The Fertility Friendly Diet for Men: Spotlight on Mediterranean Eating
Male fertility is often overlooked in discussions about reproductive health, yet it plays a crucial role in a couple’s chances of conceiving and may also reflect broader health status. Emerging research has linked semen quality not only to fertility potential but also to long-term health outcomes. Several studies suggest that men with better semen parameters may have a lower risk of chronic disease and a longer lifespan.
While some factors influencing sperm health, such as age or underlying medical conditions, are outside our control, there is growing evidence that diet and lifestyle play a significant role. If you're aiming to support your partner's reproductive health, here’s what the latest science says about how nutrition and lifestyle can influence male fertility.
What’s actually going on with male fertility?
Globally, infertility affects millions of people and in up to 50% of cases, male factors are involved. Over the past few decades, studies have shown a gradual decline in sperm counts, especially in Western countries. Researchers now believe that diet, environmental exposures, stress, alcohol, and physical inactivity are all playing a role. But the good news? These are modifiable factors things we can take action on.
The Mediterranean diet keeps showing up for male health
A recent meta-analysis in 2025 reviewed nine studies on the Mediterranean diet and male fertility. The results? Men who followed this dietary pattern had better sperm count, motility (movement), and morphology (shape).
This is a big deal because semen quality is often the first thing checked in a fertility workup. And while this diet didn’t show a major effect on IVF outcomes (yet), it consistently supported better sperm health especially in otherwise healthy men.
So what’s the Mediterranean diet?
It’s not a rigid plan, it’s more a way of eating that focuses on:
A variety of colourful fruit and veg
Wholegrains, legumes, nuts, and seeds
Healthy fats from olive oil, fish, and seafood
Minimal processed food and refined sugar
Moderate dairy and lean protein
Minimal red meat and ultra-processed snacks
Why antioxidants matter (and where to find them)
Oxidative stress is one of the main culprits behind sperm damage and that’s where antioxidants come in.
These are found in foods like:
Berries, leafy greens, peppers, and tomatoes (vitamin C, E, and carotenoids)
Nuts and seeds (vitamin E and selenium)
Legumes and wholegrains (zinc and folate)
Don’t forget the power of nuts
Multiple studies (including a 2024 meta-analysis) found that including a handful of nuts each day around 60 to 75g may improve sperm vitality, movement, and shape. Walnuts, almonds, and hazelnuts are great options. They’re rich in healthy fats, zinc, and vitamin E , all nutrients linked to sperm protection.
Lifestyle tweaks that make a difference
You don’t have to overhaul everything overnight. But here are a few key areas that have been linked to male fertility:
Weight: Being overweight or obese can affect hormones and sperm production. Even a modest weight loss can help.
Exercise: Moderate activity (think brisk walking, cycling, or swimming) is beneficial. You don’t need to go full gym rat just move regularly.
Alcohol: Excess alcohol can impact sperm. Cutting back (or taking breaks) may help support fertility.
Sleep & stress: Chronic stress and sleep deprivation can both disrupt hormones and sperm health.
Supplements? Maybe, but start with food first
Key nutrients for male fertility include:
Zinc (pumpkin seeds, beef, lentils)
Folate (spinach, broccoli, beans)
Omega-3s (salmon, mackerel, walnuts)
Selenium (Brazil nuts, eggs)
CoQ10 and Carnitine (found in meat, fish, and dairy)
If someone has known deficiencies or dietary gaps, a supplement might be worth discussing but it’s best to speak with a fertility dietitian first rather than guessing.
Final Thoughts
Whether you’re planning for a baby or not, male fertility deserves attention and the changes that support sperm health also benefit long-term wellbeing. If you’re reading this and thinking, “How do I get my partner to care about this stuff?”try sharing this post. It’s not about blame or pressure it’s about making informed, sustainable choices that support health at every stage.
Need support with this?
If you and your partner would benefit from personalised support, I offer 1:1 fertility nutrition consultations, contact me
References
World Health Organization. Infertility data. Available at: https://platform.who.int/data/sexual-and-reproductive-health-and-rights/infertility-data
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