Boost Male Fertility: Essential Foods That Improve Sperm DNA Fragmentation.

When couples experience difficulty conceiving, the focus often turns to female fertility. But male fertility plays an equal role, and one of the key issues affecting men is ‘Sperm DNA Fragmentation.’ This condition impacts sperm quality, embryo development, and increases the risk of miscarriage.

At Mourne Fertility Wellness based in Newry, Mourne & Down, i support men, hetrosexual and same-sex couples trying to conceive naturally or through assisted conception. In this blog I will highlight the top fertility-boosting foods that can help reduce DNA fragmentation and improve male reproductive health.

Top Fertility Foods for DNA Fragmentation

• Leafy Greens & Cruciferous Vegetables - Foods like spinach, kale, broccoli, and brussels sprouts are rich in folate (vitamin B9), essential for DNA synthesis and repair. men with low folate levels often have higher rates of fragmented sperm DNA. These vegetables are also rich in antioxidants that reduce oxidative stress - a major cause of DNA damage.

• Berries - Blueberries, strawberries, and raspberries are loaded with antioxidants like vitamin C and anthocyanins (pigments found in plants that produce colours from red to blue, and offer potential health benefits such as antioxidant and anti-inflammatory). These compounds help protect sperm from free radical damage and support healthier DNA. I recommend including a portion of fresh or frozen berries as part of a male fertility diet.

• Fatty Fish - Fatty fish such as salmon, sardines, and mackerel are rich in omega-3 fatty acids, which help reduce inflammation and improve the fluidity of sperm membranes. omega-3’s are known to enhance sperm motility, morphology, and overall fertility outcomes.

• Nuts & seeds - Walnuts, Brazil nuts, pumpkin seeds, and sunflower seeds are rich in selenium, zinc, and vitamin E. These nutrients are essential for reducing sperm DNA damage, improving testosterone levels, and supporting healthy sperm production.

• Cooked Tomatoes - Tomatoes contain Lycopene, a potent antioxidant shown to reduce DNA fragmentation and improve sperm morphology. Lycopene is more bioavailable when tomatoes are cooked, so aim to regularly include tomato sauces or soups in your meals.

• Eggs & Whole Grains - Eggs offer choline (essential nutrient for brain and nervous system function, cellular integrity, and fat metabolism) - while whole grains like oats and quinoa provide B-vitamins and zinc. Together, they support hormone regulation and protect sperm at a cellular level.

• Citrus Fruits - Citrus fruits such as oranges, lemons, and grapefruits provide vitamin C, which protects sperm DNA and reduces oxidative stress in the reproductive system.

  Supporting Male Fertility Holistically

  At Mourne Fertility Wellness, I work with men experiencing fertility challenges, including, Low sperm count, Poor motility, High DNA fragmentation, using tailored therapies like:

• Reproductive Reflexology

• Auricular Acupuncture

• Aromatherapy for male reproductive health

  Whether you are preparing for IVF/ICSI or trying to conceive naturally, nutritional guidance and holistic therapy can make a real difference.

  Need Support!

  If you are based in Newry, Mourne, and Down area and want a holistic approach to male fertility, book a free discovery call with me today. Lets improve sperm quality from the inside out.

  Finola