Male Fertility Nutrition
Male factor infertility is involved in half of all cases where couples struggle to conceive. Half. And yet the conversation - and the support - is almost entirely focused on women. It’s time to change that.
You can actually do something about this.
Sperm quality isn’t fixed. It’s not just genetics or luck. What you eat, how you sleep and what you’re deficient in - all of it directly affects sperm count, motility and DNA quality.
The research is clear. Most men just haven’t been told about it.
It’s a missing piece.
OF INFERTILITY CASES CAUSED SOLELY BY MALE FACTOR INFERTILITY.
FOR SPERM TO BE AFFECTED BY DIET
IMPROVEMENT IN NORMAL SPERM MORPHOLOGY AND FAST PROGRESSIVE SPERM SEEN IN ONE STUDY AFTER TAKING A LYCOPENE SUPPLEMENT FOR 12 WEEKS
The reality for many men.
GP checks the basics. Count, motility, morphology. Nobody asks what you’re eating. Nobody checks your antioxidant status. Nobody explains that sperm DNA fragmentation - which standard analysis doesn’t test for - can be directly influenced by nutrition and affects fertilisation, embryo quality and miscarriage risk. These are missing pieces and they can be addressed.
One session. A clear plan.
BEFORE: You fill in a short diet and health questionairre so the session is personalised before it starts.
DURING: A focused 60-minute consultation convering your diet, lifestyle, relevant bloodwork and specific targets based on your siutation - whether you’re just starting out, have had sperm analysis, or are heading into IVF or other fertility treatments.
AFTER: A written plan. Specific, evidence-based, yours. Not a generic leaflet.
£125. Online. Bookable today.
You’re trying to conceive and want to know you’re doing everything possible.
You’ve had a sperm analysis and want to understand what the numbers actually mean nutritionally.
You’re preparing for IVF and want to optimise before the cycle starts.
You just want to show up for this properly.
I’m Ella, MSc Nutrition from King’s College London, Registered Dietitian, 15 years experience. I specialise in fertility nutrition because the evidence base is genuinely exciting - and almost entirely unknown to people who need it most. Male fertility is undeserved in a way that frankly needs to change. Half of fertility cases. Almost zero nutritional support for men. That’s what Back Your Swimmers and the seed clinic is here to fix.
Testimonials
“Waiting for NHS IVF but we wanted to give everything a go before then. I had low sperm morphology. Definitely recommend Ella - great general food fertility advice for both of us and useful info about what supplements.
— Al
"My husband and I both had sessions with Ella. She gave him advice for sperm parameters (important to mention we did see changes on a follow-up check!) and I'd had miscarriages, which she gave me specific advice about. We did actually conceive 6 months later and we didn't do anything else so I believe maybe it could have helped."
— Yasmin
"Ella’s great! She really knows her stuff. We had a very worthwhile chat and the advice felt doable
— Chris
FAQs
What foods improve sperm quality?
Sperm quality can be influenced by diet in as little as 1-2 weeks — which means what you eat right now is already having an effect. The Mediterranean dietary pattern has the strongest overall evidence base for male fertility. In practical terms this means prioritising a wide variety of fruits and vegetables for their antioxidant content, whole grains, oily fish for omega 3, low fat dairy, and extra virgin olive oil. Reducing saturated fat, red and processed meat, trans fats, added sugar and high GI foods is equally important. Lycopene — found in tomatoes, watermelon and red peppers — has specific evidence for improving sperm morphology and concentration. Avoid soy if you have a diagnosis of low sperm concentration.
How long does it take for diet to affect sperm?
Sperm takes approximately 74 days to develop from start to finish, so a full sperm cycle is around 10-12 weeks. However, research shows that dietary changes can begin to influence sperm parameters in as little as 1-2 weeks. This means you don't need to wait months to start seeing the benefits of dietary improvements — and it also means that a consultation even 6-8 weeks before a sperm analysis or IVF cycle can make a meaningful difference to the results.
Which supplements support male fertility?
The right supplements depend on your specific sperm parameters — there is no one-size-fits-all approach to male fertility supplementation. However the evidence points to several nutrients that are worth considering based on your situation.
For low sperm count — omega 3, CoQ10, lycopene, vitamin B12 and N-acetyl cysteine have evidence for benefit. For low sperm concentration — selenium, zinc, omega 3, CoQ10, N-acetyl cysteine and lycopene. For reduced sperm motility — selenium, zinc, omega 3, CoQ10, vitamin D, vitamin B6, N-acetyl cysteine, L-carnitine, vitamin C, vitamin E, vitamin B12 and lycopene. For abnormal sperm morphology — selenium, CoQ10, omega 3, lycopene, N-acetyl cysteine, L-carnitine and vitamin C.
A combined antioxidant supplement is generally recommended as a baseline. Working with a Registered Dietitian ensures your supplement plan is targeted to your specific analysis results rather than generic.
Does diet affect sperm DNA fragmentation?
Yes — and this is one of the most underappreciated areas of male fertility. Sperm DNA fragmentation is not tested routinely in standard semen analysis, but it can be an independent risk factor for infertility, reducing the chance of creating a viable embryo and increasing miscarriage risk. Oxidative stress is one of the main drivers of DNA fragmentation — and diet has a direct influence on oxidative stress levels. Nutrients with evidence for supporting sperm DNA fragmentation include vitamin C and E, vitamin B12, L-carnitine, CoQ10, N-acetyl cysteine and folate. A diet rich in antioxidants alongside targeted supplementation is the nutritional approach with most support in this area.
Can nutrition help with low sperm count?
Low sperm count — clinically known as oligozoospermia — is one of the most common causes of male factor infertility. While nutrition cannot reverse all causes of low sperm count, there is good evidence that dietary patterns and specific nutrients can support sperm production and concentration. Omega 3 fatty acids, CoQ10, lycopene, vitamin B12 and N-acetyl cysteine all have evidence specifically in relation to sperm count. The Mediterranean dietary pattern as an overall approach is associated with better sperm parameters across the board. Lifestyle factors including stopping smoking, maintaining a healthy weight, limiting alcohol, avoiding heat exposure to the testicles, and moderate exercise all compound the effect of dietary improvements.