Food for men
Walnuts benefits for men: sperm quality and heart health
Walnuts are one of the few foods with a clinical trial showing benefits for sperm. Here are the evidence-based walnuts benefits for men.
In short: In a randomised trial, healthy young men who added 75 g of walnuts a day to their diet for 12 weeks had improved sperm vitality, motility and shape. Walnuts also provide plant omega-3 (ALA), arginine, antioxidants and healthy fats that support heart and blood vessel health. A small handful a day is a good habit.
What is in walnuts?
Walnuts are rich in alpha-linolenic acid (a plant omega-3), polyphenols, vitamin E, magnesium, folate and the amino acid arginine, which the body uses to make nitric oxide.
Benefits for men
Sperm quality
In a well-known US trial, men aged 21 to 35 who ate 75 g of walnuts daily for 12 weeks had better sperm vitality, motility and morphology than men who avoided tree nuts. A Spanish trial using a mixture of nuts found similar improvements. See how to increase sperm motility.
Heart and blood vessels
Regular nut eating is linked with lower LDL cholesterol and better blood vessel function. In one small study, a diet rich in nuts improved orgasmic function and sexual desire. See high cholesterol and erectile dysfunction.
Nitric oxide
Arginine from walnuts supports nitric oxide production, which relaxes blood vessels. See L-arginine for erectile dysfunction.
Brain and mood
Omega-3s and polyphenols support brain health.
How many walnuts should a man eat?
A handful of about 30 g (around 7 whole walnuts) a day is a practical amount. The sperm study used 75 g, which is more energy-dense, so adjust other snacks if you eat that much.
Easy ways to eat walnuts
- Sprinkle on oats or yoghurt.
- Add to salads with spinach and beetroot. See beetroot juice for erectile dysfunction.
- Snack on walnuts with dates. See dates benefits for men.
- Blend into smoothies or pesto.
Who should be careful?
- Men with tree nut allergies should avoid walnuts.
- Walnuts are high in kilojoules, so watch portions if you are losing weight.
The bigger picture
Walnuts are a simple, evidence-based addition to a diet that supports fertility and heart health. Pair them with regular exercise, no smoking and less alcohol. See signs of male infertility. A naturopath can help with a personalised natural plan.
Why men choose our natural approach
Walk in or consult remotely
Walk in at Buccleuch, Sandton, with parking available, or consult by phone or video from anywhere in South Africa.
Natural and non-surgical
Herbal remedies and practical guidance, with no injections or surgery.
Faster appointments
Enquiries answered 24/7, with same-day appointments often available.
Transparent pricing
Consultations are R2,500, with any remedy costs confirmed before you commit.
Private self-check: 5 quick questions
Answer these honestly before you try anything new or book. They help you describe what is happening and get more from your first consultation.
- Have you noticed a change in the amount, colour or consistency of your semen?
- Do you feel pain or burning during or after ejaculation?
- Have you had trouble ejaculating, or does it take much longer than before?
- Do you smoke, drink most days, or sit for long hours?
- Are you and your partner trying for a baby?
Pain, burning, blood in the semen or a sudden change should be checked by an appropriately registered medical professional first. For lifestyle-related changes, a naturopath can help you build a natural plan to support healthy function.
What happens at your first consultation
- Walk in or book online, call +27 10 205 9855 or WhatsApp +27 81 823 1313. In Gauteng, walk in at 199 Vanessa Street, Buccleuch, Sandton, where parking is available. Outside Gauteng, choose a confidential phone or video consultation. Enquiries are answered 24/7.
- Talk privately with a naturopath about your symptoms, health history, lifestyle and goals.
- Receive a personalised natural plan, with any remedy costs confirmed upfront.
- Follow up in person or remotely so your progress is reviewed and your plan adjusted.
Your health and safety
Our naturopaths use natural remedies and lifestyle support, and always check your health history and current medicines first. If anything needs medical attention we tell you honestly and refer you to an appropriately registered medical professional. Avoid unregistered “enhancement” products sold online or at markets, as SAHPRA has warned that some contain hidden ingredients.
Seek urgent medical care for chest pain, an erection lasting more than four hours, sudden weakness or other sudden symptoms.
Consultation price
A consultation is R2,500, in person or remote, and your naturopath confirms any further costs before you go ahead. See our men’s clinic prices for details.
Frequently asked questions
Are walnuts good for sperm?
Yes. A randomised trial found 75 g of walnuts a day improved sperm vitality, motility and shape in healthy young men.
How many walnuts should a man eat a day?
About 30 g, roughly a handful, is a practical daily amount.
Are walnuts good for erectile dysfunction?
They support heart and blood vessel health, but are not a treatment for ED on their own.
Which nuts are good for men?
Walnuts, almonds, pistachios and Brazil nuts all offer benefits as part of a balanced diet.
How much does a consultation cost?
A consultation is R2,500, and any remedy costs are confirmed with you before you go ahead.
Book your consultation today
Get personalised, natural support from a naturopath. Walk in at our Sandton practice, or book a remote consultation if you live outside Gauteng.
References and further reading
- Mayo Clinic: Low sperm count
- NCCIH: Omega-3 supplements, what you need to know
- NIDDK: Symptoms and causes of erectile dysfunction
Reviewed by George Mulaudzi, Naturopath. This page is general information and does not replace a personal consultation. If you have chest pain, sudden symptoms or a medical emergency, seek urgent medical care.
