7 Best Foods for Men Over 40 Trying to Conceive

I’m sure we’ve all seen it or know of someone who’s had a child after 40. For some it’s their 1st. For others it’s like hitting the reset button. However, most men are able to conceive literally until the day they die. The famous actor Al Pacino had a child as recent as 2023 when he was 83 years old. This demonstrates that it’s possible for any of us to end up in a similar situation.

For men over 40, it’s especially important to be intentional about health and nutrition. Age can affect sperm quality, motility and count. The good news? Your diet can make a meaningful difference.

Research shows that certain foods are linked to improved sperm health and fertility outcomes. This isn’t a magic fix — but making the right dietary shifts can support your reproductive health naturally and significantly.

Here are the top 7 foods every man over 40 should consider including in his diet when trying to conceive.

1. Walnuts: Sperm Superfood

Walnuts are one of the most beneficial nuts when it comes to male fertility.

They’re rich in omega-3 fatty acids, antioxidants, and vitamin E. These are nutrients that have been linked to better sperm motility, morphology, and vitality. Eating a handful of walnuts daily can boost blood flow and help protect sperm from oxidative stress.

How to eat them:

Handful of walnuts as a daily snack
Sprinkle on salads or yogurt
Blend into smoothies

2. Leafy Green Vegetables: Folate and Antioxidants

Leafy greens like spinach, kale, and broccoli are fertility champions for men over 40.

They’re packed with folate (vitamin B9) — a key nutrient that supports DNA synthesis and sperm quality. Men with higher folate intakes generally show better sperm density, motility, and reduced abnormalities.

How to eat them:

Add spinach to omelets
Mix kale into a power smoothie
Steam broccoli as a side or in stir-fries

3. Oily Fish: Omega-3s for Sperm Health

Fish like salmon, sardines, and mackerel deliver powerhouse omega-3 fatty acids — essential fats that support cell membrane structure, reduce inflammation, and may improve sperm count and movement.

Aim for at least 2–3 servings per week of low-mercury fish (swordfish and similar high-mercury varieties should be limited).

How to eat it:

Grilled salmon with herbs
Sardines in salads or on whole-grain toast
Add fish to pasta or rice bowls

4. Pumpkin Seeds: Zinc for Testosterone & Sperm

Zinc is critical for testosterone production and sperm formation. It plays a crucial role in overall male reproductive health and pumpkin seeds are one of the best plant-based sources of zinc.

Just a small daily handful can significantly contribute to your zinc intake.

How to eat them:

Snack on roasted pumpkin seeds
Sprinkle on oatmeal or salads
Blend into trail mix

5. Citrus Fruits & Berries: Antioxidants for DNA Protection

High-antioxidant fruits like oranges, grapefruit, strawberries, blueberries, and pomegranate help protect sperm DNA from oxidative stress. This protection reduces damage, which is a key factor in fertility. Antioxidants like vitamin C and polyphenols are linked to increased sperm count and motility.

How to eat them:

Morning fruit salad
Berries with yogurt or oatmeal
Fresh citrus squeezed into water

6. Eggs: Protein with Vitamin E and More

Eggs are a nutrient-dense source of high-quality protein. They contain vitamin E, choline, and other nutrients. These nutrients support sperm development and protect cells from oxidative stress.

Vitamin E in particular helps protect the sperm membrane and contributes to better motility.

How to eat them:

Boiled for a quick snack
Scrambled with spinach
Poached on avocado toast

7. Tomatoes (Cooked): Lycopene Power

Tomatoes contain lycopene, a powerful antioxidant shown to improve sperm density and motility. Interestingly, cooked tomatoes — like tomato sauce or paste — offer more bioavailable lycopene than raw tomatoes.

Adding cooked tomato products to meals is an easy way to increase intake.

How to eat them:

Tomato sauce on pasta
Stewed tomatoes with herbs
Tomato soup with whole-grain bread

Bonus: Dark Chocolate (in Moderation)

This might be the most enjoyable recommendation: dark chocolate.

High-quality dark chocolate (70% cocoa or higher) contains L-arginine, which can improve blood flow and sperm volume. It also has flavonoid antioxidants that protect sperm cells. While not a substitute for whole foods, a small daily square can be a fertility-friendly treat.

How to eat it:

One or two squares of dark chocolate after meals

How to Build Fertility-Friendly Meals

Here’s a simple way to put this into practice without overthinking it:

➤ Daily Basics

Protein: Eggs, oily fish, lean protein
Healthy fats: Walnuts, pumpkin or chia seeds
Antioxidants: Berries, citrus fruits
Vitamins/Minerals: Leafy greens with every meal
Occasional boost: Dark chocolate

➤ Meal Ideas

Breakfast: Spinach scrambled eggs + berries
Lunch: Chickpea salad with leafy greens + citrus dressing
Snack: Walnuts and pumpkin seeds
Dinner: Tomato-rich pasta with lean protein
Treat: Dark chocolate square

Foods to Limit (Just as Important)

What you don’t eat matters too:

Ultra-processed foods with trans fats and sugars can harm sperm quality.
Excess alcohol has been linked to reduced male fertility.
High-mercury fish should be limited.

Avoiding these while focusing on nutrient-rich foods gives your body the best chance of supporting conception.

Final Takeaway

Changing your diet isn’t about being perfect — it’s about choice and consistency.

If you’re a man over 40 trying to conceive, envision your meals as daily investments in sperm health, hormones, and reproductive vitality. Each nutrient-rich food you choose isn’t just nutrition — it’s support for something deeply meaningful: expanding your family.

Every small change — one serving of fish a couple times a week, a handful of walnuts each day, more leafy greens on your plate — adds up.

The call to action here is simple:

Start today. Make one fertility-friendly swap at your next meal. Then another the next day. Keep building momentum. Your body, your partner, and your future child will benefit from the care you put into every bite.

If you have ongoing fertility concerns after a year of trying, speak with a healthcare provider. They can provide an evaluation and personalized guidance. Diet is powerful, but fertility can also be influenced by other health factors.