How to improve sperm quality through food
A popular saying is that you are what you eat. This is definitely true in terms of the food you eat and your sperm quality. Read this blog post to learn how much food can influence your sperm quality and how you can improve it by changing your diet.
Sperm quality can be influenced positively or negatively by the lifestyle choices you make every day. By avoiding cigarettes, fatty food, and alcohol you can ensure good sperm quality to improve your chances of conceiving without help from fertility clinics or a sperm donor. In this blog post, you can read about five types of food that studies have shown to impact sperm quality positively. We have also made a list of three types of food you should avoid when trying to conceive.
What determines sperm quality?
Sperm quality is the ability of sperm cells, or spermatozoa, to fertilize the egg. Sperm quality is connected to various factors like the number of sperm cells in an ejaculate, their ability to move, and their shape. The two most important factors in terms of sperm quality are the number of sperm cells in an ejaculate and their ability to move. Their shape is the least important factor in terms of quality.
- Sperm count: If you have more than 15 million spermatozoa per millimetre, your sperm count is normal. However, top-quality sperm may contain more than 200 million spermatozoa per millimetre.
- Sperm motility: If more than 40% of the sperm cells are alive and moving well, your sperm is considered good quality.
- Sperm morphology: Typical sperm have oval heads and long tails, but some sperm cells may have a shorter tail or two heads, making it harder for them to move and fertilize the egg.
Articles for men struggling with low sperm quality
5 types of foods that may improve sperm quality
The recommendations below are based on scientific studies. Follow the link in each section to read the full studies.
The male body constantly produces new sperm, resulting in changes in sperm quality over time. Most men will experience shorter or longer periods where their sperm quality is a bit better or a bit worse than normal. Even if you change your lifestyle, you must prepare to be patient. The body takes approximately three months to replace the old sperm. Therefore, you should be aware that the changes you make to your lifestyle may take some time before becoming visible in sperm tests.
Struggling to get pregnant?
If you have had unsuccessful fertility treatment using your own sperm, it may be worth considering other options like using a sperm donor. Contact us to learn more about the process and how to get started.
Omega-3 fatty acids
Omega-3 fatty acids are crucial for sperm membrane fluidity and function. In this study, 238 men struggling with infertility were given omega-3 fatty acid supplements over 32 weeks. Almost 90% of the men saw an improvement in their sperm count and concentration.
Some of the omega-3 fatty acids you can try incorporating into your diet are:
- Fatty fish (salmon, mackerel, sardines, herring)
- Flaxseeds and chia seeds
- Walnuts
- Omega-3 enriched eggs
Source: https://onlinelibrary.wiley.com
Antioxidant-rich foods
Antioxidants protect sperm cells from oxidative stress and damage, which may result in more healthy sperm cells. Eight antioxidants were analysed and compared against a placebo control to determine whether sperm quality improved in subfertile men. Overall, the men who increased their use of antioxidants experienced improved sperm quality. Especially, the antioxidants CoQ10 and carnitine proved to be effective in increasing sperm concentration and sperm motility.
Some of the antioxidant-rich foods you can try incorporating into your diet are:
- Berries (blueberries, strawberries, raspberries)
- Dark chocolate
- Nuts and seeds (walnuts, almonds, chia seeds, flaxseeds)
- Leafy green vegetables (spinach, kale, Swiss chard)
- Citrus fruits (oranges, grapefruits, lemons)
Source: https://pubmed.ncbi.nlm.nih.gov
Zinc rich foods
In this study, the scientists focused on men in fertility treatment and how to improve their chances of creating a live birth. Similar to the first study in this blog post, they found a link between increased use of antioxidants and improved chances of a live birth as a result of fertility treatment. They also found that zinc was an essential nutrient to improve sperm quality, as it is vital for sperm production.
Some of the zinc-rich foods you can try and incorporate into your diet are:
- Oysters
- Lean red meat (beef, lamb)
- Poultry (chicken, turkey)
- Legumes (beans, chickpeas, lentils)
- Nuts and seeds (pumpkin seeds, sesame seeds, cashews)
Source: https://www.cochranelibrary.com
Nuts
Nuts contain many of the nutrients and antioxidants that have been linked with improving sperm quality, that we already have touched upon. In this study, 119 men had to test whether a variety of nuts could help improve their sperm quality. The men had to adopt a Western-style diet, where half had their diet enriched with 60 grams of a mixture of nuts. After 14 weeks, the men had their sperm quality tested again. The men who adopted a Western-style diet enriched with nuts saw improvements in their sperm count, vitality, motility, and morphology. Some of the nuts known to improve sperm quality are:
- Walnuts
- Almonds
- Hazelnuts
- Cashews
Source: https://pubmed.ncbi.nlm.nih.gov
Supplements (vitamins)
Studies show that vitamins are a great supplement to increase your overall health. However, it is not only your overall health you could see improved through increased use of vitamins, it is also your sperm quality. The following two studies have analyzed how a healthy diet enriched with supplements might improve sperm count, motility, and morphology in the sperm of subfertile men. Especially vitamin C, vitamin E, and selenium have been shown to improve sperm quality. A varied diet containing food like vegetables, fish, poultry, and different types of seeds will automatically contain the vitamins needed.
Source: https://www.tandfonline.com and https://www.liebertpub.com
3 types of foods to avoid
When trying to improve your sperm quality it is important to know what type of foods to eat, but it is just as important to know what to avoid. You do not necessarily need to avoid the foods mentioned below, but based on the different studies, you should reduce your intake when trying to conceive.
- Processed meats: Processed meats, including sausages, hot dogs, bacon, and deli meats, are high in preservatives, sodium, and unhealthy fats. This study found a link between a high intake of processed food and low sperm quality. Instead of processed meat, you could try lean protein sources like fish, poultry, or legumes, which are known to improve sperm quality.
Source: https://www.ncbi.nlm.nih.gov - Soy: A high intake of soy-based foods like tofu, soy milk, or edamame beans may cause your sperm quality to decrease. The data from this study suggest that a higher intake of soy foods and soy isoflavones is associated with lower sperm concentration. Source: https://academic.oup.com
- PFAS: PFAS are everywhere, which makes it hard to create a study with a control group, as it is impossible to find men without some level of PFAS in their system. Despite this, studies have shown a link between high levels of PFAS and low sperm quality.
Source: https://ehp.niehs.nih.gov
Fertility treatment with donor sperm
If you have tried to improve your sperm quality through food without success, you may be tempted to explore other options like using donor sperm. The advantage of using a sperm donor, compared to adoption, is that your child has a genetic relation with your partner and any future siblings.
If you want to read more about fertility treatment with donor sperm, follow the link or contact our Customer Care Consultants. You can also follow the button below, to visit our free donor search.
Frequently asked questions about improving sperm quality through foods
How can I improve my sperm quality naturally?
One way to improve your sperm quality naturally is to focus on a healthy and balanced diet with supplements like vitamins, zinc, and antioxidants.
What food should I eat to increase sperm motility?
There are plenty of foods you can eat to improve your sperm motility. Foods like nuts, fish, and poultry have been linked to improved sperm motility.
Which nuts are good for sperm count?
Most nuts have a positive effect on sperm count. Especially the following have been linked with a positive change in sperm count: walnuts, almonds, hazelnuts, and cashews.