Written by Jennifer Walpole. Reviewed by Dr Phoebe Howells. 

Jen Walpole is a BANT Registered Nutritionist specialising in Fertility and Pregnancy nutrition, supporting individuals and couples who are looking to optimise their fertility for conception, whether spontaneously or via IVF. Jen also works alongside Consultant Obstetricians and accredited specialists in Fetal and Maternal Medicine at Bliss - the Chelsea Clinic for Women & Children - consulting with parents on nutrition support throughout pregnancy.

Why Male Fertility Is Important: my experience and insights

Male factor infertility accounts for up to 50% of fertility issues, highlighting the importance of assessing the couple and not just the individual (when relevant). As a Registered Fertility Nutritionist, this is an area I am deeply passionate about, as male factor was significant in my own fertility journey, leading us to need IVF to conceive. It’s also something that I often see being overlooked at various points in a couple’s fertility journey. Yet some simple tweaks and changes can truly make all the difference.

Having supported couples and individuals in this space for over 5 years, I have witnessed various problems and patterns that may be contributing to poor sperm health. Here, I will break down the most common ones, whilst sharing practical tips and support to optimise sperm health. 

1. Lack of antioxidants: how meal deal choices may be impacting fertility

There is a lot of evidence that antioxidants support sperm quality, but what exactly are they? Well, in simple terms, they are key vitamins and minerals that help to combat oxidative stress, reduce DNA fragmentation and support sperm production. Yet, for various reasons, I will often note that a male client’s antioxidant intake is low. Perhaps they are skipping breakfast or grabbing a pastry and coffee, grabbing an on-the-go lunch and a packet of crisps and choosing the wrong snacks, focusing more on their protein intake versus fibre (which is rich in antioxidants).

Vitamin C & Lycopene

Vitamin C is the best-known antioxidant, which helps to stabilise sperm DNA and improve motility and count. Yet when I review male clients’ intake of this nutrient, they are often low. For example, many may favour a banana or an apple when consuming fruit, when berries, citrus or kiwi fruit would provide a good dose of vitamin C. Other sources include peppers, tomatoes and greens like broccoli. Tomatoes contain another powerful antioxidant, lycopene, which has compelling evidence supporting its use in male fertility. Cooking tomatoes increases their lycopene content, so choosing a shakshuka for a weekend brunch rather than a full English might be a nice place to start. Another simple hack here would be to ‘eat the rainbow’ and reap the benefits of a diverse diet and antioxidants.  

Vitamin E

Vitamin E is another antioxidant which combats oxidative stress and helps support sperm quality. The richest sources are almonds and seeds like sunflower seeds, which are not everyday foods I see in a male client’s diary until we start making a few changes! A simple swap here would be to use almond butter instead of peanut butter and add seeds to porridge oats. There’s also a lovely research paper known as The FERTINUTS trial, where the inclusion of nuts in a Western-style diet significantly improved the total sperm count and the vitality, motility, and morphology of the sperm. The nuts in this trial included antioxidant-rich almonds, hazelnuts, and walnuts, so including a handful or two of these a day would also be beneficial for sperm health. 

Selenium

Moving on to minerals, selenium is an essential trace mineral that supports male fertility by aiding antioxidant defence through its role in the enzyme glutathione peroxidase. This helps protect sperm from oxidative damage, maintains structural integrity, and promotes healthy motility. However, our UK soils are depleted in selenium, so we really do need to consider supplementing it. Another way to obtain selenium and bolster intake is to eat 2-3 Brazil nuts daily – yes, nuts again! So, getting men to adopt a daily intake of nuts (not the salted peanut variety!) would be extremely beneficial. 

2. Not fuelling workouts appropriately

We know that exercise is beneficial for fertility compared to not exercising, but research also shows that moderation is key, even for men (you can learn more about this on OVUM’s dedicated blog post here). Exercise increases the risk of oxidative stress, and whilst a little is normal, too much can be detrimental. What’s more, without the right intake of dietary antioxidants, men may be missing the mark by over-exercising and not fuelling their workouts appropriately. For example, protein shakes pre- or post-workout might help gain muscle mass in the gym, but they will not provide antioxidants to help mitigate reactive oxygen species (ROS) or reduce DNA fragmentation. 

Instead, men can consider adding some additional antioxidants, such as berries, to a protein shake. Protein powders themselves can be contentious, as many contain fillers, additives, sweeteners, and even heavy metals. Choosing a cleaner protein option, like 100% grass-fed (ideally organic) whey or organic pea protein, is an easy swap here.  From an energy perspective, it’s important to fuel workouts by eating either before or after, ensuring carbohydrates are paired with protein. ie a protein shake, banana, berries and some nut butter in your milk of choice or filtered water. 

Finally, it’s important not to overdo it in the gym. A 45-minute strength training session doesn’t need to be paired with 45 minutes of cardio. Aim for a maximum session of 60 minutes or less, 3-4 times per week and don’t overestimate the benefits of walking. Daily movement is good for blood flow versus being sedentary, which can negatively impact sperm health. 

3. Plastic exposure

At the launch event for OVUM’s Time to Conceive® For Men, Professor Jonathan Ramsey delivered an excellent talk on environmental toxins and their role in male infertility. This is a big area of focus for me in-clinic, and it’s brilliant that it’s becoming talked about increasingly, as we simply cannot ignore the data. 

Ramsey laboured the point that we are exposed to endocrine-disrupting chemicals, such as plastics, at various points across our life span, and that, over time, they can bioaccumulate, significantly impacting fertility. 

From in utero when mum is exposed to plastics, to infancy with plastic bottles and dummies, to adolescence and the consumption of convenience foods, none of us is immune. It can feel quite alarming; however, I would encourage you to take small steps and make changes to reduce your current exposure. For example, avoid heating plastics in microwaves. Buy glass or metal water bottles to refill at home or work, and silicone, glass or metal food storage. 

Other endocrine disrupters to be aware of include pesticides, which are widely used. Choosing organic produce where possible, especially for those fruits and veg that grow above ground (think berries, tomatoes, beans, peas, leaves and greens). Organic meat, dairy and eggs will also limit exposure, whilst providing a better nutrient value than their non-organic counterparts. 

4. Alcohol and caffeine intake

Again, moderation is key, but what exactly is ‘moderate’? We have research that highlights that sperm concentration, count and morphology are negatively associated with increasing habitual alcohol intake. There is an impact from just 5 units of alcohol per week, increasing to 25 units per week. To put this into context, 5 units equate to 2 pints of lager or 2 medium (175ml) glasses of red wine – so not very much! 

Many of my female clients reduce their alcohol intake with pregnancy in mind, yet their partners are often still drinking too much if we are to follow the research for guidance. Aiming to stick to alcohol free days during the week and keeping intake limited to 2 drinks at the weekend would be helpful. There are many alcohol-free options available now that can offer a nicer alternative in social settings. 

5. Overlooking how vulnerable their swimmers are

Finally, many men don’t realise how vulnerable their sperm is and often don’t take care of their reproductive health. A few things to mention here include avoiding heat to the testes, which can significantly damage sperm health. So, no saunas when you are trying to conceive; avoid laptops on laps and phones in pockets, and wear loose clothing rather than tight jeans or leggings when exercising. Studies highlight that cycling for more than five hours per week is associated with lower sperm concentrations, so again, one should limit or reduce cycling when trying to conceive. 

Finally, infections and STIs can also expose the seminal microbiome to inflammation, leading to DNA damage in sperm. These often go undetected since many are asymptomatic, yet research has highlighted that an ‘imbalance in the genitourinary microbiome is associated with DNA damage and oxidative stress, which may have consequences for achieving an ongoing pregnancy.’ Seminal cultures, urinary PCR testing, and seminal microbiome screens can be helpful to consider here to rule out pathogenic bacteria that may be impacting sperm quality. 

Key Takeaways

• Male fertility is something that is often overlooked by both men and women. However, it is essential, playing a role in up to 50% of infertility cases. By recognising both the vulnerability of sperm and the actions you can take to protect them, you can make a real difference. 

• What you put into your body can have a tangible impact on sperm quality and overall fertility. Making conscious efforts, swaps, or additions can be an easy but incredibly productive way of improving your fertility. 

• Beyond diet, environment and lifestyle also play a crucial role in sperm health. Assessing the ways in which you are working out, unwinding and looking after yourself offers clear opportunities to support sperm health.