Pu­blished: 7. Sep­tember 2022 | Up­dated: 14. De­cember 2023 Author: Chris­toph Müller-Gun­trum | Re­viewed by Chris­toph Müller-Gun­trum

Six foods that in­crease fer­ti­lity in men (and one you should stay away from)

Fer­ti­lity is not just a wo­men’s issue! When it comes to the causes of an unful­filled child­wish, men and women are equally af­fected. So if you are trying in vain to get pregnant, you should leave no stone un­turned and be­come ac­tive. A sper­mio­gram pro­vides in­for­ma­tion about the qua­lity of your sperm. You can ea­sily check this in the com­fort of your home with the At-Home Sperm Test. You can also in­crease your fer­ti­lity by ea­ting cer­tain foods. We have com­piled a list of foods that have been proven to help — and those that tend to re­duce sperm qua­lity.

It’s no se­cret that a he­althy life­style is key re­le­vant for  your fer­ti­lity. In case that you smoke or drink al­cohol re­gu­larly, it’s time to stop. Both ci­ga­rettes and al­cohol are se­rious fer­ti­lity kil­lers. Sa­tu­rated fats that can be found in fast food are also not  hel­pful on the path to fa­ther­hood. You should start ta­king plenty of vit­amins and trace ele­ments now. Here are six foods that are rich in all those key nut­ri­ents.

Tomaten für Lycopin

1.     To­matoes

Let’s start with the most fa­mous of the nights­hade ve­ge­ta­bles: To­ma­toes. A large study con­ducted by the Har­vard School of Pu­blic He­alth in Boston ex­ami­ning the con­nec­tion bet­ween sperm qua­lity and an­ti­oxi­dants reve­aled some in­te­res­ting facts. For ex­ample, high amounts of ly­co­pene werde found in to­ma­toes. This in­gre­dient is not only con­sidered to be ab­so­lutely vital for the body to fight cancer cells as ly­co­pene pre­vents cell ch­anges, but it also po­si­tively in­fluences the shape of sperm. The more ly­co­pene the par­ti­ci­pants in the study con­sumed, the fewer mal­formed sperm were found by the sci­en­tists. So next time you go shop­ping, don’t forget to stock up on those to­ma­toes!
By the way, ket­chup also con­tains a high con­cen­tra­tion of ly­co­pene.

Paprika für die Spermienbeweglichkeit

2. Pa­prika

Not only to­ma­toes are hel­pful in im­pro­ving fer­ti­lity, but also ve­ge­ta­bles with a high amount of beta-ca­ro­tene. Re­se­ar­chers at the Har­vard School of Pu­blic He­alth in Boston found that pep­pers in par­ti­cular, just like car­rots and apri­cots, can po­si­tively in­fluence fer­ti­lity with their high level of beta-ca­ro­tene. Ca­ro­tene is known to im­prove sperm mo­bi­lity. Mo­reover pa­prikas con­tain vit­amin C, which adds up to the con­siderable he­alth be­ne­fits of this ve­ge­table.

Zitrusfrüchte für Vitamin C

3. Ci­trus fruits

Spea­king of vit­amin C: Men are also more than wel­come to help them­selves to ci­trus fruits! Be­cause the power vit­amin is not only great for a strong im­mune system, but also helps to ele­vate sperm qua­lity. The sel­ec­tion is ex­ten­sive: From le­mons to grape­fruits and oranges to tan­ge­rines, be it as a plain snack or as a de­li­cious ad­di­tion to your smoothie. Most im­portantly: You will enjoy the fresh taste of ci­trus fruits. Ad­di­tio­nally you also get a re­fill on pot­as­sium, vit­amin A and phos­phorus (which is good for your teeth) for free!

Walnüsse für die Spermienqualität

4.     Wal­nuts

Wal­nuts are de­fi­ni­tely not to be left out of the list of su­per­foods when it comes to op­ti­mi­sing your sperm qua­lity. Why? They are rich in vit­amin B, vit­amin E and a high con­cen­tra­tion of po­ly­un­sa­tu­rated fatty acids. And this has been sci­en­ti­fi­cally proven to serve as a power cock­tail for sperm he­alth. Good to know: Also ha­zel­nuts and al­monds boost your sperm. Around 60 grams of nuts a day are con­sidered an es­sen­tial con­tri­bu­tion to a he­althy diet.

Kürbiskerne für die Spermienqualität

5. Pumpkin seeds

You may al­ready know about the he­alth be­ne­fits of pumpkin seeds for the pro­state or the bladder. This na­tive su­per­food con­tains an ex­tra­or­di­na­rily long list of he­althy in­gre­di­ents, from vit­amin C to phy­to­ste­rols (good for cho­le­sterol) to ma­gne­sium and an­ti­oxi­dants (vit­amin E and ca­ro­te­noids).

Espe­ci­ally Zinc, which is also con­tained in pumpkin seeds, is par­ti­cu­larly in­te­res­ting for sperm qua­lity. Th­rough the for­ma­tion of tes­to­ste­rone, zinc sup­ports the pro­duc­tion of sperm. So, nibble away!

dark chocolate

6. Dark cho­co­late

Last, but not least, we come to the des­sert of our list of fer­ti­lity-enhan­cing foods. Dark (pre­fer­ably fair-trade) cho­co­late pro­vides high le­vels of the amino acid L‑arginine thanks to its high cocoa con­tent. This im­proves the qua­lity and mo­bi­lity of the semen. In ad­di­tion, dark cho­co­late, like ci­trus fruits and pumpkin seeds, con­tains many an­ti­oxi­dants that pro­tect sperm and other cells from “free ra­di­cals”.


Pro­ducts with ne­ga­tive in­fluence on sperm qua­lity

After so many food re­com­men­da­tions, we would like to draw your at­ten­tion to a pro­duct that can ne­ga­tively af­fect your sperm qua­lity: Sweetened soft drinks. In case you have a ma­ni­fest child­wish but also for ge­neral he­alth con­cerns you should stay away from those or con­sume them only in mo­de­ra­tion.

Did you know that just one glass of cola or soda a day mi­ni­mises the li­keli­hood of con­cep­tion? And it does so by a huge margin: around 25 per­cent for women and as much as 33 per­cent for men. The re­ason is the large amount of in­dus­trial sugar found in soft drinks — 27 grams come per 0.3 li­tres. It has a cu­mu­la­tive ne­ga­tive ef­fect on con­cep­tion chances if both part­ners con­sume soft drinks or en­ergy drinks on a re­gular basis. Better to limit your con­sump­tion! Your sperm and he­alth in ge­neral will thank you.

Test the qua­lity of your sperm

The At-home sperm test

At-Home Spermientest - Fertilly

Take your fer­ti­lity into your own hands!

Im­pro­ving your sperm he­alth in­creases your chances of con­cep­tion. With the At-Home Sperm Test, you can ea­sily check your sperm qua­lity from the com­fort of your own home. Using ad­vanced fer­ti­lity tech­no­logy, you’ll re­ceive ac­cu­rate in­for­ma­tion about the vo­lume, con­cen­tra­tion and mo­bi­lity of your sperm on your smart­phone in only 15 mi­nutes. The app also pro­vides you with va­luable per­so­na­lised tips to im­prove your sperm he­alth.

Learn more

How we help

About Fer­tilly

At Fer­tilly, we have made it our mis­sion to ac­com­pany cou­ples (ho­mo­se­xual and he­te­ro­se­xual) and sin­gles on the way to ful­fil­ling their child wish. In doing so, it is im­portant to us to create trans­pa­rency in the area of fer­ti­lity ser­vices, to pro­vide in­for­ma­tion and know­ledge on the to­pics of pregnancy and fer­ti­lity and to help you to find the most sui­table Fer­ti­lity Center. Th­rough co­ope­ra­tion with first-class Fer­ti­lity Cen­tres and cli­nics in Eu­rope, en­qui­ries about Fer­tilly are given pre­fe­ren­tial tre­at­ment. This means that our pa­ti­ents avoid the usually long wai­ting times and get ap­point­ments more quickly.

If you would like more in­for­ma­tion about Fer­ti­lity Cen­ters, suc­cess rates and prices, please contact us using this ques­ti­on­n­aire. We will ad­vise you free of charge and wi­t­hout any ob­li­ga­tion.

  • Answer the first ques­tions in the on­line form in order to book an ap­point­ment. This way we can better ad­dress your needs du­ring the con­ver­sa­tion.

  • We will find the best contact person for your in­di­vi­dual needs. Sche­dule 20 mi­nutes for the con­sul­ta­tion.

  • We will in­tro­duce you to the right fer­ti­lity clinic from our net­work, make an ap­point­ment and ac­com­pany you until your wish for a child is ful­filled.

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