Fertility is a sensitive but important topic for many men (and their partners). Often, medical causes or supplements are considered, but the role of nutrition is still underestimated. What you eat, how you live and what deficiencies you have can all affect the quality of your sperm. In this blog, we look at what science says about nutrition and male fertility.
Why is nutrition important for sperm quality?
Sperm cells are fragile. They are constantly being produced (approximately every 72 days) and are sensitive to oxidative stress, hormonal imbalances and nutrient deficiencies. Diet affects:
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The production of sperm cells (spermatogenesis)
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The motility and shape of sperm (motility & morphology)
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The amount of sperm (volume)
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The DNA inside the sperm cells (integrity)
Good nutrition helps your body to run all processes optimally. Poor nutrition, alcohol, stress and toxins can have the opposite effect.
Key Nutrients for Male Fertility
1. Zinc
Zinc is essential for the production of testosterone and sperm cells. A deficiency can lead to lower sperm quality and volume. It is one of the few substances for which a health claim has been approved in the EU regarding fertility.
Food: oysters, red meat, pumpkin seeds, eggs.
2. Vitamin C
A powerful antioxidant that helps protect sperm from oxidative damage. Research shows that supplementing with vitamin C can improve sperm motility and count.
Food: citrus fruits, peppers, broccoli, strawberries.
3. L-Carnitine
Produced in the body, but supplementation is often studied for sperm energy supply. Studies show improvements in motility with supplementation.
Diet: red meat, poultry, fish.
4. Omega-3 fatty acids
Studies show that omega-3 fatty acids, such as EPA and DHA, can positively influence the shape and motility of sperm cells.
Food: oily fish (salmon, sardines), linseed, walnuts.
5. Folic acid (vitamin B9)
Not only important for women! Folic acid helps with DNA synthesis and plays a role in sperm quality.
Diet: leafy greens, legumes, whole grains.
6. Selenium
Helps in the development of healthy sperm and acts as an antioxidant.
Food: Brazil nuts, tuna, eggs.
What should you avoid when working on your fertility?
❌ Trans fats
Associated with reduced sperm quality.
❌ Excessive alcohol consumption
Disrupts hormone balance and sperm production.
❌ Smoking
Negatively affects sperm quality and increases DNA damage.
❌ Too much processed food
Often poor in nutrients and rich in sugars, salt and bad fats.
❌ Soy in large quantities
Contains phytoestrogens, which can affect hormone balance if consumed in excess (effect is still a subject of debate).
How quickly do you see the effect of dietary changes?
Sperm cells renew themselves approximately every 72 days. This means that a dietary adjustment (or supplement regimen) will only have an effect after 2 to 3 months. Consistency is therefore crucial.
What does science actually say?
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A 2012 study (Gaskins et al.) showed that a Mediterranean diet rich in fish, vegetables, fruits, and olive oil was associated with better sperm quality.
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Zinc and folic acid supplementation led to a significant increase in sperm count in a randomized study.
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Antioxidants such as vitamins C, E and selenium have repeatedly been shown in studies to play a protective role in oxidative stress.
Although not all research is conclusive, many results point in the same direction: nutrition matters .
How does a supplement like NUT+ fit into this?
For those who don't eat perfectly every day or are looking for extra support, a supplement like NUT+ can be a smart addition. It contains:
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Zinc (supports fertility and testosterone)
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Vitamin C (antioxidant for sperm quality)
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L-carnitine and L-arginine (for energy and blood circulation)
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Pineapple extract and bromelain (for flavor and digestion)
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Maca and saw palmetto (support of male vitality)
Of course, a supplement is not a miracle cure, but it can provide that extra boost to a healthy lifestyle.
Conclusion: eat smart, sow smart
Nutrition has a direct impact on your fertility. By eating more consciously, replenishing deficiencies and avoiding unhealthy habits, you increase your chances of healthy sperm quality. Science increasingly supports what many men already feel intuitively: you are what you eat — also when it comes to fertility.
Looking to supplement your diet with targeted support? Check out the NUT+ formula for a thoughtful combination of ingredients, specially formulated for men.
Tags: improve male fertility, nutrition and sperm quality, increase sperm quality, fertility supplements, nut+ blog, male health
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