We spoke with expert fertility nutritionist Sandra Greenbank to dig into how to improve sperm health naturally. From the science behind male fertility to the foods that actually make a difference, here’s what she had to say.

Male DNA makes up half of a fertilised egg, yet male factor issues account for around 40-50% of infertility cases. Still, the spotlight is mostly on women when it comes to fertility.

Back in 2017, a meta-analysis of 185 studies revealed that sperm counts in Western countries had dropped by roughly 50% between 1973 and 2011. Despite that, men are often overlooked in fertility conversations – as long as their semen analysis results come back as “okay.”

But “okay” isn’t always good enough. If you’re trying to conceive naturally or going through IVF, optimal sperm health gives you the best shot at success. And here’s the empowering bit: sperm quality is heavily impacted by nutrition, which is something you can control.

Ideally, men should start prepping their bodies around 3-4 months before trying to conceive. Why? Because it takes about 100 days for sperm to fully mature. That means there’s a solid window of opportunity to support sperm health before it counts.

So what should you actually eat to improve sperm quality?

First up: aim for a healthy weight. In men, obesity is linked with more fertility challenges, a higher number of damaged or misshapen sperm, reduced chances of live birth, and increased risk of miscarriage or pregnancy loss.

The one diet that consistently shows benefits for sperm concentration, total sperm count, and motility? The Mediterranean diet. And no, I don’t mean pizza, pasta and red wine. Here’s what it really includes:

• A high intake of fruits, vegetables, whole grains, beans, nuts, and seeds
• Fish and seafood at least twice a week
• Olive oil as the main cooking fat
• Moderate amounts of dairy and poultry
• Minimal to no processed meat or fried food
• Low to moderate amounts of wine
• Red meat and sweets only occasionally

Eating organic fruits and veggies has also been linked to higher sperm counts. But don’t stress if that’s not always possible – it’s better to eat regular veg than skip it entirely. Focus on organic when you can, and just make the best choices with what’s available.

What about stress?

Oxidative stress can seriously impact sperm health – but that’s where antioxidants come in. These powerful compounds help protect cells from damage caused by free radicals. When it comes to improving sperm quality and male fertility, antioxidants play a major role by reducing this kind of stress.

You’ll find them naturally in loads of Mediterranean-style foods, like:

• Deep-coloured fruits and berries (the darker, the better)
• Veggies – especially tomato-based sauces, carrots, and spinach
• Whole grains
• Dark chocolate (yes, really)
• Nuts
• Beans
• Green tea

One antioxidant that’s absolutely key for male fertility? Zinc. It protects the sperm’s DNA – that vital genetic material stored in the head of the sperm, which is passed on at conception. If that DNA is damaged, it can lower fertilisation rates and increase the risk of miscarriage. Zinc also helps balance hormones and plays a role in sperm production.

In my clinic, I often see men who are low in zinc – even if they’re already taking supplements. Why? Likely because chronic stress and fast-paced lifestyles can mess with digestion and nutrient absorption. So just taking a supplement isn’t always enough – you’ve got to think big picture. Nutrition works best when it’s part of a wider, more holistic lifestyle approach.

Vitamin D & fertility

Let’s talk about vitamin D – aka the sunshine vitamin. Low levels of vitamin D have been linked with reduced fertility (and a bunch of other health issues). It’s a fat-soluble vitamin that turns into a hormone in your body, found in small amounts in oily fish, dairy, and egg yolks. Our skin also makes it when it’s exposed to UV light.

But here’s the thing: if you live in the northern hemisphere, your body can’t easily make vitamin D from the sun between October and March. That’s why the NHS recommends everyone take a vitamin D supplement during the winter.

Also worth noting – if you’re someone who uses a lot of sunscreen in the summer (understandable), or you don’t spend much time with skin exposed outdoors, a year-round supplement might be worth considering.

A quick word on supplements

Supplements can help – but they’re not magic pills. You can’t out-supplement a nutrient-poor diet (read up for more IVF-specific fertility diet tips). And more isn’t always better: overdosing on certain nutrients can actually be harmful.

That’s why it’s smart to work with a qualified nutritional therapist who specialises in fertility – someone who can help you find high-quality supplements tailored to your needs without risking your health.

Small shifts in your diet can make a big impact on fertility. And let’s be honest – when you’re trying to conceive (naturally or through IVF), it feels empowering to know there are proactive things you can both do to boost your chances together.