The Role of Antioxidants in Male Fertility: What You Need to Know
You’ve probably heard about antioxidants for female fertility, but what about male fertility?
Male fertility is just as important, and antioxidants can help protect sperm from damage caused by boozy nights, poor sleep, stress and a few too many sauna sessions.
But which antioxidants actually matter? And what foods should you focus on?
Let’s break down the science, the supplements, and the simple diet changes to help boost sperm quality and fertility outcomes. Let’s give sperm health the spotlight it deserves.
Why Antioxidants Are Essential for Sperm Health
Antioxidants are compounds that help neutralise free radicals (unstable molecules that can damage cells in the body, including sperm). Antioxidants can be obtained through diet as well as being produced in the body.
Oxidative stress, caused by an excess of free radicals, can lead to:
- Decreased sperm motility (ability to swim)
- Abnormal sperm morphology (shape)
- DNA fragmentation in sperm (damage to the genetic material within the sperm)
All of which can contribute to delays to conception as poorer quality sperm may have difficulty fertilising an egg. Plus, fragmented DNA may contribute to early pregnancy losses / poor embryo quality, according to new data.
Antioxidants help protect the delicate DNA housed inside sperm cells, making them a foundational nutrient group when it comes to supporting male fertility.
Read more: The diets of fathers-to-be could change your child’s health
Best Fertility Supplements for Male Fertility
While male fertility supplements can support sperm quality (Salas-Huetos et al., 2018), they’re not a standalone solution. Think of them as the icing on the cupcake, you have to lay the foundations of your diet first.
Supplements can help fill nutritional gaps and increase antioxidant intake, but they can’t undo the effects of poor diet, smoking or excessive alcohol use. A strong foundation of healthy nutrition and lifestyle habits needs to come first.
Most products are easy to access over the counter and are relatively affordable. However, ingredient quality and dosages vary, so it’s important to choose a product that matches your individual needs.
Need help choosing the right one? Book an Express Prenatal Supplement Consult for expert, personalised advice with one of our expert Australian fertility dietitians, together we have written over 1000 supplementation plans for individuals and couples who are trying to conceive.
Which Antioxidants Support Male Fertility?
So, which antioxidants should be on your radar? These are the ones we regularly suggest in The Dietologist clinic to help boost male fertility.
Vitamin E
Function: May improve sperm motility and count (ElSheikh et al., 2015). As it is a fat-soluble vitamin, it’s best absorbed with dietary fat, and it also has antioxidant abilities too.
Vitamin E-rich foods include:
- Extra virgin olive oil (EVOO)
- Almonds & almond butter
- Sunflower seeds
- Tahini & sesame seeds
- Broccoli
- Spinach
Vitamin C
Vitamin C is known for its immune benefits, but low levels have been linked to sperm dysfunction (Song et al., 2006). However, supplementation hasn’t shown consistent benefits, so it’s best to focus on dietary intake.
Top sources of vitamin C:
- Kiwifruit
- Berries
- Citrus fruits like oranges, mandarins, lemons, limes & grapefruits
- Capsicum
- Chilli
- Broccoli
- Spinach
Just two serves of fruit daily will help you meet the recommended vitamin C target of 45 mg per day.
Lycopene
A powerful antioxidant found in red and orange fruits and vegetables, lycopene has been shown to be lower in men with infertility (Durairajanayagam, Agarwal, Ong, & Prashast, 2014)
It’s fat-soluble, so pairing it with healthy fats is essential for absorption, making a sofrito a mix of extra virgin olive oil, garlic, onion & canned tomatoes an antioxidant (and flavour) bomb for sperm quality.
Top sources of lycopene:
- Cooked or canned tomatoes – more concentrated in lycopene than fresh tomatoes
- Watermelon
- Red capsicum
- Guava
- Grapefruit
- Carrots
- Red cabbage
Coenzyme Q10 (CoQ10)
Supports energy production in sperm and protects cells from damage. There is also some evidence that it may help increase sperm count (Balercia et al., 2004; Kobori et al., 2014).
Top sources of Coenzyme Q10:
- Organ meats
- Meat such as pork, beef, chicken
- Oily fish
- Available as a supplement
Omega-3 Fatty Acids
Omega-3s are essential fatty acids with antioxidant-like properties and inflammation-lowering effects (Safarinejad, 2011). They’re also part of the building blocks of sperm cells.
Infertile men have been found to have lower omega-3 levels in their sperm compared to fertile men (Safarinejad et al., 2009).
Top sources of omega-3 fatty acids:
- Salmon, sardines, mackerel
- Walnuts
- Flaxseeds, chia seeds
- Fish oil supplement
Selenium
Both a mineral and an antioxidant, selenium supports sperm motility and DNA stability.
(Ghafarizadeh et al., 2018)
Best obtained from: Brazil nuts (just 1-2 nuts per day), you can overdo it so don’t down handfuls of this potent nut!
Vitamin D
Vitamin D supports hormone production and improves sperm quality (de Angelis et al., 2017). It’s fat-soluble, meaning excess is stored, so over-supplementing can be harmful.
Speak with a fertility dietitian to assess your needs with a blood test before supplementing.
Zinc
Zinc is an essential mineral & antioxidant which males have a higher requirement for compared to females due to its loss during each ejaculation.
Research suggests that men experiencing infertility or subfertility often have lower zinc levels compared to those with typical fertility (Ebisch et al., 2006). Higher zinc levels have also been positively linked to improved sperm concentration and motility (Osadchuk, et al., 2021).
Zinc is found in a variety of foods, with some of the richest sources including:
- Oysters
- Red meat (like beef and pork)
- Chicken
- Fish
- Eggs
Plant-based sources include legumes, lentils, beans, cashews, and certain fortified breakfast cereals-though it’s worth noting that plant-based sources may be less bioavailable due to compounds that can reduce absorption.
Due to its role in male reproductive health, zinc is commonly included in many male preconception supplements.
Want to dive deeper? Download our FREE Ultimate Preconception Lifestyle Checklist
The Mediterranean Diet: Your Antioxidant Secret Weapon
One of the best ways to naturally increase your intake of antioxidants, omega-3s, and fertility-supportive nutrients? The Mediterranean Diet.
The Mediterranean diet is characterised by
- Colourful & seasonal fruits and vegetables
- Extra virgin olive oil
- Wholegrains
- Fish
- Legumes or pulses
- Nuts & Seeds
This dietary pattern has been shown to improve sperm quality, inflammation, and overall reproductive health.
For more, check out our blog: The Mediterranean Diet for Fertility
Ready to Feel Confident in Your Fertility Plan?
If you’re thinking about starting a family or you’re already on the journey, don’t leave sperm health to chance.
Book your Fertility Nutrition Intensive today with one of our expert Australian fertility dietitians in our virtual clinic. We deliver comprehensive care for couples & individuals to help them get pregnant, stay pregnant and have a healthy baby – on your terms.
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