Male fertility: nutrition and how to support your fertility
Written byH&B editorial team
Reviewed byMillicent Chapman
Thinking about male fertility? Discover what can affect it, from lifestyle and nutrition to looking after your overall reproductive health
Summary
1What affects male fertility?
It can be affected by sperm count or quality, lifestyle factors and some medical conditions, although the cause isn't always clear.
2What are the signs of male infertility?
It could be a sign if you’ve been trying to conceive for over 12 months with regular, unprotected sex.
3What nutrients are important for male fertility?
Certain nutrients such as selenium and zinc, can have specific roles in male fertility.
If you're thinking about starting a family, it’s natural to have questions about your fertility. While some causes of male infertility are outside of your control, there are some changes you can make at home – from diet and exercise to supplements – that may support your reproductive health. Let’s unpack it together...
What affects male fertility?
Fertility issues can’t always be explained. In fact, for one in four couples struggling to conceive, it’s not clear why.1 However, some causes of male infertility may include poor sperm count, quality of sperm, lifestyle or underlying medical conditions.1
1. Low sperm count or sperm quality
Problems with sperm are a common cause of male infertility. The NHS states that this could be down to factors like low sperm count or sperm that are abnormal (e.g. abnormally shaped or that cannot swim properly).2 A fertility test can assess sperm count, movement and shape to help identify any problems.
2. Lifestyle factors
A variety of lifestyle factors may impact male fertility, including:3
Improving these factors can't guarantee improved fertility, but they may help support your overall health and wellbeing. The NHS recommends stopping smoking and limiting alcohol intake when trying for a baby, as these lifestyle factors may affect fertility.4 They also recommend regular (but not excessive) exercise and a balanced diet high in fibre.4 If you're finding it difficult to make any of these lifestyle changes, such as losing weight, managing stress or quitting smoking, speak to your GP, who can offer advice and support.
3. Poor circulation
Poor blood circulation can contribute to erectile dysfunction – this doesn’t directly impact male fertility, but if you're finding it difficult to have sex and ejaculate, it can be an additional challenge to conceiving naturally.5 The British Heart Foundation states that circulatory health can be impacted by a variety of different factors, including lifestyle, medications and medical conditions such as diabetes, blood clots and obesity, which can be linked to poor circulation.6
The British Heart Foundation also notes that signs of poor circulation may include cold hands and feet, paler than usual or blue skin, pins and needles, numbness and pain in your legs when you walk.6 See your GP if you think you're having trouble with your circulation as this can be a sign of other serious health conditions.6 Alongside any advice from your healthcare professional, healthy lifestyle habits such as regular exercise, eating a balanced diet, staying hydrated and not smoking can help look after your heart and circulatory health. Your healthcare professional may also recommend measures such as compression stockings where appropriate.6
4. Other medical conditions
There are several medical conditions, treatments and procedures that may impact male fertility. Some of these include:1
- erectile dysfunction or problems ejaculating
- injury, infection or previous surgery on the testicles
- congenital defects (problems at birth)
- treatments such as chemotherapy
Some of these may be reversible, while others may affect fertility permanently. Any concerns around medical conditions should be discussed with your healthcare professional – your doctor will be able to help with your specific situation and offer the most suitable advice.
What are the signs of male infertility?
You and your partner are considered to have fertility problems and should see a GP if you’ve been trying to conceive for over 12 months with regular, unprotected sex, or for over six months if you or your partner is aged 36 or over.2,9 It’s not common to determine your fertility until you start trying to conceive.
What happens in a male fertility test?
Male fertility tests generally involve analysing a sample of your semen to assess your sperm count and check for any abnormalities.2 If doctors need to investigate further, they may recommend a blood test, urine test or an ultrasound scan of the testicles.2 Your doctor will then advise on the next steps and how best to support you on your fertility journey depending on your personal circumstances.
What nutrients are important for male fertility?
While there's no single food or nutrient that can guarantee better fertility, looking after your overall health can play an important role. Eating a balanced diet, preventing any vitamin or mineral deficiencies, staying physically active, maintaining a healthy weight, getting enough sleep and managing stress can all help support your general wellbeing while trying to conceive. While you should always focus on foods first, rather than supplements, you could consider your intake of the below two key minerals.
Selenium
Selenium is a mineral that we need in small amounts every day, and it doesn’t get much press in our everyday diets. But it’s needed for normal sperm production and development.8,9 You should be able to get the recommended selenium (75μg a day for men aged 19-64 years) from a balanced diet containing selenium rich foods, including meat, fish, eggs and Brazil nuts.10 If you don’t eat these – for example, if you’re vegetarian, vegan or you have a nut allergy – a selenium supplement may be useful if your doctor agrees, to ensure you’re getting your daily requirement to support normal sperm health.
Zinc
Zinc is also a mineral which need in small amounts every day. It contributes to normal fertility and reproduction as well as the maintenance of normal testosterone levels in the blood (an important hormone in the male reproductive system).11,12 According to the British Nutrition Foundation (BNF), low zinc levels resulting from insufficient intake has also been linked to lower sperm count and reduced testosterone levels.9
The NHS recommends that men aged 19-64 years should get 9.5mg zinc per day through their diet to prevent deficiency.10 You should be able to get this from a varied and balanced diet – good food sources of zinc include nuts, meat and shellfish, dairy foods and bread.10 If you’re thinking about taking a zinc supplement and your doctor agrees it’s suitable, don’t exceed more than 25mg a day unless advised by a doctor.10
Male fertility FAQs
It depends on the type of test. At-home male fertility tests can give you an indication of your sperm count, but they can't assess other important factors such as sperm movement or shape. A semen analysis carried out by a healthcare professional provides a much more detailed picture of your fertility. However, even these tests can’t always explain why you’re struggling to conceive or predict your chances of conceiving in the future.
According to the NHS, emerging research suggests there’s a risk that vaping might affect fertility.13 While more research is needed, they say that recent animal studies have shown that e-cigarettes – even nicotine-free products – include harmful substances that can negatively affect the structure and function of sperm.13 If you're finding it difficult to quit vaping, speak to your GP or local Stop Smoking service, who can offer practical advice and support.
Unlike women, men don’t have ‘fertile days’ or ‘fertile windows’ – they’re equally fertile throughout the month. Sperm is produced continuously, meaning fertility isn't limited to certain days of the month. However, it’s thought that sperm quality continuously declines from age 20 onwards, with some evidence suggesting this decline becomes more noticeable after the age of 40.14 Unlike menopause, this is a gradual change rather than a sudden drop in fertility.
The final say
Male fertility is influenced by many factors, from sperm health and underlying medical conditions to your lifestyle and overall wellbeing. While there's no single food, supplement or lifestyle change that can guarantee you'll conceive, looking after your health, eating a balanced diet and speaking to your GP if you have concerns are all positive steps you can take. They can help investigate the possible causes and discuss the most appropriate next steps.
Want to learn more? Discover our roundup of male fertility supplements or learn all you need to know about male hormones...
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. NHS. Infertility – Causes [Internet]. NHS [reviewed 2023 Aug 9; cited 2026 Aug 26]. Available from: https://www.nhs.uk/conditions/infertility/causes/
2. NHS. Low sperm count [Internet]. NHS [reviewed 2024 Jan 26; cited 2026 Aug 26]. Available from: https://www.nhs.uk/conditions/low-sperm-count/
3. Ilacqua A, Izzo G, Emerenziani GP, Baldari C, Aversa A. Lifestyle and fertility: the influence of stress and quality of life on male fertility. Reproductive Biology and Endocrinology [Internet]. 2018 Nov 26 [cited 2026 Aug 26]; 16(115). Available from: https://link.springer.com/article/10.1186/s12958-018-0436-9
4. NHS East Sussex Healthcare. Patient Information – General Fertility Advice [Internet]. NHS East Sussex Healthcare [reviewed 2018 May; cited 2026 Aug 26]. Available from: https://www.esht.nhs.uk/wp-content/uploads/2017/06/0055.pdf
5. NHS Inform. Erectile dysfunction (impotence) [Internet]. NHS Inform [reviewed 2026 Aug 25; cited 2026 Aug 26]. Available from: https://www.nhsinform.scot/illnesses-and-conditions/sexual-and-reproductive/erectile-dysfunction-impotence/6. British Heart Foundation (BHF). Have cold hands and feet? Here are 5 tips to improve circulation [Internet]. BHF [reviewed 2024 Jul 19; cited 2026 Aug 26]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/medical/improve-circulation
7. NHS. Infertility [Internet]. NHS [reviewed 2023 Aug 9; cited 2026 Aug 26]. Available from: https://www.nhs.uk/conditions/infertility/
8. European Commission. Food and Feed Information [Internet]. European Commission [cited 2026 Aug 26]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6460
9. British Nutrition Foundation (BNF). Male fertility [Internet]. BNF [reviewed 2018 Sep; cited 2026 Aug 26]. Available from: https://www.nutrition.org.uk/nutrition-for/men/male-fertility/
10. NHS. Vitamins and minerals – others [Internet]. NHS [reviewed 2020 Aug 3; cited 2026 Aug 26]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/
11. European Commission. Food and Feed Information [Internet]. European Commission [cited 2026 Aug 26]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6543
12. European Commission. Food and Feed Information [Internet]. European Commission [cited 2026 Aug 26]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6534
13. NHS Manchester University. Vaping & the Effect on Fertility [Internet]. NHS Manchester University [reviewed 2023 Jul; cited 2026 Aug 26]. Available from: https://mft.nhs.uk/app/uploads/2023/12/SMPIL-23-016-Vaping.pdf
14. Harris ID, Fronczak C, Roth L, Meacham RB. Fertility and the Aging Male. Rev Urol [Internet]. 2011 [cited 2026 Aug 26]; 13(4): e184-90. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3253726/
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