5 Foods to Improve Your Sperm Count and Health

Eating the right food can improve your sperm count and increase your fertility levels. This list of what to eat for healthy sperm is full of foods that aren’t expensive or hard to find.

If you’re worried about your sperm count and are skeptical about whether food will help, try Fertility Blend for Men. It’s the bestselling male fertility supplement on the market.

Before the tips, a quip:

“It is a well-documented fact that guys will not ask for directions,” says Dave Berry. “This is a biological thing. This is why it takes several million sperm cells… to locate a female egg, despite the fact that the egg is, relative to them, the size of Wisconsin.”

It takes billions of sperm to help one little guy get to the egg. Healthy men should have millions of sperm per teaspoon of ejaculate.

Here are five foods to increase sperm count, production, and motility…

Foods to Increase Sperm Count, Production, and Motility

If you’re having trouble getting pregnant, there’s at least a 30% chance it’s because of male fertility problems. That’s why it’s so important to eat the right foods.

Red peppers, carrots, oatmeal, dried apricots

The vitamin A in these foods help grow healthy sperm and improve male fertility. “Deficiencies in vitamin A in men have been linked to lowered fertility due to sluggish sperm,” writes Heidi Murkoff in What to Expect Before You’re Expecting.

To increase sperm count and motility, eat dark green lettuce, broccoli, spinach, sweet potatoes, and dairy fortified with vitamin A.

Do you know what your sperm count is? Read Male Fertility Tests You Can Do at Home.

Asparagus, snow peas, cooked tomatoes, strawberries

The vitamin C in these foods affect sperm motility and viability (how fast and effectively they swim). Vitamin C and vitamin A are found in many of the same foods: kale, red peppers, sweet potatoes, yellow veggies and fruits. The antioxidants in these foods help increase sperm count by decreasing harmful free radicals.

Turkey, eggs, seafood, oysters, pumpkin seeds

“Inadequate amounts of zinc an lead to low testosterone levels and diminished sperm count,” writes Heidi Murkoff in What to Expect Before You’re Expecting. Zinc is actually quite widespread – it’s also found in beef, yogurt, oatmeal, corn.

Leafy green veggies, avocados, beans, whole grains

Make sure you’re getting enough folic acid, because low levels can lead to birth defects. Men with low levels of folate have more sperm with chromosomal abnormalities. To increase your sperm count, production, and motility, make sure you’re eating lots of dark green veggies and fruit. You may want to consider a folic acid supplement.

If you’re worried about your sperm count, production, or motility, try an at-home male male fertility test — such as the Sperm Check for Fertility (it’s a male sperm test to help determine if you have sperm problems).

Salmon, sardines, anchovies, walnuts

“DHA and other essential omega-3 fatty acids help improve blood flow to the genitals and increase sexual function,” writes Heidi Murkoff in What to Expect Before You’re Expecting. “Fertile men’s sperm contains more of this essential fatty acid than the sperm of infertile men.” Other foods high in omega-3 fatty acids include arugula, crab, shrimp, flax, and chicken. To increase sperm count, load up on foods that contain healthy omega-3s!

Consider a sperm supplement for male infertility

Sperm supplements and vitamins such as FertilAid for Men may not increase male fertility for all men — it depends on the cause of the infertility or health issues. But, supplements may not hurt! Always talk to your doctor or fertility specialist about supplements for sperm production, especially if you’re taking prescription medication.

For more tips on increasing sperm health, read Food and Fertility – The Effect of Carbs, Fats, Proteins, and Dairy.

laurie blowing kiss

I'm glad you're here and welcome all your comments, but I can't give advice.
Peace and blessings,

I welcome your comments on how to increase sperm count, but I can’t offer medical advice. Please talk to your doctor, urologist, or fertility specialist if you need help with sperm health.

food sperm count

No foods are guaranteed to improve sperm count, motility, or production – unfortunately. (image by telepathicparanoia via flickr)

Are you trying to get pregnant? Get the Clearblue Digital Ovulation Test - it'll help you conceive quickly and naturally.

Tags: , ,

438 Reader Comments

Trackback URL Comments RSS Feed

  1. FEROZ SALALA says:


  2. Laurie says:

    I wish I could help you find the right foods to increase sperm count, so you and your partner can conceive a baby! But I’m not a doctor. You need to talk to a urologist or fertility doctor in person, and get your sperm count checked. Sometimes there are health issues that affect sperm count, and food won’t fix the problem.

    The most important thing is to figure out what the problem is, and then ask your doctor for help fixing it.

  3. Salem says:

    My sparm is 150 mil and pargnat not plz give me id

  4. Kushal says:

    hi doctor i have low sperm count 20millions per ml. Doctor suggested me tamoxifen 10 mg, maxoza- L powder, Menodac-75 injection. When i get normal sperm count please suggest i am eager to get child

  5. Mohammed says:

    I have 1 million sperms and I have visited different doctor in 3 years and all of them they gave different medication but still there is no improvement .So if any body have some solution how can i improve my sperm counts.So pls let me know it will be great help.

  6. srikanth says:

    wat kind of vegetarian food will increase the sperm level in our body iam faty persons is it iam going to happy if i eat that food or fruit to enchash the sperm counts.doctors are not suggested but iam getting little bit doubt.

  7. suresh says:

    i have only 7 million sperm/ml how to increase please.

  8. RANJAN says:


  9. Bernie says:

    Need help please. Motility level is 20 and sperm level is 10. How can I increase both of these levels as we want to have children

  10. I heard that the mobility of sperm decreases when there is huge interval between intercourse. (for instance an interval of one week.). Is it true?

  11. Laurie says:

    Different treatments for increasing sperm count and motility work for different men. What might work for one man (eg, food or fertiliaid) may not work for another. Some men find acupuncture very helpful, while it doesn’t work for others. The best way to increase your sperm count and motility is to see a doctor, and take his or her advice. Get an in-person check up, to see if there is something you can do to improve your sperm count.

  12. manikandan says:

    Dear doctor,
    My sperm count is very low 10 to15 million,motality also 15% poor,how can i increase fastly my count&motality.

  13. chanaveer v g says:

    dear sir how to improve our sperm count my sperm count is 48 please
    give the solution

  14. Laurie says:

    What does your doctor say, when you ask him or her how to increase your sperm count? How you improve sperm health really depends on what is causing low sperm count.

    If you don’t have healthy sperm (or any sperm), have you thought about donor sperm? Here’s a news report from today:

    Sperm donation is catching on in India as more young men no longer feel it is a taboo to donate. For couples having difficulty conceiving, using donated sperm is the easiest way to start a family.

    There are strict rules in place when it comes to donating and using sperm in India. Fertility clinics are only allowed to used sperm from sperm banks — where the donor’s information — height, weight, skin colour, ethnicity and caste — is classified.

    The donor’s identity also cannot be revealed.

    Dr Sonia Malik said: “We all have to understand the sanctity of the whole thing. It has been made into a commercial venture but then we must realise that we are trying to create life. These are, at the end of the day, gametes and potential human beings. When you face the recipient, when you face the couple who has to have a sperm donation or an egg donation, you should look at their grief. It’s very difficult for them to take a decision where they have to accept another person’s gametes.”

    In a relatively conservative country where bloodlines are still important to many, sperm donation is not for everyone.

    This is something to think about, if your sperm isn’t healthy — or if you don’t have sperm.

    Source: http://www.channelnewsasia.com/news/asiapacific/sperm-donation-gaining-greater-acceptanc/679152.html

  15. pullaya says:

    Dear sir, plz suggest How I can increase sperm count is 14 million.

  16. Bonsu kwasi says:

    Pls i i have not tested my sperm count and i don’t really think i have low sperm count because some years back i was able to impregnate my girl friend but now that i got married am not able to prove that in my wife and also i want to ask this,i was diagnosed with diabetes and i dnt know if that can affect my sperm or not…….and what should i do to father a baby.

  17. obeng sampson says:

    I have low sperm. What foods should i eat to increase my sperm count and mobility?

  18. suresh says:

    Hi folks,

    Please do this daily for 60 days to increase your sperm count:

    1. walnut 100g per day,
    2. cashew nut 10 per day
    3. badam 10 per day
    4. bista 10 per day
    5. Grapes 10 per day
    6. Dates 10 per day
    7. Fish weekly twice and Pumpkin seeds
    8. good sleep
    9. avoid strees
    10. 3 part of seeds with mix water before night, after inside cotton clothe after one day having this seeds. (millet, redgram and green chickpeas).


  19. Laurie says:

    I wish I could tell you how to improve your sperm count, but I’m not a doctor! You need to talk to your urologist about ways to get healthy sperm so you can father a child. I know it’s frustrating and disappointing when you want to get pregnant, but the best and only way is to talk to a doctor in person.


  20. lakshh says:

    Dear sir, how do I increase my sperm count, it’s only 30%.

  21. RAMESH says:

    i got 45 mil sperms how to increase i dont have childrens please give suggestion to improve sperm count…mortility was 80% i have.

  22. jagtar says:

    I am 32 yrs. old.i have a problem of very low sperm count.plz. tell me something for increase d sperm count. Thankyou

  23. Laurie says:

    If you want to increase your sperm count, you need to see a doctor in person. There may be underlying health conditions that are preventing you from getting your partner pregnant – and eating the right food may not increase your sperm!

  24. raja says:

    my sperm count is 40 million but rapid motility is less, how to increase that? pls advice me

  25. Ganesh says:

    How do i increase my sperm count please?

  26. ganapati sahu says:

    Dear sir,plz suggest How I can increase sperm count is 30%

  27. sachim says:

    I m 35years old ihave 40millon sperm count but motality 35%im taking maxazo l is it good and also take ayurved medicine is it right to take both mrdicine and by this pregnancy possible pls tell me

  28. tanveer ahmad says:

    dear doctor,my sperm count is very low 9 to10 million,motality also 15%poor,how can i increase fastly my count&motality

  29. syed badruzzaman says:

    dear doctor,my sperm count is very low 10to20 million,motality also poor,how can i increase my count&motality.

  30. Lorentta says:

    Hi, My husband was diagnosed with low sperm count , so what can we do to improve the sperm.

  31. Tropia says:

    Can you tell me the benefit of Proviron(25mg) and Vit E (400mg) because i have a problem of Oligo-Asthemo-Terato zoospermia and the doctor gave me that?

  32. sonu says:


  33. haskey says:

    i was at test for my sperm and my result was ok but my doctor here in spain sey that my leucocitos is 10-15/c what we i do to make it ok

  34. willi says:

    Dear sir,
    my counting is 68 million but motility , progressive is 20 percent only how to increase that pls advice me

  35. v.r.patel says:

    i want to increase sperm count and motility.plz suggest me.



  37. vishal khanna says:

    Dear sir, plz suggest how i can increase my sperm count.

  38. algates says:

    How do I increase my sperm count,motility please?

Leave a Reply

Your email address will not be published. Required fields are marked *