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Can Eating Liver Improve Male Fertility?

Would you eat liver to improve your fertility? We know that the thought may conjure up scenes from Silence of the Lambs, but the truth is that liver can not only be really delicious but also the ultimate fertility superfood.

Here we’ll break down the incredible benefits of liver for fertility and share 6 of our favourite recipes (that don’t involve fava beans or a nice chianti.)


Liver for fertility

There are many sperm superfoods out there – but liver may just be one of the best. It’s one of the most nutrient-dense foods we can eat and it’s full of vitamins and minerals that are essential for protecting and improving our fertility.



Protein is essential for both male and female fertility – and most men and women aren’t getting enough in their diet. Studies have suggested that a deficiency in dietary protein can lead to reduced sperm count and quality. Ideally, a man should be eating at least 60g of protein a day and for every 100g serving of liver, you’ll get around 20g of protein. Eating liver comes with additional benefits versus powering through the protein powder too.



Folate is one of the most important nutrients in reproduction. Not only is it important that women have enough folate to support early pregnancy and conception but folate also supports sperm health too. One study showed that men who consume high levels of folic acid through the foods they eat (over 700 mcg a day) actually lowered their risk of sperm abnormalities by up to 20%. Most meats are low in folate, but beef liver, however, is one of the most concentrated sources available, providing 215 mcg of folate per 3-ounce serving. Liver is also the ultimate B complex containing all B vitamins in abundance, particularly vitamin B12.


Vitamin A, Zinc and CoQ10

Liver is one of nature’s most concentrated sources of Vitamin A. Vitamin A is needed for mitochondria energy which drives both egg and sperm quality and function and is essential for spermatogenesis (aka sperm production). If that’s not enough liver is also a great source of zinc, choline and CoQ10 – which all help to support sperm quality and production! If you want to get these micronutrients through other means, find them and more in ExSeed’s Multi fertility supplement.


How to eat liver

Ok, have we done enough to convince you that liver should be part of your preconception plan? Great! Now you probably want a few recipes that make it easy to eat.

Liver can have quite a strong, bitter taste – which some people love and others hate. If you love it, then there are loads of ways to make liver the star of the show in your dish. If you’re not a fan – don’t panic, there are plenty of methods to hide liver amongst other meats in a dish, so you’ll barely notice it’s there.

Here are 6 of our favourite liver recipes:


Homemade Chicken Liver Pâté

When people suggest eating livers you initially might be grossed out, but you might not think twice about eating chicken liver pâté! Pâté is one of the easiest ways to introduce liver into your meal plan, but shop-bought ones are often full of saturated fats that can be bad news for sperm health. Making your own at home is easier than you think and this recipe uses less cream and more olive oil, so it’s better for your health and fertility.


Spaghetti Bolognese with Liver

If you’re not a fan of pâté and the idea of eating liver still isn’t appealing, having it chopped up or grated into a dish like Bolognese is an amazing way to trick your taste buds. This twist on a classic spag bol also includes plenty of vegetables – from tomatoes and carrots – which are all full of antioxidants, vitamins and minerals. If you want to make it even healthier you can go for whole-wheat spaghetti for healthier carbohydrates or a higher protein base like lentils, chickpeas or brown rice pasta.


Warm Chicken Liver and Beetroot Salad

With colder months coming, we love a Winter salad and this recipe combines the fertility-boosting power of livers with another sperm superfood – beetroot. Like liver, beetroot contains plenty of vitamins C and E and folate. These are all essential for healthy sperm. The best part about this recipe is that it’s ready in under 15 minutes – the perfect quick and healthy lunch during a busy workday.


Aubergine Wrapped Pasta Dome With Minced Meat and Liver

This impressive recipe is pretty cheesy so we wouldn’t recommend having it on the daily – but it will definitely get you some MasterChef points at your next dinner party. The recipe uses veal or pork mince, but you can swap that for lean beef if you prefer, once the liver is mixed in with the meat you won’t even taste it. An added benefit of this dish is that aubergine also is rich in Zinc, which is great for sperm production.


Asian Style Chicken Livers and Onions

Hold the Chinese Takeaway – this Asian-inspired chicken liver dish has got all the sweet and sour flavours you need. Livers are pretty front and centre in this recipe, so this might be one to build up to, but once you take the plunge you won’t regret it! Boost up the nutritional value by pairing it with cauliflower rice or courgette noodles, for a fertility-friendly takeaway your swimmers will love.


Sauteed Chicken Liver with Peppers and Olives

And if you like that recipe – definitely give this one a go. This Mexican-themed dish comes from Thomasina Miers (the founder of Wahaca) so you know it’s going to be good. Aside from livers this spicy recipe also contains natural inflammatory ingredients like capers and olives – which are great for reducing oxidative stress. We also love that it comes on toast, making it ideal for brunch or just a cosy comfort food option after a busy week at work.

Will you be adding any of these recipes to your preconception meal plan?

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More to explore

Wearing tight pants and underwear

Studies show that men who wear looser underwear have higher sperm concentration and total sperm count compared to men who wear tighter underwear. So, lose the tight clothes and wear something loose to give your testicles some air.

CONCLUSION: learn more about how heat can affect sperm quality here.


Besides higher mortality rate and various diseases, stress is associated with low sperm quality. Stress is known to be associated with lower testosterone levels and oxidative stress with both playing an essential role in producing and maintaining healthy sperm cells.

CONCLUSION: If you feel stressed, we recommend you get some help so you can have a balanced mental health. For a stress management guide, download the ExSeed app for free and start your personalized action plan today.

Physical activity

Scientific studies show that men who are physically active have better semen parameters than men who are inactive. Fertility specialists also state that regular physical activity has beneficial impact on sperm fertility parameters and such a lifestyle can enhance the fertility status of men.

Prioritizing exercise can help improve your overall health and result in healthy, fast swimming sperm cells that have good chances of fertilizing an egg.

CONCLUSION: Try incorporating exercise in your weekly schedule to you ensure exercising at least twice weekly. We recommend a combination of cardio training and strength exercise. Read more about exercise and male fertility on our blog.


Fast Food
Processed foods damage the health of sperm-producing cells and cause oxidative stress, which lead to poorer sperm quality. Heavy consumption of junk food (every week) can increase the likelihood of infertility since men who consume vast amounts of unhealthy food are at risk of having poor sperm quality. Besides harming your fertility, junk food enlarges your waistline, harms your cardiovascular system, kidneys, and more.

Eating more fruit and vegetables can increase your sperm concentration and motility. It’s important that you consume a healthy diet filled with antioxidants and that you eat vegetables every day. Foods such as apricots and red bell peppers are high in vitamin A, which improves male fertility by nurturing healthier sperm. Men who are deficient in this vitamin tend to have slow and sluggish sperm.

Sugary snacks/beverages: several times a week Excessive consumption of high sugar items can lead to oxidative stress, which negatively impacts testosterone levels and sperm motility. Sugary snacks and beverages are also highly associated with obesity and low fertility.
CONCLUSION: To boost sperm quality, stay away from fast food, processed food, and sugary snacks or beverages. You need to implement a healthy prudent diet filled with necessary superfoods needed for good sperm production. Check out our guide to Male Fertility Superfoods. For personalized guidance and support on how you can start improving your sperm health, check out the Bootcamp.


Direct heat can inhibit optimal sperm production and cause Sperm DNA damage. Sperm cells like environments that are a couple of degrees lower than body temperature. Avoid overheating from warm blankets, seat warmers, heat from your laptop, hot showers, and saunas.

Cigarette smoking

The exposure to tobacco smoke has significant negative effects on semen quality. The damage of cigarettes and nicotine of course depends on how many cigarettes you smoke per day and for how long, but even low usage (up to 10 cigarettes / day) can inhibit healthy sperm production.  

CONCLUSION: Stay as far away from cigarette smoking as possible if you care about your general health and your fertility. Read more here.

Cell phone

When you have your cell phone in your front pocket, your testicles are exposed to electromagnetic radiation, which studies have shown to damage the sperm cells. Put your phone in the back pocket of your pants or in your jacket pocket.


There is a clear association between obesity and reduced sperm quality. At least part of the reason for this is that obese men may have abnormal reproductive hormonal profiles, which can impair sperm production and lead to infertility. 

A BMI higher than 30 can lead to several processes in the body (overheating, increase in oxidative stress in the testes, sperm DNA damage, erectile dysfunction) that can have a negative impact on male fertility. This can result in problems when trying to conceive.  

CONCLUSION: BMI is one of the risk factors that influence semen quality and, for example, sperm motility.  


A beer or glass of wine now and then do not really harm sperm quality. But excess alcohol drinking (more than 20 units per week) can reduce the production of normally formed sperm needed for a successful pregnancy.

CONCLUSION: If you want to stay safe, stay under 14 units of alcohol per week. For more information on how alcohol can affect male fertility, take a look at our blog: “Alcohol and Sperm Quality”.


Studies show that women younger than 35 and men younger than 40 have a better chance of getting pregnant. Men can produce sperm cells almost through their entire life, but the sperm cell DNA is more fragile and prone to damage after the age of 40.

As men age, their testes tend to get smaller and softer resulting in a decline in sperm quality and production. These changes are partly because of an age-related decrease in testosterone level, which plays a very important role in sperm

production. Higher male age (>40 years) is not only associated with a decline in sperm production but also with increased sperm DNA fragmentation and worsened morphology (shape) and motility (movement). These negative effects make the sperm cells less qualified for egg fertilization.

CONCLUSION: with an age under 40, you shouldn’t have to worry much about age as a factor in itself. However, studies have shown a slow decline after the age of 30-35 years

and if you are above 40 years of age, your sperm quality can be affected due to increased sperm DNA damage resulting in a decrease of sperm motility and concentration. Remember that you cannot evaluate the quality of a sperm sample by just looking at it – this requires a sperm analysis.