What every man needs to know about diet and sperm health

Do “biological clocks” only tick for women? Well, for years, there have been extensive studies associating infertility and pregnancy complications with maternal age, and fewer studies focus on reproductive factors in men. But there is growing evidence that advanced parental age, either maternal or paternal, is associated with increased difficulty in conceiving, along with susceptibility in children. Many studies have shown that the fertility rate declines with men’s age. A 2020 study revealed that conception is 30% less likely for men older than 40 than for men younger than 30. Another study published in the Human Reproduction Update revealed that over the past 46 years, global sperm counts have dropped by more than 50%.


So, what’s going on with men’s reproductive health? And what role does diet play in this mounting crisis?


Decline in male fertility is not just associated with ageWhile aging naturally affects sperm quality , like reductions in semen volume, total sperm count, and sperm motility, lifestyle and dietary factors are also seen as powerful contributors to male infertility. One of the main culprits? Oxidative stress . This condition occurs when the body has an imbalance between free radicals and antioxidants, and it's especially harmful to sperm. Oxidative stress causes sperm DNA fragmentation, lower motility, and reduced chances of conception. Diet is a major determinant of oxidative stress levels. Let’s discuss the food that harms male fertility:


Processed and high-fat foods: Diets heavy in processed meats (like bacon, sausage, and hot dogs) and saturated fats (often found in fast food and fried items) are linked to lower sperm quality. These foods reduce testosterone levels and increase abnormal sperm morphology, which can impact fertility.


Alcohol and tobacco: While not foods per se, these lifestyle choices are important to mention. Alcohol interferes with sperm production and reduces libido, while smoking damages sperm DNA, reduces motility, and lowers count. When combined with a poor diet, their impact on male fertility is even more severe.


Micronutrient deficiencies : Many men are unaware that lacking essential nutrients can silently sabotage their semen quality. Zinc, selenium, and folate are crucial for spermatogenesis (the process of sperm production). Inadequate levels of these nutrients impair sperm development and reduce semen quality.


Tips to boost sperm qualityThe good news? The male reproductive system is responsive to positive changes. But patience is key. Sperm regeneration takes about 74 days, so dietary and lifestyle modifications must be sustained for at least 2–3 months before improvements are noticeable.


Here’s how to get started:
- Antioxidants: Yes, antioxidants are your semen's best friends. Clinical studies have shown that nutrients like vitamin C, vitamin E, lycopene, and CoQ10 can improve sperm concentration and motility by fighting oxidative stress and protecting sperm DNA from damage.


- Maintain a healthy weight: Body weight plays a crucial role in male fertility. Obesity can cause a drop in testosterone and an increase in estrogen levels in men, directly impacting the semen quality.


- Quit smoking and limit alcohol: These habits not only harm your overall health but are directly linked to decreased sperm quality. Cutting them out can improve fertility outcomes.


Male fertility is no longer a silent subject, and it shouldn’t be. If you're planning to have a baby or are concerned about your reproductive health, it’s time to take a proactive approach. A semen analysis can offer vital insights into your sperm count, motility, and morphology, giving you a clear picture of where your fertility stands. Many leading brands in the country now offer advanced semen analysis and expert consultation to guide you toward the best reproductive health.

The truth is, your daily choices, what you eat, drink, and how you live, impacts your sperm as well as the health of your future children. As science continues to uncover the powerful link between diet and sperm health , it's clear that men must take equal ownership of their reproductive wellness.


Authored by: Dr Sonu Taxak, Director & Senior IVF Consultant at Yellow Fertility