Your diet and fertility: how food choices affect sperm health
Few men think about the impact of diet on their fertility — but they should. Research shows that average sperm counts have plummeted by over 50% in the last four decades. While lifestyle and environmental exposures play a role, mounting evidence points to nutrition as a key factor in reproductive health.
So what’s harming sperm — and what can help? Let’s break it down.
Is Declining Sperm Quality Really a Problem?
Yes — and it’s more common than many realize. A major meta-analysis revealed a 59% drop in sperm counts among Western men over the last 40 years. The CDC reports that in about 35% of couples struggling with infertility, a male factor is involved, either alone or alongside female fertility issues.
The decline in sperm quality, combined with the trend of having children later in life, means many couples face unnecessary delays and frustration when trying to conceive.
Why Are Sperm Counts Dropping? Is Diet to Blame?
While no single cause has been identified, experts suspect multiple factors contribute — from obesity and hormonal imbalances to environmental toxins and lifestyle habits. Diet, in particular, is under scrutiny. Several studies suggest that certain foods may impair sperm production, while others may enhance it.
Let’s look at what the research says.
5 Foods That May Harm Sperm Health
1. Processed Meats
Foods like bacon, salami, hot dogs, and beef jerky may hurt your fertility. Multiple studies link processed red meat to lower sperm counts and reduced motility (the ability to move efficiently). Interestingly, chicken consumption was not found to have the same effect.
2. Trans Fats
Primarily found in fried fast foods, baked goods, and margarine, trans fats are linked to reduced sperm counts and an increased risk of cardiovascular disease. A Spanish study found that men with higher trans fat intake had notably poorer sperm profiles.
3. Soy Products
Soy contains phytoestrogens, plant-based compounds that mimic estrogen. One study of men at fertility clinics found that high soy intake was associated with lower sperm concentration. Moderate consumption is likely fine, but men struggling with fertility may want to limit soy-heavy diets.
4. Pesticides and BPA
Chemicals like pesticide residues and bisphenol A (BPA)—commonly found in food packaging—can act as xenoestrogens, disrupting hormonal balance and potentially damaging sperm. Exposure often occurs through canned foods, non-organic produce, and plastic containers.
5. High-Fat Dairy Products
Whole milk, cream, and full-fat cheeses may negatively impact sperm. In the Rochester Young Men’s Study, men who consumed more high-fat dairy had lower sperm motility and abnormal morphology (shape). This may be linked to hormones in dairy or fat content itself.
3 Foods That May Improve Sperm Health
1. Fish (Rich in Omega-3 Fatty Acids)
Fatty fish like salmon, mackerel, and sardines are rich in omega-3s, which support cardiovascular and reproductive health. One study associated higher fish consumption with better sperm motility, especially when replacing red or processed meats.
2. Fruits and Vegetables
Leafy greens, legumes, and brightly colored produce are packed with antioxidants like vitamin C, coenzyme Q10, and lycopene, all of which support sperm health. Men who ate more plant-based whole foods had higher sperm counts and improved motility, according to studies at fertility clinics.
3. Walnuts
A study in young men showed that eating 18 walnuts daily for 12 weeks significantly improved sperm vitality and morphology. Walnuts are high in omega-3s and other fertility-boosting nutrients, making them a smart snack for reproductive health.
Bottom Line: How to Support Sperm Health Through Diet
If you're looking to boost fertility naturally, your diet is a powerful place to start. Here are key takeaways:
Eat more whole fruits and vegetables, especially leafy greens and legumes
Limit processed meats and trans fats
Minimize soy and high-fat dairy intake
Avoid BPA by choosing fresh or frozen over canned foods and using BPA-free containers
Incorporate fish and a handful of walnuts into your weekly meals
Maintain a healthy weight and avoid smoking
Take Charge of Your Reproductive Health
Whether you’re actively trying to conceive or just want to improve your overall health, prioritizing a sperm-friendly diet is a smart step. If you're concerned about your fertility, consider getting a comprehensive at-home fertility test from a trusted provider like Bastion Health—covered through your employer benefits. Early testing, education, and lifestyle changes can make a significant difference.
Healthy choices today can lead to better outcomes tomorrow — for you and your future family.
