How to nutritionally support sperm health

Sperm health is a reflection of whole-body health — and it starts long before conception.

Male fertility isn’t just about chance — nutrition and lifestyle play a huge role in the quality, count, and motility of sperm. Sperm regenerate every ~72 days, giving us a powerful window to nourish and optimise their development.

Nutrients like Zinc (for testosterone and sperm formation), CoQ10 (for energy and motility), Omega-3s (for membrane fluidity), Selenium (for antioxidant protection), and L-Carnitine (for energy metabolism) are foundational for healthy sperm. A diet rich in whole foods, colourful fruits and vegetables, healthy fats, and quality protein provides the building blocks sperm need.

But it’s not just about what you eat. Lifestyle factors matter too.

• Avoid heat exposure — hot baths, saunas, heated seats, and even laptops on the lap can impair sperm production.

• Reduce oxidative stress by limiting alcohol, smoking, and environmental toxins.

• Prioritise sleep, manage stress, and include regular movement to support healthy hormone balance.

• Minimise exposure to plastics (BPA), pesticides, and heavy metals where possible.

Sperm health is modifiable — and small changes can yield powerful results.

Whether you're planning for conception now or in the future, optimising sperm health today sets the foundation for fertility, pregnancy outcomes, and even the lifelong health of your future children.

1.Incorporate zinc

Zinc plays a crucial role in male fertility. It supports testosterone production, sperm development, and maturation. Adequate zinc levels help reduce oxidative stress, protect sperm DNA integrity, and improve sperm count, motility, and morphology. Studies consistently link low zinc status with poorer semen quality and abnormal sperm shapes, making it an essential nutrient for optimising reproductive health.

Reach for oysters, crab, beef, turkey, cashews, pepitas, yoghurt and chickpeas.

2. Utilise co-enzyme Q10

Coenzyme Q10 (CoQ10) is vital for sperm energy production and motility. As a potent antioxidant, it protects sperm from oxidative damage and supports mitochondrial function, improving overall sperm quality.

Food sources rich in CoQ10 include organ meats (like liver and heart), fatty fish (such as salmon and tuna), beef, chicken, and whole grains. Quality supplementation may also be considered for additional fertility support.

3. Increase your omega-3s

Omega-3 fatty acids (EPA and DHA) are essential for sperm membrane structure, motility, and overall function. Their anti-inflammatory and antioxidant properties protect sperm from oxidative damage, improving fertility outcomes.

Rich food sources include fatty fish like salmon, sardines, mackerel, and anchovies, as well as flaxseeds, chia seeds, and walnuts.

4. Consume selenium

Selenium is a powerful antioxidant crucial for sperm development and motility. It helps protect sperm cells from oxidative damage, supports structural integrity, and contributes to healthy testosterone levels. Low selenium levels have been linked to reduced sperm quality.

Rich food sources include Brazil nuts (just 1-2 nuts can meet daily needs), seafood, eggs, sunflower seeds, poultry, and whole grains.

5. Introduce l-carnitine

L-carnitine plays a key role in energy production for sperm motility and function. It helps transport fatty acids into mitochondria, fuelling the energy sperm need to swim effectively. Higher L-carnitine levels are associated with improved sperm count and quality.

Food sources include red meat (especially lamb and beef), poultry, fish, dairy, and avocados. Quality supplements may be beneficial in certain fertility cases.