in 2018 found that adding 60 gr of nuts per day to the diets of men aged 18-35 improved their sperm quality by 16% and increased their sperm mobility by 6%. This valuable information shows how incorporating nuts into one’s diet can improve male fertility and aid in the treatment of infertility. It also highlights the importance of a balanced, nutrient-rich diet for reproductive health. In addition to providing zinc, nuts are also a good source of healthy fats, protein, and antioxidants. Including them as part of a well-rounded diet can have numerous benefits for overall health and fertility.


White and fatty fish, like salmon and tuna, are rich in omega-3 fatty acids. These essential fatty acids have been shown to improve sperm quality and fertility in men. Omega-3s also aid in the production of hormones involved in reproduction. In addition, these types of fish are high in vitamin D, which has been linked to improved sperm motility. Eating white and fatty fish regularly can be a simple and delicious way for men to support their fertility and reproductive health. Adding these types of fish to your diet a few times a week can make a significant impact on sperm quality and overall fertility.


Zinc is an essential mineral for healthy spermatozoa. It helps to keep the sperm cell head shape normal and increases sperm count. In addition to being found in foods like oysters, beef, and pumpkin seeds, zinc can also be taken as a supplement. Studies have shown that men with low levels of zinc may benefit from increasing their intake of this mineral. In terms of fertility, zinc plays a role in testosterone production and can also improve the quality and motility of sperm. Also, it’s important to note that too much zinc can actually be harmful, so it’s best to consult with a healthcare professional before starting a supplement regimen.


Iron is an essential mineral for both male and female fertility. The body uses iron to produce sperm and eggs, as well as to maintain the health of reproductive tissues. Without enough iron, a man may have low sperm count and impaired sperm function. In women, iron deficiency can lead to irregular periods and difficulty conceiving. Some good sources of iron include red meat, poultry, fish, beans, lentils, spinach, and fortified cereals. To maximize absorption of iron from plant-based sources, eat them with a source of vitamin C such as citrus fruits or bell peppers. Consult with your healthcare provider about taking an iron supplement if necessary. Ensuring adequate intake of iron can support reproductive health and enhance fertility for both men and women.

Vitamin B9

Folate, also known as vitamin B9, is an important nutrient for male fertility. It helps with the creation and maturation of sperm, and a deficiency can lead to abnormal sperm. Foods high in folate include leafy greens, beans, nuts, and citrus fruits. It is also often added to fortified grains such as bread and cereal. Taking a daily folate supplement can also help ensure adequate intake for healthy sperm production.

What food to reduce/avoid to improve sperm quality?

It is important to avoid sugar, pesticides, chemicals, and ultra-processed foods in order to improve sperm quality. These substances can have negative effects on fertility and overall health. Consuming too much sugar can lead to weight gain and inflammation, both of which can negatively impact sperm production and quality. Pesticides and chemicals can also affect hormonal balance and sperm health. Ultra-processed foods often contain additives and preservatives that can have similar negative effects on fertility. Let’s dig deeper on that topic!


Sugar can have detrimental effects on sperm quality. Consuming too much sugar can lead to a condition known as insulin resistance, which has been linked to poor semen quality and decreased fertility in men. In addition, high levels of sugar in the bloodstream can also lead to an increase in harmful molecules known as “reactive oxygen species,” which can damage sperm DNA and decrease its ability to fertilize an egg. To improve your sperm production, it is important to limit or avoid sugary foods and beverages.

Processed meat

Eating processed meat, like hot dogs, bacon, and deli meats, has been linked to lower sperm count and poorer sperm quality. These meats often contain preservatives and chemicals that can negatively impact reproductive health. In addition, processed meats are high in saturated fat and have been associated with increased risk of heart disease. Overall, a diet high in processed meats can lead to poor overall health and decreased fertility. It’s important for men to limit their intake of processed meats and focus on a balanced diet with plenty of fruits, vegetables, whole grains, and lean protein sources.


Alcohol can decrease testosterone levels and quality of sperm. It can also lead to erectile dysfunction and decrease libido, leading to difficulties with conception. By reducing or eliminating alcohol intake, men can significantly improve their fertility and chances of successful conception.

RCC, the fertility clinics with a holistic approach

RCC fertility clinics are experts in helping couples to get pregnant and start a family. With our holistic approach, we believe that nutrition and lifestyle in general play a crucial role in fertility, and we want to help you get the best chances in conceiving. We offer a wide variety of services and treatments to help couples conceive, including in-vitro fertilization (IVF) and intracytoplasmic sperm injection (ICSI). If you are looking to start a family, make an appointment with RCC today!

The diet impact on men’s fertility: 5 key insights

  1. A poor diet not only affects the health of the future father, but also his future child’s (obesity, inflammation etc.);
  2. Processed food, sugar, alcool, chemicals and pesticides can lead to fetus abnormalities;
  3. Foods and nutrients such as zinc, iron, folate, fish and nuts are essentials for for healthy spermatozoa production;
  4. Sugar, processed meat, alcohol and ultra-processed foods in general need to be reduced/avoided to get the best chances to conceive;
  5. The RCC fertility clinics offer a wide variety of treatment for patients, and a holistic approach to guide men into a better diet.