Healthy Nutrition and Fertility for Men

Father & son prepare nutrition packed meal.

It’s common to think of fertility as primarily a woman’s issue, but men have a key role in the overall reproductive health of a couple. There are many factors that contribute to male reproductive health, including environment, nutrition, and physical activity. We’ll largely focus on the nutrition component in this article.

Fueling our bodies with nutritious foods helps promote hormone balance, normal blood clotting and optimum health, which are all foundational for the reproductive system. There are specific nutrients that support the production of healthy sperm and testosterone levels. It’s important to increase intake of foods with good sources of these, but it is also recommended to discuss the risk of nutrition deficiency with your doctor.

Zinc

This trace mineral is crucial for sperm production, specifically sperm motility and count, and overall male reproductive health. Zinc deficiency can lead to decreased testicular function and contribute to male infertility. Because it cannot be stored in the body, it must be consumed regularly in the diet. Meat, fish, seafood (especially oysters), nuts, beans, avocado, and yogurt all have good sources of zinc.

Folate

Folate, or vitamin B9, has a role in many important body functions, including cell division and cardiovascular health. It is an important nutrient to support healthy cognitive function; studies have shown that folic acid supplementation could help treat depression.

Men with higher folate levels tend to have better sperm quality. Good sources are legumes (beans, peas, and lentils), asparagus, eggs, beets, citrus, brussels sprouts, and nuts and seeds.

Vitamin D

This vitamin is essential for testosterone production, plus plays a role in strengthening immunity and the nervous system. Low vitamin D levels are linked to lower sperm quality and male infertility. Dietary sources are fatty fish, such as salmon and tuna, egg yolks, and fortified dairy and orange juice. Supplementation of this nutrient is often necessary as it can be challenging to get enough through diet (consider cod liver oil for natural supplement option).

Vitamin C

This important antioxidant protects cells, including sperm, from oxidative stress. As one of the most abundant antioxidants in the semen of fertile men, it contributes to the maintenance of healthy sperm by protecting the sperm’s DNA from free radical damage. Studies show vitamin C supplements improve sperm motility and count. Dietary sources include citrus, bell peppers, spinach, broccoli, brussels sprouts, tomatoes, and berries.

Omega-3 Fatty Acids

Healthy fats like omega-3s are key to many functions in the body from cardiovascular health to proper brain function. Omega-3s can increase sperm motility and sperm membrane health. They are considered essential, meaning you must get them through diet. Foods with high levels of omega-3 are fish, chia and flax seeds, walnuts, edamame, and hemp seeds.  

Supporting a man’s reproductive health through nutrition is an important part of a couple’s fertility journey. Integrating whole foods and nutrient-rich recipes into your diet can help boost the reproductive health of men and women, so it’s a win-win! More recipes for fertility health can be found in Food for Fertility in the CCL store. Hope you’ll try the recipe below as a step towards adding in these nutrients to your daily intake.

For All of You!

Stay active. Physical activity releases brain chemicals that lift the mood and lessen stress. It helps build muscle mass and bone density, plus maintain stable blood sugar levels. Find a type of exercise that you both enjoy for quality time together and built-in accountability.

Reduce environmental toxins. Exposure to toxins can negatively affect hormone production and reproductive function. Don’t smoke and limit alcohol consumption. As much as possible, reduce exposure to BPAs and microplastics, pesticides, and harmful chemicals found in some body care and household cleaning products, which are known hormone disruptors. 

Manage stress levels. Be aware of stress levels in your partner and his preferred ways to manage stress. Encourage each other to make time for those activities. Some examples to integrate into your daily routine are prayer time, deep breathing, spending time, or doing a favorite hobby.

Be in it together. Your fertility journey is a shared responsibility – you’re a team! Each of your contributions strengthens your overall reproductive health as a couple. Encouraging open communication and joint efforts to improve both partner’s health and nutrition leads to better chances of conception. music, and her sense of hospitality to help those around her come to personally know and love Jesus.

Dijon Dressed Salmon with Sautéed Greens

In addition to being a healthy protein source, salmon is one of the richest dietary sources of vitamin D. It’s also an excellent source of omega-3 fatty acids, vitamin B12, and the antioxidant-rich amino acid taurine. Whenever possible, choose wild versus farm raised fish for higher nutrient content and to avoid harmful additives. The dijon dressing can also be used as a marinade or salad dressing. The addition of hemp hearts in the dressing boosts nutrition content with omega-3 content. The greens boost the folate, vitamin C, and antioxidant content of this meal.

Dijon Dressing

  • 2 tablespoons apple cider vinegar
  • 2 ounces extra virgin olive oil
  • 2 tablespoons Dijon mustard
  • 2 tablespoons hemp hearts
  • 2 tablespoons nutritional yeast, optional
  • Salt and pepper to taste

Salmon

  • Two 6-ounce salmon filets
  • 1-2 tablespoons coconut oil
  • Juice of 1 lemon
  • Salt and pepper to taste

Heat the coconut oil in a large skillet or grill pan over medium-high heat. Cook the filets for 4-5 minutes on each side, depending on thickness. If filets have skin left on, cook skin side down first. Add salt and pepper to taste. After flipping, juice the lemon over the fish to add moisture. Remove from heat once cooked through. While salmon is cooking, prepare the dijon dressing. Place all ingredients in a blender or food processor. Quickly pulse to blend the hemp hearts and until it reaches a smooth consistency.

Sautéed Greens

  • 1 bunch collard greens or Swiss chard
  • 1/2 of large sweet or yellow onion, sliced thin
  • 1 cup fresh or frozen green peas
  • 1/4 teaspoon chili powder
  • Juice of 1 lemon
  • 2-3 tablespoons avocado oil or extra virgin olive oil
  • Salt and pepper to taste

Cut stems off of greens. If using collards, remove leaves from the thick stem. Slice leaves into ribbons.

Heat oil in large skillet over medium to medium-high heat. Add onion slices and season with salt and pepper. Cook until translucent and slightly jammy. Add prepared greens to skillet and season with chili powder and more salt and pepper to taste. Then add peas, lemon juice, and 1⁄4 cup of water to pan. Cook over medium-high heat until greens are wilted and caramelized and peas are tender. Serve salmon filets with heap of dressing and sautéed greens. Enjoy!

Serves 2 | Dairy-free and gluten-free

Written by Amanda Rohwedder, MS. Amanda is a degreed nutritionist based in Charlotte, North Carolina. She holds a B.S. Nutritional Science and an M.S. Medical Science with a concentration in Women’s Health. She founded Temple and Table in 2017 as a way to nourish our culture by drawing a connection between physical and spiritual health. For more information on T+T’s mission, visit templeandtable.com. Order a copy of Amanda’s recipe book published by CCL, Food for Fertility: Recipes to Improve Health and Manage PCOS at www.ccli.org/store.