The Sperm Diet

Mediterranean Diet Low Carb Intermittent Fasting to Improve Sperm Count Sperm Quality

The Sperm Diet

How to improve your diet for better fertility.


DHA, a key active ingredient in fish oil, has been shown to reduce sperm DNA fragmentation and improve sperm health in men with infertility. Sardines and fish oil, available in a variety of flavors or tasteless capsules, are convenient ways to up your DHA intake while avoiding the heavy metals found in larger fish.

Low Carb

A study found a diet characterized by higher intake of fish, chicken, fruit, vegetables, legumes and whole grains is correlated with higher motile sperm count than a more typical “western” diet of red and processed meat, white carbs, pizza, snacks, sweets and sodas.


Adherance to the mediterranean diet is known to correlate with higher semen quality. The abundant antioxidants and nutrient-dense fruits and vegetables, nuts, fish, and monounsaturated fats are believed to directly improve markers of male fertility.

Intermittent Fasting

A study on men fasting during Ramadhan showed no adverse effects on sperm quality or quantity. And many men over the age of 30 including performance athletes are having success with daily intermittent fasting to keep their metabolism, hormones, and weight in control. Aim to eat everything in just an 8 hour stretch e.g. 11am-7pm, with only water and black coffee in the remaining 16 hours.