Posted by: Integra Massage | July 25, 2011

7 Foods that boost male fertility

Foodstuff containing zinc

Image via Wikipedia

1. Foods rich in Omega 3 Fatty acids

Sub fertile men have been found to be deficient in Omega 3 Fatty Acids.  It makes sense to boost these in your diet.  Good sources include oily fish like salmon, herring and mackerel which you can eat a couple of times a week and some nuts, particularly walnuts.  You can eat a good handful a day.  To be beneficial, nuts must be fresh and NOT roasted.  Omega 3 Fatty Acids also help to keep blood vessels healthy and help with blood flow the the penis and testicles.  You can also take a fish oil or krill oil supplement.

2. Foods rich in Vitamin C

A study has suggested that vitamin C helps to prevent sperm clumping together (aggultinisation).  Foods that are very rich in Vitamin C include cantaloupe and water melons, kiwi fruit, citrus fruit, mango, papaya, pineapple,.and all berries.  Vegetables include: broccoli, kale, brussel sprouts, cabbage, sweet peppers, other leafy greens and tomatoes. Eat a couple of portions of really fresh ripe fruit daily and a good heap of lightly cooked vegetables with your dinner.  If you want to take a supplement take a time release 1000 mg pill or two 500mg at intervals through the day.

3. Foods rich in other anti-oxidants

Vitamin C is an anti oxidant, a nutrient that protects cells from damage. Sperm are very susceptible to oxidative damage.  All highly coloured fruit and veg are rich in anti oxidants. Nuts and seeds (again fresh and unroasted) and avocados are rich in another anti oxidant: vitamin E.  A handful of nuts or seeds a day is good.  I also recommend that most men take a supplement of pine bark extract (Pycnogenol) or grape seed extract which contains a “super antioxidant I written about elsewhere.

4. Arginine rich foods

Sperm contain large amounts of the amino acid arginine. Studies have shown that arginine is important to sperm count and motility.  Arginine is also essential to health blood circulation and strong erections. Water melon, corn (corn on the cob, tinned sweet corn, pop corn, corn cakes etc), high protein foods: nuts and seeds, beans and pulses, dairy foods, chicken and beef, prawns and sea food.  Make sure any chicken or meat you eat is organic.  You can also supplement with arginine. Try a dose of 1500mg a day with a break every few months.

5. Zinc rich foods

Many studies have shown that zinc is essential to proper sperm production.  It is also an important ani oxidant present in semen in large quantities probably to protect the sperm.  Supplementing with zinc up to about 40mg is ok for short periods but care is needed longer term.  It is better to include lots of zinc rich foods particularly pumpkin seeds, oysters (the tinned sort are fine) if you cannot face them straight from the shell. sesame seeds, chocolate (but only cocoa rich varieties, at least 85%), Beef  lamb and liver, but again only organic.

6. Foods that boost testosterone

Testosterone, the essential male hormone is essential for healthly sperm and semen production.  Many of the foods I have mentioned already may enhance testosterone production, particularly those rich in Zinc, vitamin B6 and vitamin A. Animal studies have also suggested that ginger may help to build testosterone.  Generally a diet that is higher in protein and healthy fats and lower in carbohydrate is thought to enhance testosterone levels.

7. Foods to limit estrogen

A man’s body naturally contain a small amount of the female hormone estrogen.  However aging, environmental pollutants and lifestyle choices can increase estrogen levels to a point where they can adversely affect fertility.  As with testosterone a diet somewhat higher in protein and fats and lower in carbohydrate will help.  Members of the cabbage family, broccoli, kale, cauliflower etc contain nutrients which help to limit estrogen.  A bit more controversial are foods that contain weak estrogen like chemicals.  Some studies suggest these phyto-estrogens actually reduce the impact of estrogen on the body.  Other commentators are afraid that they add to the estrogen load.  I take the view that for a fully grown male, they have a potential estrogen limiting effect.  Soya products, flax seeds and sesame seeds are useful sources.

Foods to avoid

First the really bad news.  Alcohol and particularly beer, creates a toxic and highly estrogenic environment in the body.  So let me be be straight. If you want to be a dad severely curtain your drinking and cut out beer completely.  It is a sad irony that alcohol consumption has become associated with manliness when in fact its affect is the opposite.

Also avoid: all junk food, take aways, snack foods like crisps, biscuits and other baked goods and sweet sugar rich foods.

Final words

I’ve been working with male fertility issues for about ten years and have seen many successes (I’d guess around 80%).  Do please visit my website to learn how you could benefit from a herbal consultation with me.


  1. I have a son already with my wife and we have been trying since 3years for another child and nothing positive. After a test few months ago it was confirm that I don’t have sperm production in my semen so pls tell me is that possible after having one child already . Thanks.

  2. “7 Foods that boost male fertility | Integra Massage” genuinely makes me
    think a little bit extra. I really enjoyed each and every single portion of it.

    I appreciate it -Monique

  3. This is a nice piece of advice. Healthy, active lifestyle with good dietary habits that include high proteins and low carb with high (polyunsaturated FA/saturated fats) ratio is enough to take things onto the better masculine side. High antioxidants will make your sperms healthier and in better shape. Do you have some suggestions for increasing libido?

  4. You made some really good points there. I checked on the internet for more info about the issue and found most individuals will go along with your views
    on this site.

    • Thanks for the kind comment. I will have a new blog coming out soon which will be devoted to men’s health and identity. I’m really excited about this. There will be a book on boosting male fertility coming out in 2014 too.

  5. I am slightly obese. My breast looks alike female. I ought to know the way to overcome this and ways to increase sperm count.

    • It sounds as if you have too much estrogen in your system. This is a female hormone which is present in men’s bodies usually in small amounts but can become excessive. Estrogen encourages body fat and is produced in fatty tissue. My basic advice is to reduce carbohydrate in your diet especially refined sugar. Also eliminate alcohol. You can take a supplement of Diindolymethane (DIM) or certain herbs like nettle root (Urtica Radix) can help. On the exercise front. Heavy resistance training such a kettlebell or high intensity interval training will help to restore hormonal balance.

  6. I have found this page extremely useful. I have recently found out that I have a reduced count and motility and am willing to try anything (apart from fish)! I shall give everything else a go and hopefully in time can enjoy fatherhood. Is there anything in particular you could suggest to drink? Once again thank you for such an enlightening article.

    • Thanks Dan. I’m glad you found this useful. There are lots of herbal teas that are full of antioxidants which can help with sperm problems. Nettle tea, Red Bush and green tea are all worth considering.

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