A Fertility Diet for Men actually exists. What is that? It is a diet rich in foods that will aid in conceiving. It takes two to make a baby, so a man’s sperm health should be optimal to improve a couple’s chance of conceiving.

Whether you’re searching online or browsing through books, you’ll see diets for flat stomach because all men want six-pack abs, or fat burning diets, to muscle building diets for men. No one really talks or knows about the Fertility Diet for Men. But honestly they should look into it. It not only helps produce healthier sperm but a healthy body as well.

Women may be more familiar with the Fertility Diet for Women which is rich in healthy fats, whole grains, plant-based protein, and folic acid. Studies show that it improves ovulation and egg health which is important in conceiving.

The men’s version of the diet is very similar. It will not only improve sperm production but improve an overall man’s health.

In honor of June being Men’s Health Awareness Month to highlight heath issues affecting men, I wanted to share what is included in the Fertility Diet for Men and What Foods to Avoid –

Fertility Diet for Men

A fertility diet for men should include these foods:

  • Foods high in zinc  Oysters and pumpkin seeds are high in zinc. It is best to eat them raw because cooked foods lose their zinc nutrients. Oysters is also a well-known aphrodisiac so that makes it even better to eat. Zinc is known to increase testosterone, sperm motility, and sperm count.
  • Foods with lots of vitamin C  Oranges, strawberries, broccoli, and kale contain lots of vitamin C. Vitamin C nutrients are also lost when foods are cooked are processed. So eating these foods raw is better. Did you know that drinking store bought orange juice is not going to give you the recommended levels of vitamin C because it is processed, only if it is freshly squeezed will it be beneficial? Studies have proved vitamin C improves sperm motility, count, and morphology.
  • Foods high in folate/vitamin B  Beans, spinach, and asparagus have high folate. They can produce strong, healthy sperm. Sperm that has too little or too many chromosomes that eventually fertilize an egg can result in birth defects or miscarriages.
  • Foods with arginine  Dark chocolate contains this amino acid. It can improve sperm count and quality over time. You can’t go wrong with including some dark chocolate in your diet.
  • Foods with omega-3 fatty acids  Fish and seafood such as salmon, tuna, and sardines contain omega-3 fatty acids. Look for organic or wild caught instead of farm raised so there are no added hormones or antibiotics. Omega-3 fatty acids help improve quality and quantity of sperm.

Foods to Avoid

Men should avoid or limit these types of food:

  • Soy food because they mimic estrogen in the body which can affect testosterone levels. Men need testosterone to produce healthy sperm. So soy food is recommended for women in their fertility diets, but not for men.
  • Dairy products because they contain hormones, mostly estrogen, which is not good for men. You can replace dairy milk with alternatives such as, almond milk. Dairy products for women, whether whole or skim/low fat, is still being debated among researchers due to the hormones found in milk affecting a woman’s cycle.
  • Fried and processed foods because they contain trans fat which are not good for your overall health. Fried and processed food such as, french fries, donuts, or frozen dinners should be limited. Choose other healthier options instead.


Just like women, men should stay hydrated by drinking plenty of water. Make water your choice of beverage instead of sodas, energy drinks, coffee/tea, or alcohol.

Most men I know enjoy drinking their alcoholic beverages. If you must have some wine or beer, limit alcohol consumption to only 1 glass/serving per day.

Health during conception

A man’s health during conception leads to a healthy pregnancy and ultimately a healthy baby. Your future child will be created from a man and woman’s DNA. Preparing for conception by eating certain foods and avoiding others helps to set up for a healthy pregnancy and baby.

It is important to note that switching a man’s eating habits at least 3 months before conception can help create healthy sperm. Sperm is produced in a 3-month cycle meaning what you eat today creates the sperm you will be using 3 months from now. So it is important to start eating healthy now.

My Husband

He did his best to eat healthy while we were trying to conceive through IVF – I made him eat as many foods containing all those above mentioned good nutrients so that his little swimmers would be in their best health for our in vitro fertilization process. If I had to eat certain foods to make my eggs healthy, then I certainly wanted him to do the same.

We were about to create a miracle despite our odds. It was a stressful experience. So I wanted to improve our chances of conceiving through IVF by taking control of what we could do which is what we were eating and drinking on a daily basis.

Don’t get me wrong, it was sometimes difficult. We had our cravings or simply wanted to enjoy wine and beer with our friends. We tried our best to keep things in perspective and just limit our intake.

A fertility diet for men includes lots of fruits, vegetables, fish and seafood, some dark chocolate, and lots of water. It is certainly doable and manageable and good for your overall health. Just be careful if you have any food allergies.

Remember, a man’s DNA is responsible in creating half a child and the woman provides the other half so consult your doctor in determining what would work best for your unique health needs.

Would love to hear from you if you ever tried the Fertility Diet for Men or know someone who has. What worked or didn’t work for you? Feel free to share with men who may benefit. Please share your thoughts or comments below.

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  1. What a great post Dana!

    My partner and I are both grandparents now so we wont be too effected haha! having said that we both eat really healthy and look after ourselves at the gym and running.

    Such great advice you give and I agree 100% the man should share those responsibilities. And eating healthy should be kept up not just for fertility but good general health. Sounds like you guys are doing that!

    Did you have kids via IVF? All the best


    1. Yes, eating healthy just makes sense for overall good health, no matter your age. And yes, we had two kids, a daughter and a son, via IVF. Thanks for reading!

  2. I very much beleive that nutrition is the best health supporter and always appreciate valuable information like what you have shared here. Thanks Dana!

  3. I’m drinking milk regularly as I am undergoing fitness training. My instructor has told me that I need to intake as much protein as possible that’s why I was prescribed to drink milk. Upon reading this article, I am saddened that milk is included here in the list of foods to avoid. If the reason they should not be taken is because of the hormones that can affect women’s menstrual cycle, maybe men are exempted? Can we exempt men?

    1. What I’ve learned so far is that the hormones found in dairy milk for men or women are not suitable for one’s reproductive health which is why they recommend a nut nutrient rich milk such as, almond milk. Would that be a possibility for you to drink instead? Thank you for reading and good luck on your fitness journey!

  4. This is a great post! I truly believe a healthy diet is the key to so many conditions we deal with. The foods in this post are most of what any health conscience person should be eating. Imagine the happiness that these tips could give to parents-to-be and can be the answer to so many prayers. I’ll definitely book mark this and share with family and friends. Stay Healthy!
    Jamie L

    1. Exactly, this diet will help all men to be healthy whether they plan to conceive or not. Thanks for reading and sharing with others who may benefit!

  5. Hi Dana,

    Well, I am not anywhere near trying to conceive just yet with my girlfriend. But, I think the conversation might come up in the future. I will definitely bring up in the conversation that I must change my diet to a fertility diet just incase.

    This is a really interesting article as I never knew there was a diet that was specific to fertility.

    Thank you for sharing and keep up the amazing work.

    All the best,


    1. Thank you for reading! Don’t forget the 3 month timeline – you want to be in optimal sperm producing health at least 3 months prior to conception. Take care and stay healthy!

  6. Hello there! thanks for coming up with such highly interesting and informative article. I couldn’t agree with you more. A strong and healthy sperm are truly an important factor in male fertility. I really learnt a great deal. I sure will add these recommended nutrients and foods to my meal in order promote my sperm health. 

  7. Hi,

    Thank you so much for caring for men. I happened to read some biology that men are very prone to so many illnesses simply because they have no ant body disease fighters as compared to women. Perhaps that’s why the mortality rate for men is higher than that of their sexual counterparts. With this observation, living healthy for men is really necessary and am happy you are here to be our personal health angel. 

    Personally i didn’t dairy products are no good, for am a big fun of milk in particular. Are there healthier ways we could consume dairy products?



  8. Hello, informative article about a subject I never thought of before. I never realized diet could affect sperm. I wouldn’t mind having some dark chocolate now and then. And the foods, I take it, could increase testosterone too. I don’t have the opportunity to have children right now, but I will certainly think of dark chocolate, asparagus, and raw oysters into account if the opportunity presents itself. Thank you, your content is definitely original and unique.

  9. Dear Dana,

    I would like to thank you for this informative post. We are what we eat, thus we should try to keep our diet as healthy and natural as possible.

    The only thing I cannot quite is cheese. Cheese is essential part of my nutrition.

    By the way olive oil is also a good source for omera-3 fats providing that you eat this raw.


    1. I love cheese too! Just eat in moderation:) Olive oil is definitely part of the Mediterranean diet which is a good fertility diet. Thanks Anestis for reading and sharing your knowledge.

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