What we eat, and when, affects sperm quality more than we might think — so if you're one of the men hoping to become a father soon, it's worth paying attention to your diet. About one in every 20 men is affected by reduced fertility, which can mean the journey to a baby takes longer than expected.
Fertility issues are estimated to arise from a mix of factors: about 30% from men's lifestyle, 29% from an issue in the woman, 10% from an issue in both, 5% from other factors, and 24% unexplained.
If there's a fertility issue, a healthy eating plan may be one of the factors that helps. If you have poor eating habits and drink a lot of alcohol, these can lower the quality and quantity of your sperm. While there isn't a great deal of research on exactly what kind of diet boosts fertility, science has shown that healthy eating has positive effects on fertility — balanced eating as part of a healthy lifestyle can be one of the factors that improves sperm quality, and that raises your chance of having a baby.
Including all food groups improves your chances:
- Whole-grain carbohydrates
- Low-fat protein sources (lean meat, fish and legumes)
- Some low-fat dairy (such as semi-skimmed milk and yogurt)
- Plenty of fruit and vegetables
Here are the sperm-supporting foods worth including to help boost sperm quantity and quality.
Zinc and selenium
Zinc and selenium play an important role, and low intake has been linked to poorer sperm quality and reduced sperm motility. Selenium supplements have been found to improve sperm quality and increase the chance of pregnancy. Good sources of zinc include lean beef, dried beans and the dark meat of chicken; selenium sources include nuts, whole-grain bread, fish, meat and eggs.
Vitamin D
One study found a link between vitamin D levels and sperm motility, with men deficient in vitamin D having less motile sperm. Our bodies produce vitamin D in response to sunlight, and you can also lean on foods containing it — oily fish, vitamin-D-fortified margarine and some breakfast cereals.
Folate
Folate (vitamin B9), the naturally occurring form of folic acid, is important for healthy sperm production in men. A folate-rich diet is needed to support sperm count. As a father-to-be you don't need a folic-acid supplement, but eating plenty of folate-rich foods helps — leafy greens like broccoli and spinach, plus oranges, potatoes and legumes. Folic-acid-fortified breakfast cereals also help raise the folate in your diet.
Antioxidants
Antioxidants can improve sperm quality by reducing the free radicals that can damage cell membranes. Some studies show that a diet high in antioxidants lowers the likelihood of poor-quality sperm. Antioxidant vitamins C and E, and beta-carotene (a form of vitamin A), are plentiful in fruit and vegetables. Keep a bunch of grapes in the office fridge or an apple in your bag to boost your antioxidant intake easily. If you can't get enough antioxidant-rich foods, supplements may help.
What about weight?
Maintaining a healthy weight matters for sperm quality, and you can achieve it with healthy, balanced eating and regular exercise. Being overweight can affect your ability to conceive — that is, your sperm quality and motility. This risk is greatest in men with a BMI of 30 or higher, but a BMI over 25 can also lower sperm quality.
Does caffeine matter?
If you're not drinking excessive tea and coffee, you can continue — studies on the link between caffeine and sperm quality haven't reached significant conclusions, and some have even found caffeine may improve sperm motility (though larger studies are needed to confirm this). The same isn't true of smoking, whose negative effects on sperm quality are well established.
And alcohol?
If you drink regularly, I'd recommend cutting back — especially if you really want a baby. While moderate drinkers (4–5 glasses a week) showed no reduction in sperm quality, men who drank this amount daily showed a clear decrease. High alcohol intake affects hormone levels, especially testosterone, and the testes' ability to form proper sperm. Even reducing high alcohol intake for a short period like 4–5 months will improve your chances of having a baby.
If you truly want to become a father, giving yourself even a few months of healthy, regular living can help bring you closer to meeting your baby.
Merve Tığlı Çınar, Dietitian