Just one cup of oranges provides about 160% of the recommended daily value for vitamin C. Whether enjoyed sweet or tangy, peeled or juiced, oranges are an excellent source of vitamin C. Just one cup of pomegranate seeds provides about 30% of your daily vitamin C needs and 16% of your recommended daily intake of folate . Therefore, it seems that it is necessary to continuously increase the nutritional awareness of the public, as well as to learn how to read labels in order to make proper nutritional choices (44). In countries where there are no limits on the amount of TFAs in food, products high in TFAs can still be found in supermarkets and are often cheaper than their TFA-free counterparts. Some countries, following the example of Denmark, have taken action to limit the amount of TFAs in food by introducing TFA limits in food or by compulsory labeling of products containing TFAs. The highest intake of TFAs is observed in Egypt, Pakistan, Canada, Mexico, and Bahrain, although the WHO recommends limiting consumption of TFAs to 40). According to the available research data, comparing the semen composition of men, a reduced content of zinc, magnesium, calcium, copper, and selenium was observed in infertile subjects as compared to men with normal fertility 81,82. It has been suggested that the spermatogenesis deterioration may be caused by elevated blood endotoxin levels, epididitis, and disturbances in gene expression in the testis . In mice on a high-fat diet, a decrease in Bacteroidetes and Verrucomicrobia was observed, with an increase in Firmicutes and Proteobacteria. This is not surprising—recent studies link processed meats to all sorts of illnesses. What we eat is always a culprit for any health problem. Some say sperm are vanishing due to men resting laptops on their laps. Research has shown that vitamin C supplements can have a positive impact on male fertility. Studies have demonstrated that D-AA supplements have the potential to increase testosterone production in the body, thereby enhancing overall reproductive health. This article will provide you with valuable information on how to support male fertility through various lifestyle factors, foods, nutrients, and supplements. Infertility affects around one in every six couples, and male fertility issues account for approximately one in every three cases. Vitamin C is an antioxidant that can improve sperm motility, count, and reduce the proportion of deformed sperm cells. By staying active, managing stress, and ensuring you get enough vitamins and minerals, you can improve your chances of fertility success. In addition to supplements, including zinc-rich foods in your diet is important for optimal sperm health. Zinc is necessary for the production of testosterone, the hormone responsible for sperm production and overall reproductive health. Not only can fenugreek improve male fertility, but it has also been found to have positive effects on strength and muscle mass. There is also evidence that supplements with vitamin C can improve semen quality. These strategies can improve reproductive health and increase the likelihood of achieving pregnancy. Addressing male fertility concerns and taking steps to boost fertility can improve the chances of successful conception. In infertile couples, approximately 35% of cases are attributed to male factors, highlighting the significance of male fertility in the reproductive process. This can be due to low semen functioning, low sperm count, or because of poor quality of sperm. The Benefits of Fenugreek Supplements Further research is necessary to develop standardized dietary recommendations, which should be given to women planning a pregnancy, and individualized in case of problems with achieving pregnancy. Further research is needed to develop standardized dietary recommendations for women planning a pregnancy. It is also crucial to stress that alcohol consumption during pregnancy can result in adverse effects in offspring development, such as fetal alcohol spectrum disorders (182). However, the mechanism in which excessive alcohol consumption negatively affects fertility has not been determined (5). However, excessive androgen signaling seems to be a major factor in androgen-related reproductive disorders, since it disturbs the pathways regulating ovarian follicular dynamics (72). Studies investigating the influence of dairy-derived fats on fertility are interesting, although the results are often contradictory. Conversely, MUFAs can bind with the PPAR-γ receptor, thus decreasing inflammation and positively affecting fertility. Nevertheless, further investigations among women with a diminished ovarian reserve are critical. Although oxidative stress tends to be the primary factor underlying male infertility, it should be stressed that studies on the efficiency of antioxidant therapy are still contradictory. This is the first research study regarding the influence of intestinal dysbiosis on sperm quality and spermatogenesis; therefore, it is essential to improve the existing knowledge on the relationship between intestinal microbiota and fertility. After faecal transplantation from mice fed on a high-fat diet to mice on a normal diet, a significant reduction in the number of sperm in the semen and a deterioration in sperm motility were noted, which indicates a possible effect of intestinal dysbiosis on fertility. These issues can significantly impact your sexual function and fertility, making it essential to address them for improved chances of conception. Small dietary changes, when applied consistently, can lead to meaningful improvements in just a few months. Male fertility is deeply influenced by diet, lifestyle, and antioxidant intake. They can provide guidance and suggest alternative options that have a minimal impact on fertility. Minimizing your exposure to these contaminants is essential for preserving your fertility. It is advisable to consult with a healthcare professional before starting any supplementation regimen, especially if you have any pre-existing medical conditions or are taking medications. Additionally, fenugreek is rich in antioxidants, which can help reduce oxidative stress and inflammation in the body. Can You Exercise After Massage Therapy? Key Insights Higher testosterone levels can contribute to improved sperm quality and motility, increasing the likelihood of successful conception. When taken in combination, vitamins C and E have been shown to significantly improve semen parameters, making kiwi an excellent addition to a male fertility diet . Fertility specialists often recommend vitamin E supplementation for male infertility, as it has been shown to improve both sperm motility and concentration. Therefore you may decide to add to your healthy diet some of the best vitamins & supplements for male fertility and boosting the chances of conceiving. Typically, stress reduction and normal body functions are promoted. Testosterone levels tend to decrease when cortisol rises. Stress can interfere with certain sperm hormones. “Regular exercise can have a positive impact on male fertility by increasing testosterone levels and enhancing semen quality.According to an extensive meta-analysis covering 185 studies, including over 40,000 men from developed countries, the number of spermatozoa, i.e., the main factor determining the quality of semen, decreased by 50%–60% over the period 1973–2011 .The studies included in the meta-analysis did not comprise women with a diagnosed celiac disease or allergy to wheat proteins.Managing stress through relaxation techniques, exercise, and maintaining a healthy lifestyle can help improve fertility.The recommended dietary standard is a diet rich in raw vegetables and fruit, whole-grain, and fibre-rich products, instead of products based on purified flour, which is indicated in Table 1.Diet and nutritional patterns are undoubtedly significant for both male and female fertility; thus, it is worth investigating the components of the diet and their influence on fertility.Male fertility is often overlooked in the fertility equation, yet it plays an equally critical role in conception.Future studies on protein's role in the diet of women attempting pregnancy are necessary.And unlike medications, food offers broad-spectrum benefits—balancing hormones, enhancing energy levels, and even improving sexual function. It has been suggested that the adverse changes in the microbiota composition may also result from the lack of soluble fibre fractions in the diet. The composition of intestinal microbiota largely depends on diet and may significantly change as a result of dietary modifications. The composition of intestinal microbiota is essential for many aspects of human health, including the immune system and predisposition to metabolic diseases . Remember, maintaining a healthy lifestyle, including regular exercise, a balanced diet, and managing stress, plays a crucial role in promoting male fertility.Vitamin E is a powerful antioxidant that helps protect the body from reactive oxygen species (ROS), which can damage sperm.Thus, nutritional intervention seems to be an extremely important element in the treatment of male infertility related to abnormal sperm parameters.Studies have shown that engaging in moderate-intensity exercise can lead to an increase in testosterone levels.In fact, elevated levels of reactive oxygen species are seen in up to 30-80% of men with unhealthy sperm parameters.Sperm need a healthy fluid medium to move effectively, and dehydration can affect semen volume and viscosity.An unhealthy diet can disrupt microbiota composition, and it is worth investigating whether the composition of the gut microbiota correlates with the frequency of infertility.The MeD is characterized by a high consumption of vegetables (including pulses), fruits, olive oil, unrefined carbohydrates, low-fat dairy and poultry, oily fish, and red wine, with a low consumption of red meat and simple sugars (16). Furthermore, there are no data concerning adverse effects of alcohol on female fertility, and caffeine consumption in the recommended amounts also does not seem to affect fertility. Certain vitamins and minerals like CoQ10, vitamin C, vitamin E, zinc, selenium, and L-carnitine have been shown to enhance sperm quality. Avoid overexertion or extreme workouts, as intense physical stress can reduce testosterone levels and hinder sperm production. Eating whole, nutrient-rich foods supports hormonal balance and boosts sperm quality. Sperm health is commonly assessed through parameters like count (the number of sperm), motility (how well they move), and morphology (their shape). One cup of red bell peppers provides 211% of your daily vitamin C, 26% of vitamin B6, 17% of folate, and 16% of vitamin E. Since fruits generally contain low levels of zinc, the fact that one avocado provides over 10% of the daily recommended intake makes it stand out. Vitamin E is a powerful antioxidant that helps protect the body from reactive oxygen species (ROS), which can damage sperm. “Understanding the factors contributing to male infertility is crucial for addressing the underlying issues and improving your chances of conception.” Boosting male fertility naturally is possible by making simple changes to your lifestyle and incorporating specific nutrients and supplements. Drawing from her background in holistic nutrition and reproductive health counseling, she empowers women and men through evidence-based strategies, compassionate support, and practical lifestyle insights. Blueberries are loaded with antioxidants that reduce oxidative stress — a major cause of sperm abnormalities.They support healthier, more mobile sperm and protect DNA integrity. Milk may "do a body good," if you don’t include sperm as part of the body. Just like the phytoestrogens in soy, xenoestrogens can wreak havoc on sperm concentration. It slowly leeches into the foods we eat. Honestly, these are probably the scariest on the list because they are not foods, but they still end up in what we eat. Evidences of the negative impact on male fertility of by-products of water disinfection, accumulation in food chain of persistent organochlorine pollutants, pesticides, phthalates from food and water containers and hormones used in breeding cattle have been reported. We attempted in this paper to collect the available evidence to date on the effect of nutritional components on male fertility. The knowledge about the impact of selected trace elements and vitamins on male semen is summarized in Figure 3. For instance, Gvozdjáková et al. have shown that even a 3 month supplementation with carnitine, ubiquinol, and vitamins E and C has a positive effect on sperm density and motility. The appropriate level of zinc in semen is essential for the production of spermatozoa, preservation of their correct morphology, sperm count and function, and thus, for the proper course of fertilization. The foods below are rich in these nutrients — many of them supported by NIH and Harvard studies. Vital for testosterone production and sperm development. It also pairs well with our previous article, 5 Smart Timing Strategies That Help You Detect Pregnancy Earlier and More Accurately, offering a holistic perspective on conception and reproductive health. While fruit provides essential nutrients, it is also high in natural sugars, and excessive sugar consumption has been linked to lower sperm quality. In this article, we will highlight which fruits are especially rich in fertility-supporting vitamins and antioxidants, and explain how these nutrients work to enhance sperm health. Many of these fertility-boosting nutrients are naturally found in fruits, making them one of the simplest ways to improve reproductive health. Exposure even as an infant to low levels of dioxin “can permanently reduce sperm quality.” The “general consensus is that human sperm quality has declined over time in different areas…” We’re still not sure why, but dioxins may be playing a causal role. Consider Fertility-Friendly Supplements For more help, you can also consult an infertility specialist. If you are unable to impregnate your partner, don’t worry, contact your best infertility specialist in Siliguri for betterment. The website visitors are encouraged to confirm the information contained herein with their professional healthcare providers/reproductive lawyers. Recognized as a trusted authority, she specializes in holistic infertility solutions and third-party reproduction consulting. The Connection Between Diet and Male Fertility At Hegde Fertility, we know that understanding and supporting male fertility is just as crucial as caring for women’s reproductive health. Most importantly, combine your fertility diet with a healthy lifestyle — regular exercise, quitting smoking, avoiding recreational drugs, and managing stress levels all play a big part in boosting your fertility naturally. There’s a reason nutritionists swear by the phrase “you are what you eat.” When it comes to boosting sperm production and fighting male infertility, your plate should be loaded with antioxidant-rich, nutrient-dense whole foods that protect sperm from damage and improve their movement. Moreover, according to researchers, zinc is effective in protecting sperm from bacterial and chromosome damage. Zinc in the testis is crucial for spermatogenesis and the physiology of spermatozoa by maintaining the integrity of the genome in spermatozoa and correct structure 95,96. Moreover, testicular development and the proper course of steroidogenesis depend on zinc—the deficiency of this element is observed in patients with hypogonadism and underdeveloped secondary sexual traits, as well as in patients with oligospermia, astenozoospermia, and azoospermia 81,95,97,98. However, the authors of the review emphasize that the studies are ambiguous and subject to a high risk of error . However, no reliable studies evaluating the impact of antioxidant supplementation on positive pregnancy outcomes and live birth rate are available . Eat A Nutrient-Rich Diet Smoking harms DNA, which passes to a baby, by sperm. The sperm that is produced by your body, with higher concentrations of zinc, is better suited to the journey to fertilize an egg. Zinc is a key trace element that plays a significant role, particularly in your immune system, in your overall health. Pomegranates are rich in antioxidants, which can help improve sperm count and motility by reducing oxidative stress. Vitamin B6 plays an important role in sperm count and motility, making bananas a valuable addition to a fertility diet. Low in calories and packed with antioxidants, blueberries are a fruit you should certainly consider adding to your diet to help increase sperm count and motility. With such a powerful combination of fertility-supporting nutrients, avocados are one of the best fruits to include in your diet to support sperm count and motility naturally. It protects sperm from oxidative stress and has been shown to improve sperm motility, count, and morphology. Vitamin C is an essential nutrient for healthy sperm; it helps keep them strong and protects them from free radicals that could damage their DNA. It’s believed to help treat infertility by regulating sex hormones like testosterone. This article will discuss exactly how to boost male fertility naturally. Keeping the testicular temperature slightly cooler than body temperature is ideal for optimal sperm health.By taking proactive steps to optimize your sexual function and overall reproductive health, you can significantly enhance your fertility.Murto et al. (78) showed that women with unexplained infertility supplemented more folic acid than fertile women.The main sources of harmful fatty acids in the diet are fast-food products, salty and sweet snacks, ready-made confectionery, and processed and red meat .In the present study, the authors investigate the effects on testosterone levels and sperm profiles.Dietary pattern can influence spermatogenesis by its content of fatty acids and antioxidants.Interestingly, the frequency and intensity of physical activity may differently affect fertility—intensive sports, influencing the hypothalamus-pituitary axis, may lead to hypothalamic amenorrhea and subsequently lead to infertility. The Potential Benefits of Tribulus Terrestris for Male Fertility It is important to consult with your healthcare professional regarding any prescription or over-the-counter medications you are taking. Adopting a healthy lifestyle not only benefits your overall well-being but also enhances your chances of successful conception. Lifestyle choices, exposure to environmental contaminants, certain medications, and heat exposure all play a role in determining fertility levels. This post tackles these questions and shares some sperm-friendly nutrition tips. Can we blame it on foods we’re eating? How nutrition impacts sperm is even farther away from our collective consciousness. Choose glass or stainless-steel containers, opt for organic foods when possible, and read labels to avoid products containing BPA, phthalates, and parabens. High temperatures around the scrotum can interfere with sperm production. Incorporating stress-relief strategies into your daily routine can make a significant difference. Getting adequate and restful sleep each night is a natural way to support hormone production, including testosterone. With consistent effort — healthy eating, regular exercise, and lifestyle management — improvements in semen parameters can be seen in 3–6 months.Additionally, vitamin D affects various endocrine processes and the steroidogenesis of sex hormones (96, 97).Possibly, the consumption of high glycemic index products can increase insulin resistance, dyslipidemia, and oxidative stress, which negatively affects fertility and the ovarian functions (15, 33).Female infertility is defined as infertility caused primarily by female factors, such as ovulation derangements, reduced ovarian reserve, reproductive system disorders, or chronic diseases.Give acupuncture a try for male fertility with Tibor — he has a wealth of experience and a strong interest in supporting men dealing with this challenge.Exercise can help regulate hormone levels, improve blood flow to the genitals, and boost sperm production.Moreover, many dietary natural polyphenols differentially affect (positively or negatively) the mitochondrial function, depending on their concentration.According to the conducted studies, the WsD decreased IL-1RA concentrations and the cortisol-cortisone ratio in the follicular fluid, and reduced the number of blastocysts (25). In cases where sunlight exposure is limited or not feasible, vitamin D supplementation can be an effective way to ensure sufficient levels of this nutrient. These lifestyle choices can have a positive impact on hormonal balance and reproductive health. This includes getting enough sleep, eating a balanced diet, avoiding excessive alcohol consumption, and quitting smoking. To optimize fertility, it is important to manage and minimize stress through various techniques. However, excessive exercise can reduce testosterone levels, so finding the right balance is essential. Include zinc-rich sources like pumpkin seeds and shellfish, and add healthy fats like walnuts and fatty fish for omega-3s. But with consistent efforts and health-focused routines, men can often enhance their fertility potential without the need for medical intervention. The good news is that by making a few smart and consistent changes to your daily habits, you can naturally enhance sperm production and quality. We’ll highlight fruits like oranges, strawberries, and kiwis that are bursting with this fertility-boosting vitamin. Compared to other body tissues and cells, testis and spermatozoa have a higher concentration of polyunsaturated fatty acids and effective fertilization depends on the lipid composition of the sperm membrane 7,12.It works on a cumulative level so it often requires repetition to make a sustained change, and healthy lifestyle changes can boost its efficacy.Magnesium takes part in glucose metabolism; hence, it may be vital for women with PCOS and metabolic disorders.It is estimated that worldwide, as much as 15% of couples, i.e., about 70 million couples of reproductive age, experience problems with getting pregnant, with approximately half of the cases related to male infertility 2,4,6.Zinc is the most essential nutrients both for men and women to build healthy sperm and hormones.Frequent hot baths, saunas, and tight underwear can reduce sperm production due to increased scrotal temperature.In fact, studies show that men who follow a Mediterranean diet, which is naturally rich in good fats, fruits, vegetables, legumes, and fish, tend to have healthier sperm parameters than those who follow a Western, high-processed-food diet. It is important to avoid hot tubs, saunas, and tight underwear that can raise the temperature of the testes and decrease sperm quality. Exercise can help regulate hormone levels, improve blood flow to the genitals, and boost sperm production. Finding healthy ways to manage stress, such as exercise, meditation, or therapy, is important. Chronic stress can impact hormone levels and decrease sperm production. Foods high in antioxidants, such as berries, nuts, and leafy greens, can help protect sperm from damage and improve overall fertility. Secondary female infertility affects women who have given birth to a live child or who experienced a miscarriage but who simultaneously are unable to establish clinical pregnancy (6).Zinc is an essential mineral for male fertility, with the potential to increase testosterone levels, improve sperm count, and enhance overall sperm quality.Fatty fish deliver omega-3 fatty acids that help stabilize sperm membranes, reduce inflammation, and enhance motility.High temperatures around the scrotum can interfere with sperm production.But if there are things we can control, like diet, we need to make sure we are optimizing it the best we can.Therefore you may decide to add to your healthy diet some of the best vitamins & supplements for male fertility and boosting the chances of conceiving.Male fertility is a vital yet often overlooked component of a couple’s journey to conception.Nuts are one of the simplest and most potent additions to a fertility diet. Why nutrition matters for male fertility As highlighted in this article, there are various natural ways to boost male fertility and increase sperm count. Improving male fertility involves adopting certain lifestyle modifications that can enhance sperm health and increase the chances of conception. By adopting a healthy lifestyle, making dietary adjustments, managing stress levels, and considering beneficial supplements and nutrients, men can positively influence their fertility. Taking zinc supplements can increase testosterone levels and improve sperm count. Yes, vitamin D deficiency has been linked to low testosterone levels and poor sperm quality. Exposure to environmental toxins, such as pesticides, chemicals, and radiation, can harm sperm production. But if you are not having enough sleep then it is not a good sign for your help and as a result, it can hamper your hormone levels. Below are the ten natural ways that help to boost your fertility. Additionally, calcium deficiency may decrease vitamin D concentrations and increase the risk of hypertension, and pre-eclampsia. Therefore, the recommended dose of calcium constitutes a crucial element in the diet of women of childbearing age (117). One study showed that many women fail to meet nutrient needs—particularly in terms of folic acid, calcium, iodine, iron, selenium, vitamin D, and vitamin B-12—and thus have lower blood concentrations (116). And it doesn’t stop there—studies also link higher intakes of fish and seafood to better fertility outcomes. Research reveals that habits like chronic heavy drinking, smoking, skipping exercise, and juggling too much stress can throw a wrench into fertility. Sperm health is shaped by a mix of factors like oxidative stress, inflammation, and hormonal imbalances—and daily choices play a big role. By adopting targeted nutritional and lifestyle changes, men can often improve their fertility, offering valuable support on the path to parenthood. Get exclusive gut health and wellness guides, stress management tips, healing food strategies, and access to live Q&A sessions.Join now for FREE and receive expert insights straight to your inbox! On the other hand, there is evidence suggesting that alcohol consumption, especially heavy drinking and chronic alcohol consumption, has been connected to reduced fertility and a higher risk of developing menstrual disorders (22, 181). All of the above-mentioned facts mean that the Western diet may, in fact, increase the risk of systemic inflammation (174, 175). In contrast, diets high in complex carbohydrates contribute to a beneficial increase in Bifidobacteria, with Prevotella being the most dominant bacterial type among vegetarians. If you’re actively trying to conceive, both partners should undergo evaluation and stay committed to a fertility-friendly lifestyle for optimal results. Always consult a healthcare provider before starting supplements, especially if you’re on medication or have underlying conditions. Meditation, deep breathing, spending time in nature, or hobbies can help reduce stress. These additional tips can optimize your fertility journey. Penelope Smith is a certified fertility wellness coach and passionate advocate for natural conception with over 8 years of experience guiding couples on their TTC journeys.Kermack et al. (20) reported that supplementation of omega-3, vitamin D, and olive oil, which imitated the MeD, before in vitro fertilization did not affect the rate of embryo cleavage.Studies have demonstrated that fenugreek supplementation can increase testosterone levels, strength, and fat loss in men.In fact, male fertility rates are DECLINING around the globe (1,2)!As indicated in Figure 2, cell membrane lipids, proteins, and sperm DNA are damaged once ROS overcomes the sperm antioxidant barrier.Whether enjoyed sweet or tangy, peeled or juiced, oranges are an excellent source of vitamin C. Moreover, Machtinger et al. (36) observed that the consumption of sweetened, carbonated beverages—independently of the caffeine intake—can decrease the chances of reproductive success by means of ART. These results were confirmed by other studies where the higher consumption of high glycemic index products and carbohydrates, when compared with fiber intake, and a high consumption of simple sugars were related to lower chances of becoming pregnant (33). However, it should be noted that studies investigating the direct relation between the WsD and fertility are still necessary. It has been shown that a diet with a high glycemic index and rich in animal protein, TFAs, and SFAs may negatively affect fertility (5). Nonetheless, there are evidence-based recommendations to exclude alcohol from the diet of pregnant women (22). Why consult Dr Meera B for fertility improvement Avoid processed foods, trans fats, and excessive sugar, which can negatively impact testosterone and overall fertility. Many factors, including hormonal imbalances, poor lifestyle choices, and exposure to toxins, can lower sperm quality. However, the reality is that a man’s lifestyle plays a major role in the health and quality of his sperm. Male fertility is a key factor in a couple’s ability to conceive, yet it often receives less attention compared to female fertility. It is worth noting that women with endometriosis have been shown to have a lower supply of vitamins A, C, and E, as well as copper and zinc, than healthy women without fertility disorders (158–160).In the course of normal spermatogenesis, apart from glutathione peroxidase, selenoprotein P is the key element .Also, zinc supplements have shown that sperm count and motility are significantly increased and sperm morphology is improved in infertile men.Further research is necessary to develop standardized dietary recommendations, which should be given to women planning a pregnancy, and individualized in case of problems with achieving pregnancy.A gold medalist in the department of Urology, Dr. Irfan Shaikh specializes in Female Urology in India.The study demonstrated that both NAC and l-carnitine were effective in improving pregnancy and ovulation rates among women with clomiphene citrate–resistant PCOS.The composition of the diet also plays an essential role in shaping the intestinal microbiota.Boosting male fertility naturally involves making lifestyle changes, incorporating specific nutrients and supplements, and avoiding factors that can negatively impact sperm health.MD is characterised by the consumption of large quantities of fruit and vegetables, wholemeal products, olive oil, nuts, and fish. #2. Use Fenugreek supplements Many of these fruits are rich in vitamin C and other antioxidants known to support sperm count and motility. Lycopene has been linked to a variety of health benefits, and in the realm of male fertility, research shows it may play a powerful role. Clinical trials and reviews have found that supplementation can significantly increase sperm count, motility, and morphology while also reducing DNA damage. Bananas are rich in nutrients that support male fertility, including vitamins A, B6, and C, potassium, and antioxidants. Male fertility isn’t just about genetics—it’s deeply influenced by the choices you make every day. Engage in intercourse during her fertile window, and steer clear of lubricants that may hinder sperm movement. However, it’s best to consult with a healthcare provider before starting any supplement regimen to ensure it suits your individual needs. If your diet lacks essential nutrients, supplements can provide added support. Thus, the need for more good quality research on efficacy, safety, and the recommended doses of antioxidants was also stressed in other research studies 92,93,94. Ding et al. investigated the relationship between high-fat diet-induced dysbiosis (45% fat) in mice and spermatogenesis and sperm motility. Weight loss in obese men seems to be the first and most basic step in the treatment of male infertility. In fact, pesticides and insecticides were shown to have a greater impact on the deterioration of semen quality than the beneficial effects of microelements, vitamins, and antioxidants contained in vegetables and fruits . Each serving of bananas provides 0.4 mg of vitamin B6, which is 20% of the recommended daily value. This is likely due to their ability to target and reduce reactive oxygen species that would otherwise impair sperm development. Research has shown that blueberries have one of the highest antioxidant levels of all commonly consumed fruits and vegetables. Possibly, the consumption of high glycemic index products can increase insulin resistance, dyslipidemia, and oxidative stress, which negatively affects fertility and the ovarian functions (15, 33). Characteristics of the Mediterranean and the Western-style diets, and their influence on female fertility1 However, while the majority of research studies indicate dose-dependent relations between fertility and alcohol consumption, it should be taken into account that a number of pregnancies remain unplanned. It should be noted that a part of the MeD is moderate wine drinking and, for women, this equals 1 glass of red wine daily, although it may be quite controversial in the context of female fertility. Moreover, studies show that healthy dietary patterns can also increase the chances of live birth among women using assisted reproductive technology (ART) (17, 18). Our paper does not address the topic of diet and male infertility, although we emphasize that it is crucial to focus on the lifestyle and dietary factors in male infertility treatment, especially with regard to sperm quality. Thus, insufficient supply in the diet may be crucial with regard to spermatogenesis, sperm quality, and male fertility 6,25,80. Through targeted dietary adjustments, many men have seen improvements in sperm quality, motility, and count. Certain supplements, such as zinc, vitamin C, and CoQ10, have improved sperm quality and overall fertility. Few people know that the average man’s sperm count has dropped steadily over the past 40 years. Remember to consult your infertility specialist in Siliguri before family planning. Don’t buy any supplements just by seeing ads or by reference, consult an infertility doctor and follow hi guidelines. It is better if you avoid or limit your consumption and take healthier alternatives, such as water or herbal teas is important. In fact, studies have presented a positive correlation between the consumption (62) and concentration in plasma (53) of MUFAs, fertility, and the time to achieve pregnancy. However, this aspect is also essential in the diet of reproductive-aged women planning to become pregnant. Undoubtedly, both the amount and the type of carbohydrates are essential in the context of a pro-fertility diet among women with lipid and glucose metabolism disturbances. Both insulin sensitivity and glucose metabolism can significantly affect ovulation and female fertility. A comparison between the MeD and the WsD with regard to female fertility is presented in Table 2. Conversely, a diet based on the Mediterranean dietary patterns, i.e., rich in dietary fiber, omega-3 (ɷ-3) fatty acids, plant-based protein, and vitamins and minerals, has a positive impact on female fertility. Before exploring the habits that can improve fertility, it’s important to understand what makes sperm healthy. Factors like poor diet, chronic stress, lack of sleep, and exposure to environmental toxins can all affect male reproductive health. Improving male fertility isn’t just about boosting sperm count — it’s about supporting your whole body to work in harmony. Choose fertility-boosting foods such as oysters, dark chocolate, walnuts, and tomatoes. Physical activity offers various benefits that can help reduce stress levels and promote a sense of calm and balance in daily life. All of this may cause a lower level of testosterone that can affect the output of sperm. One trial in low-sperm men showed a 2-month improvement in erectile function and Libido by taking 6 grams of Tribulus root twice daily. A lack of vitamin B-12 disturbs the remethylation process, whereas vitamin B-6 deficiency directly leads to an accumulation of homocysteine due to the induction of an enzyme called cystathione b-synthase. Additionally, women with methylenetetrahydrofolate reductase (MTHFR) mutation achieved a lower percentage of in vitro fertilizations than subjects without a mutation. In fact, fortification of cereals with folic acid increased the number of twin births in the United States. In fact, protein should be included in the diet in the amount recommended for the rest of the population, based on such elements as the level of physical activity. It is vital to notice that protein presents the highest satiety properties, affects diet-induced thermogenesis, and protects muscle mass (74). According to the conducted studies, the WsD decreased IL-1RA concentrations and the cortisol-cortisone ratio in the follicular fluid, and reduced the number of blastocysts (25). In contrast to the MeD, the Western-style diet (WsD) is rich in refined and simple carbohydrates (mostly sugar, sweets, and sweetened beverages) and red and processed meat. Additionally, higher adherence to the MeD by couples undergoing in vitro fertilization increased the probability of pregnancy (21). Kermack et al. (20) reported that supplementation of omega-3, vitamin D, and olive oil, which imitated the MeD, before in vitro fertilization did not affect the rate of embryo cleavage. In a review summarizing the main findings of a prospective cohort including 22,786 participants with a mean age of 35 y, a positive association between adherence to the MeD and fertility was suggested (16). Vitamin D supplementation may prove beneficial for couples going for IVF in recent studies. When looking at the impact on reproductive function, the research suggests, if you try to become pregnant, that inactivity is not the right solution. It is important to note that these tips should not replace medical advice, and individuals should consult with healthcare professionals for personalized guidance. If you have any concerns or questions about your health you should consult with a health professional. Not getting enough sleep has been linked to obesity, diabetes, heart disease, and infertility in men. Without enough vitamin D, the body can’t produce adequate amounts of testosterone. Find time for hobbies, exercise, or other activities that you enjoy to minimize stress levels. This “western” style of eating is detrimental to sperm health (5,6).Both nutrients are critical for protecting sperm DNA and supporting overall reproductive health.It is important to emphasize the valid role of a clinical dietitian, who should actively participate in the care of women planning a pregnancy and, above all, be a member of a multidisciplinary team in infertility treatment centers.In clinical trials, men who supplemented with 4–8 mg of lycopene daily showed notable improvements in semen parameters and pregnancy rates.This essential antioxidant not only strengthens the immune system and protects cells from oxidative damage, but also plays an important role in improving male fertility.In this article, we will learn about natural ways to boost male fertility.Available across the United States through Telehealth services!However, both the deficiency and the excess of selenium may result in fertility disorders and abnormal semen parameters 81,101,102,103,104,105.Thus, an increase in white adipose tissue leads to an increase in the production of pro-inflammatory cytokines and reactive oxygen species, as well as the aromatase activity that is responsible for the conversion of testosterone to oestradiol. Hydration is a simple yet essential habit for maintaining semen quality. Similarly, excessive alcohol intake can disrupt testosterone levels and impair liver function, which influences hormone metabolism. Keeping the testicular temperature slightly cooler than body temperature is ideal for optimal sperm health. Men who consistently sleep less than 6 hours a night may experience reduced sperm count and lowered libido. Therefore, it is important for the diet to be rich in vegetables and fruits, which are the main sources of these elements . In addition to selenium, vitamin C and tocopherol also present antioxidant properties by means of free radical neutralization. In the course of normal spermatogenesis, apart from glutathione peroxidase, selenoprotein P is the key element . Another significant microelement is selenium, which is a component of glutathione peroxidase and thus increases the enzymatic antioxidant activity . Due to strong antioxidant properties, an adequate amount of zinc in the semen plasma shows protective effects 95,100. This guide explores ten scientifically supported foods that every man should consider adding to his daily routine. These vitamins are both antioxidants, though they target different harmful free radicals. Just one cup provides about 20% of your daily vitamin E and more than 200% of the recommended daily value for vitamin C. Compared to many commonly consumed fruits, kiwis are especially rich in vitamin E and vitamin C. Certain foods directly harm male reproductive health by increasing oxidative stress, disrupting hormones, or triggering inflammation.Poor diet, smoking, and pollution increase free radicals in the body, which damage sperm DNA, reduce motility, and impact sperm morphology.Endometriosis, deregulated ovarian functions, tubal infections, and cervical and uterine factors constitute the most common reproductive pathologies; however, the etiology of some female infertility cases remains unknown (7, 8).Folate is essential for sperm health because it plays a key role in spermatogenesis, the development of sperm cells.Besides physiological, age-related factors, female fertility is also affected by the conditions related to the pathophysiology of the reproductive organs and several other factors, such as the environment and lifestyle.For those who prefer plant-based protein, beans, lentils, and chickpeas are excellent sources of folate and zinc, nutrients that support sperm cell growth and DNA integrity.The following five “power foods” are backed by strong research and years of clinical observation.Please share your experience or any questions you may have about the best fertility tips how to increase male fertility and get pregnant fast! Future studies are necessary to assess the association between vitamin D and PCOS, endometriosis, and with women's fertility. The meta-analysis by He et al. (102) showed a lack of significant differences in vitamin D concentration between women with PCOS and healthy individuals. On the other hand, there was no association between vitamin D and fertility among healthy subjects (99). Before we dive into specific diets and workouts, it’s crucial to understand what defines male fertility. You can significantly enhance male fertility through natural means — primarily diet, exercise, and lifestyle changes. Learn how to naturally boost male fertility through a nutrient-rich diet, effective exercise, and lifestyle changes. On the contrary, better semen parameters were observed in subjects consuming a healthy diet, rich in fruit, vegetables, whole grains and fish. The former constitutes a key element in the course of spermatogenesis and sperm motility, and also in the female reproductive tract.