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The Importance of Diet and its Effects on Sperm Quality

Diet can greatly affect sperm quality and there are a lot of factors that can play into this issue. Eating healthier can not only help a male's sperm quality, but it can also help the male physically by avoiding different health risks as well.

February 21, 2020

The number of sperm is based off of a man’s diet and what they put into their bodies. Watching what they eat and sticking to nutritious food, or just cutting back on the amount of junk food they consume, can make a difference on the amount of sperm in one’s body. Sperm is affected by many environmental and lifestyle factors, including obesity, and having a healthy diet is essential to sperm quality.


This article covers:

  • How diet affects sperm quality
  • Problems with poor diet and sperm quality
  • How you can improve your sperm quality


How Diet Affects Sperm Quality

There are many factors that come into play when sperm quality is affected, a man’s diet being the most important one. In a previous study done on fruit flies, it was proven that the increase of sugar in their diet right before mating was shown to produce offspring that were overweight. While comparing this to humans, doctors and researchers are looking to see if high sugar consumption in males could also have a negative effect on the RNA fragments of sperm.

father and child walking during sunset

Diet within males is essential to the health of sperm quality and motility. Dietary problems, lifestyles, or even environmental problems, like pollution could affect the overall health of sperm. 


The quality and motility of human sperm has decreased drastically over the last forty years and this could range from dietary problems, lifestyles, or even pollution. It is proven by many doctors that processed meats, trans fats, soy products, BPA products, and high fat dairy products are the worst foods to eat for men and they decrease sperm motility and quality.

Problems with Poor Diet and Sperm Quality

Doctors are adamant that the declining sperm quality is a problem and that it has dropped 59% within the past thirty-eight years. Since there are no guidelines for males seeking fertility treatment, men are told to watch their diet, along with watching what they do in their everyday lifestyle. 


Not only could having a poor diet affect sperm quality, but it can also harm the male personally. Having a poor diet could lead to problems such as the obesity epidemic, type-2 diabetes, high blood pressure, high cholesterol, and even heart disease.


How You Can Improve Your Sperm Quality

There are many things that can be done to improve sperm quality within men that mainly focuses on diet. Doctors recommend taking antioxidant supplements and eating foods such as nuts, seafood, poultry, fruits, vegetables, and whole grains. Also, avoiding soy, processed meats, trans fats, BPA in canned foods, and cutting back on high dairy products can also help to improve sperm quality and motility. 

healthy food with fruit

Doctors recommend that men start to change their overall diet to improve their sperm quality and motility by eating more fruits and vegetables, nuts, seafood, poultry, and whole grains. 


Doctors also recommend that if you are an avid cigarette smoker, that you try to cut back, or for better results, quit smoking and to work out. Working out and going to the gym will help not only help your sperm quality increase, but improve your overall health. Lifting weights, running, or going to the gym provide a healthy lifestyle, but it will also help to maintain an overall, healthy weight. If you have any questions about your sperm quality, talk to your doctor today.


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