Recommended Nutrients to Consume and Avoid During Fertility Control for Men

In the previous article, we talked about reviewing the diet of men during pregnancy. There are other things to keep in mind for fertility control, and in this article, we will tell you about recommended nutrients to consume and things to refrain from while you/your partner are trying to conceive.

Recommended nutrients to be aware of and consume during fertility


Zinc for male hormones

Recently, young men’s sperm counts have been declining. Zinc has been called the male “sex mineral,” and its function is to promote the synthesis of male hormones and sperm and increase their motility.

Zinc also promotes cell division and builds mucous membranes. It also helps maintain normal sexual function and is said to be related to the male hormone testosterone.

Dieters and vegetarians are sometimes deficient in zinc because they eat less protein such as meat and fish. Lack of zinc can lead to taste disorder, so it is important to be aware of this in your daily life.

Foods containing Zinc

  • Oysters
  • Scallops
  • Snow Crab
  • Dried Squid
  • Brown rice,
  • Natto
  • Lean beef

Vitamin E for the enhancement of reproductive function

Vitamin E improves blood flow and strengthens the function of the reproductive system. Vitamin E is also an antioxidant, which helps prevent aging of sperm. By acting on a part of the brain, it promotes the secretion of male and female hormones, which leads to an increase in the quantity and quality of sperm.

Foods containing Vitamin E

  • Green and yellow vegetables
  • Sesame
  • Nuts
  • Seafood
  • Broiled eel

Vitamin C for prevention of sperm aging

Vitamin C is one of the antioxidants, which reduces oxidative stress. Since vitamin C is a stress-counteracting component, vitamin C decreases when one is under stress. Therefore, we need to consciously take vitamin C to reduce stress. The daily intake of vitamin C for an adult male is 100 mg.

Foods containing Vitamin C

  • Acerola
  • Persimmons
  • Red peppers
  • Fruits
  • Vegetables 

Are men allowed to smoke and drink during fertility control?

Tobacco and alcohol are not dietary, but they can affect conception and decrease the probability of conception, so caution is advised. In particular, the toxic substances in cigarettes reduce the quantity, shape, and motility of sperm.

Studies have shown that quitting smoking improves sperm function. In women, smoking is also said to have a negative effect on the eggs in the ovaries. Women who smoke have an earlier than normal menopause and a higher probability of infertility.

Excessive alcohol consumption may also reduce sperm quality. Although the specifics are not known, excessive alcohol consumption should be avoided.

Dietary considerations

Food additives are among the most important dietary items to watch out for during fertility control. Phosphate contained in food additives. Chemical ingredients such as polyphosphate inhibit the absorption of zinc. 

When zinc absorption is inhibited, sperm cannot be produced, leading to infertility. Avoid diets high in preservatives and other food additives during fertility. 

Beware of fast food.

Fast food is a food that should be avoided as much as possible during fertility control. Not only do they tend to be nutritionally unbalanced, as is the case with single-ingredient diets, but the trans fatty acids in fast food can cause infertility.

Excessive consumption of fast food also increases bad cholesterol and increases the risk of myocardial infarction, obesity, and allergic diseases.

Do not eat one thing for one meal.

As men, you tend to eat out or buy food at convenience stores for breakfast and lunch when you are busy at work or don’t have time for a simple meal. However, if you eat only onigiri (rice balls), bento boxes, or ramen noodles from a convenience store, you will consume only carbohydrates and lack protein and vitamins. 

When eating out or at a convenience store, be sure to make your purchases with a balanced nutritional intake in mind.


In this issue, we have introduced the diet that men should be aware of and what not to do during fertility control. Each small thing may cause to infertility, so you need to be aware of it.