A new systematic review published in Advances in Nutrition has revealed that eating a daily serving of nuts can significantly improve male fertility. According to researchers, just two servings a day — around 60 grams — can boost key sperm health indicators such as vitality, motility, and shape.
This review combined data from four separate clinical studies involving 875 adults and is one of the most comprehensive efforts to examine the link between nut consumption and reproductive health.
Infertility: A Growing Global Health Concern
Infertility affects millions of people around the world. It is defined as the inability to conceive after a year of regular, unprotected sexual activity. This condition can deeply impact couples emotionally, socially, and financially.
Globally, infertility affects between 8% and 12% of people of reproductive age (18 to 49 years). In some developing regions, one in four couples struggle to conceive, with rates surpassing 30% in certain populations.
Despite medical advances, about 10% to 15% of infertility cases have no identifiable cause. Treatments like in vitro fertilization (IVF) offer hope, but they are expensive. A single IVF cycle can cost more than $19,000, making it out of reach for many couples.
Because of these barriers, researchers have increasingly focused on lifestyle factors like diet that could naturally improve fertility outcomes without the high costs of medical treatment.
Diet’s Role in Reproductive Health
One of the most widely studied diets in relation to fertility is the Mediterranean diet. Rich in fruits, vegetables, fish, and whole grains, the Mediterranean diet has been shown to increase embryo numbers and improve fertilization rates in women. In men, it’s linked to higher sperm counts and improved sperm movement.
Building on this, scientists introduced the “Pro-Fertility Diet,” which includes foods rich in vitamin B12, vitamin D, and folic acid. This diet also promotes eating organic produce to reduce exposure to pesticides, which can harm reproductive health.
Nuts are a perfect fit for these diets. They contain high levels of healthy fats, proteins, vitamins, minerals, and bioactive compounds. Their favorable ratio of Omega-3 to Omega-6 fatty acids and low saturated fat content make them valuable in supporting not only fertility but also heart and brain health.
Study Methodology
The study followed rigorous research standards, including the PRISMA guidelines for systematic reviews. Researchers searched four scientific databases — MEDLINE, Scopus, Embase, and CINAHL — for studies published up until June 30, 2023.
Eligible studies included adults aged 18 to 49 and focused on nut consumption and fertility outcomes over at least three months. This time frame was chosen because a full sperm production cycle takes about 76 days.
After an initial review of 11,691 papers, only four studies met the criteria for full analysis. These included data from 646 men and 229 women.
Researchers used advanced tools to ensure the studies were high-quality and reliable. Two studies, both randomized controlled trials (RCTs), were selected for meta-analysis — a statistical method that combines findings from multiple studies to produce a more powerful conclusion.
Key Findings
The two RCTs analyzed in detail involved daily nut supplementation (60–75 grams) over 12 weeks. The results were clear: men who ate nuts daily showed significantly better sperm quality than those who did not.
Specifically, nut consumption led to:
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Improved sperm motility (movement)
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Higher sperm vitality (ability to survive)
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Better sperm morphology (normal shape)
These changes are all directly linked to male fertility and increase the chances of successful conception.
It’s particularly noteworthy that these benefits were observed even in men who followed a Western-style diet — a dietary pattern typically associated with poorer health outcomes, including lower fertility. High in processed foods, sugars, and unhealthy fats, the Western diet has long been linked to reduced sperm quality and count.
The fact that nut supplementation could counteract some of these negative effects highlights its potential as a powerful, natural, and affordable way to support reproductive health.
Gaps in Research on Female Fertility
While the evidence is strong for men, the same cannot be said for women, at least not yet. Among the four studies reviewed, only limited data were available on the effects of nut consumption on female fertility.
This highlights a major gap in research. Scientists say more high-quality studies are needed to determine whether nuts could also benefit women trying to conceive. If proven, healthcare professionals might begin recommending nut consumption as a simple dietary adjustment for both partners facing fertility challenges.
Conclusion
This study strengthens the growing body of evidence that diet plays a crucial role in reproductive health, especially for men. Adding just two servings of nuts a day to the diet could offer a natural boost to sperm quality, even for those following less healthy eating patterns.
Although more research is needed, particularly in women, the findings suggest that something as small as eating a handful of nuts daily could make a big difference for couples trying to conceive.
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